Your meal plan tells you when to eat your meals and snacks, what kinds of foods to eat, and how much of each food to eat. You don’t have to give up all the foods you like. But you do need to follow some guidelines.

Fiber is what gives strength and structure to plants. Most grains, beans, vegetables, and fruits contain fiber. Foods rich in fiber are often low in calories and fat, and they fill you up more. They may also reduce your risks for certain health problems.

What you eat has a big effect on your body’s cholesterol level. Eating certain foods can raise your cholesterol. Other foods can help you lower it. Watching what you eat can help you get your cholesterol level under control.

There are different kinds of fats in the foods you eat. Fats can be saturated or unsaturated. Planning meals that are low in saturated fat helps reduce the level of cholesterol in your blood. A healthy goal is to have less than 30% of your daily calories come from fat. Instead of fats, eat more fruits, grains, and vegetables.

The diabetes food pyramid is a tool to help you eat a wide range of healthy foods. You can use it to plan low-fat meals and snacks that include carbohydrates and protein.

Comparing labels will help you choose foods that are low in fat, cholesterol, sodium (salt) and calories.

Some foods are weighed in ounces. Some are measured in spoons or cups. Others, like fruits, are based on an average, or medium, size. Here are some serving sizes and tips to help you judge just what 1 serving looks like.

Choose carefully and cook wisely. As you shop, think about how the foods you choose will fit into your meal plan. When you cook, try to cut down on sugar and fat. If you have high blood pressure, cut down on salt as well.

Eating right is an important step in keeping your blood glucose in balance. You can eat out and be healthy—you just need to be aware of what you order. This meal plan will give you plenty of healthy foods to choose from.

Carbohydrates are one of the three main parts of food; fats and proteins are the other two. All three components can affect your blood sugar level, but carbohydrates do so more quickly.

Is it OK for people with diabetes to drink alcohol? This is something only you and your health care provider can answer.

Although some studies show people on these diets can lose weight in the short term, questions remain as to whether they can maintain their weight loss and their health over time.

When you find yourself seeking out food to comfort you, you are eating in response to your emotions, rather than to hunger.

If you have a family history of a chronic condition, you can gain protective benefits by personalizing your diet to prevent specific diseases.