Eating well- balanced meals

When it comes to diabetes prevention and care, making nutritious meals every day is important.

Diabetes isn’t the end of good food.

Living with diabetes? Life isn’t over. You’re just getting started. Learn how to get more movement and prepare healthier versions of your favorite foods

Fill your plate with colorful foods.

With a variety of vegetables, proteins and small portions of carbohydrates at each meal, you can create well-balanced and tasty plates. Click on the plus signs to find examples of nonstarchy vegetables, carbohydrates and proteins. Try the Diabetes Plate Method; it requires no measuring and no counting — all you need is a plate.

Learn the Plate Method
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Your culture, diabetes and nutrition.

Let’s talk about good-for-you tips and tricks that you can use to make the foods you love without sacrificing taste.

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Preparing Hispanic/Latino foods with other oils

A good-for-you solution can be swapping oil and butter in your cooking with things such as olive oil or avocado oil.1 Read more about other cooking ideas by clicking the link below.

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Adding tasty sides to African American/Black meals

A cooking alternative to preparing popular collard greens: Try sautéing in olive oil with herbs and spices to maintain the nutrients while creating a flavorful and good-for-you side dish.2

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Frying alternatives for South Asian cuisine

Using an air fryer or roasting vegetables and other popular dishes is a good-for-you cooking alternative that can maintain the desired crispness of foods.3

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Let’s talk about cooking ideas.

Swap a few ingredients

Do you love macaroni and cheese, fajitas, or curry dishes? You can still eat the meals you love, but here’s something to try — use lower-calorie alternative ingredients or add in extra vegetables.4

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Enjoy meals — together!

Here are some ways to make food fun: Set up time with your loved ones and plan out a schedule of nutritious meals you’ll all enjoy or find times where you can cook together.

Get the family involved

Find what works for you

Talk with your health care provider or a registered dietitian (RD) to create meal plans that fit your needs and goals.

Find an RD on myCigna®

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Recipes everyone can enjoy.

Browse recipes that fit your family’s preferences, including ingredients, portion sizes and types of meals.

When you click on the search button below, you will find recipes and cuisines including Asian, Caribbean, French, Indian, Italian, Latin American, Mediterranean and Mexican/Southwestern foods.

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Myth or fact?

Let’s look at some common beliefs about diabetes and nutrition.
Click on the blue ‘plus’ signs below to reveal the answer.

1

Sugary drinks can cause diabetes.

Fact!

Drinking sugary drinks is linked to type 2 diabetes. They raise your blood sugar and are loaded with calories. If you’re craving something besides water, try unsweetened tea or coffee, or flavored water without added sugar.5

2

Meal planning can help you control your blood sugar and weight.

Fact!

There are many benefits of meal planning. It helps you make smart choices and get the nutrition you need. Plus, you can create a plan that fits your lifestyle, budget and taste.6

3

If you have diabetes, you can’t eat carbohydrates.

Myth!

Although carbs raise your blood sugar, they can still be part of a healthy meal plan—it’s all about balance. In general, it’s best to go for minimally processed, whole foods like whole wheat bread, fresh fruits, beans and lentils.5
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Get free or reduced-cost support now.

Quickly search and connect with hundreds of organizations near you. Find local food pantries, home-delivery meal services, food stamp assistance and more.

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  1. Verywell Health. “4 Tips for Enjoying Diabetes-Friendly Latin Dishes, According to Dietitians.”  https://www.verywellhealth.com/tips-for-enjoying-diabetes-friendly-latin-dishes-7969642 Page published September 21, 2023.
  2. EatingWell. “5 Best African Heritage Diet Foods to Combat Chronic Diseases, According to a Dietitian.” https://www.eatingwell.com/article/8024745/best-african-heritage-foods-for-chronic-diseases/ Page published January 31, 2023.
  3. Insider. “I love South Asian food, but it can be loaded with carbs and oil. Here’s how a dietitian would tweak my dishes without sacrificing the flavor.” https://www.insider.com/make-south-asian-dishes-more-nutritious-chef-dietitian-advice-2022-7 Page published July 17, 2022.
  4. American Diabetes Association. “Easy, Healthy Ingredient Substitutions for People with Diabetes.” https://www.diabetesfoodhub.org/articles/easy-healthy-ingredient-substitutions-for-people-with-diabetes.html Page published February 2022.
  5. American Diabetes Association. “Myths about Diabetes.” https://diabetes.org/about-diabetes/diabetes-myths
  6. American Diabetes Association. “Diabetes meal plans made easy.” https://diabetes.org/healthy-living/recipes-nutrition/meal-planning