• Quinoa
• Brown rice and wild rice
• Whole rye
• Whole-grain barley
• Whole farro
• Buckwheat and buckwheat flour
How do you tell if your bread, pasta, cereal, and crackers are a good source of whole grains? Some of these foods will say that they are “made with whole grain” on the front of the package, when they actually only contain a small amount. For all cereals and grain products, check the ingredient list and make sure one of the grains above is listed first. Many starchy products in the U.S. are wheat based, so most of the time you’ll be looking for whole-wheat flour.
Let’s Compare
When you choose healthy sources of carbohydrate, you get more nutrients for fewer calories. The portions are often larger and higher in fiber, so you feel full for longer when you choose these foods. Think about it:
| Instead of this… | Try this… |
| 1 small blueberry muffin (250 calories, 35 g carbohydrate, 0.7 g fiber) | 2/3 cup cooked oatmeal + 2 tablespoons raisins + a sprinkle of cinnamon (170 calories, 35 g carbohydrate, 3.7 g fiber) |
| 15 jellybeans (65 calories, 15 g carbohydrate, 0 g fiber) | 1 cup raspberries (65 calories, 15 g carbohydrate, 8 g fiber) OR 1 orange (65 calories, 16 g carbohydrate, 3.6 g fiber) |
| 12-ounce can of soda (150 calories, 40 g carbohydrate, 0 g fiber) | 1 peach + 1/2 cup nonfat vanilla Greek yogurt (145 calories, 24 g carbohydrate, 2.3 g fiber) |
| 1.5-ounce bag potato chips (230 calories, 20 g carbohydrate, 1.9 g fiber) | 1 cup sugar snap peas + 1/4 cup hummus (165 calories, 17 g carbohydrate, 4 g fiber) |
Cucumber, Tomato, and Red Onion Salad
This simple salad makes a great side at dinner and can be a nice change from the traditional salad made with leafy greens.
Serves: 3 / Serving Size: 1 cup
1 medium cucumber, peeled and sliced
2 small tomatoes, sliced
1/3 cup sliced red onion
1 tablespoon olive oil
1 tablespoon red wine vinegar
Ground black pepper, to taste
1. In a medium bowl, toss together the cucumber, tomatoes, and red onion.
2. In another small bowl, whisk together the olive oil, red wine vinegar, and ground black pepper.
3. Pour the dressing over the vegetables and toss to coat.
4. Chill the salad in the refrigerator for at least 30 minutes and serve cold.
Nutrition Facts
Calories 65 Total Fat 4.5 g Saturated Fat 0.7 g Trans Fat 0.0 g Cholesterol 0 mg Sodium 5 mg Potassium 255 mg Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 3 g Protein 1 g Phosphorus 30 mg Exchanges/Food Choices: 1 Vegetable, 1 Fat
Black Bean Quinoa Salad
This whole-grain salad is packed with fiber and is also a good source of protein from the quinoa and beans. Serve it over a bed of leafy greens for a light lunch or as a dinner side with chicken or fish.
Serves: 9 / Serving Size: 1/2 cup
3 cups cooked quinoa
1 (15-ounce) can reduced-sodium black beans, drained and rinsed
2 tablespoons finely diced red onion
1/4 cup chopped cilantro
Juice of 1 lime
1/2 teaspoon fresh ground pepper
1. Combine the quinoa, black beans, red onion, and cilantro in a medium bowl.
2. Pour the lime juice and freshly ground pepper over the other ingredients and toss the salad to mix the ingredients.
3. Serve warm or refrigerate for 30 minutes and serve cold.
TIP: To get 3 cups of cooked quinoa, rinse 1 cup dry quinoa thoroughly with cold water. Combine the rinsed quinoa with 2 cups water in a medium saucepan and bring to a boil. Lower the heat, cover, and simmer for about 12 minutes or until the quinoa has absorbed all the water.
Nutrition Facts
Calories 115 Total Fat 1.5 g Saturated Fat 0.2 g Trans Fat 0.0 g Cholesterol 0 mg Sodium 55 mg Potassium 220 mg Total Carbohydrate 21 g Dietary Fiber 4 g Sugars 2 g Protein 5 g Phosphorus 135 mg Exchanges/ Food Choices: 1 1/2 Starch
Carbohydrate gets a lot of the attention with diabetes, but it is also important to choose protein foods wisely. The amount of calories and unhealthy saturated fat in protein foods can vary quite a bit. So it’s important to choose lean sources of protein and those with healthier fats while also keeping an eye on portion sizes. Including a source of protein can help round out your meal and some people find that it helps them feel full for longer.
Why Is Protein Important?
Protein is found in every cell in your body. It helps us build and repair tissues such as muscles, organs, bones, and skin. You also need protein to make enzymes and hormones, which are essential for many body processes.
What Are the Best Protein Choices?
Many people think that eating meat, poultry, or fish is the only way to get protein in your diet. But there are also many plant-based foods with plenty of protein, such as beans, lentils, and tofu. One benefit of plant-based protein foods is that they are usually lower in unhealthy fats, and may even contain some healthy fats. They also provide fiber, which is not found in animal protein sources. You can find a list of the best animal- and plant-based protein foods below.
Shopping Tip
When shopping for groceries, focus on filling your cart with mostly vegetables (nonstarchy and starchy), fruits, and whole grains. Then pick out some plant-based sources of protein and some fish, poultry, or lean meats (if you eat meat).
Plant-based protein options are a great choice! Choose from:
• Beans and legumes (pinto beans, black beans, lentils, black-eyed peas, and garbanzo
