Healthy Eating

With so much information online and across social media, it can be hard to know what counts as “healthy” food. Low-carb, low-fat, Mediterranean, intermittent fasting—the choices can feel overwhelming. At its core, healthy eating isn’t about following the latest trend. It’s about choosing foods that fuel your body, support energy, and provide the essential vitamins and nutrients you need to stay healthy.

A simple first step is to track what you eat each day. This includes both the types of foods and the amounts. Online tools and apps can show you not only how many calories you’re eating but also how much protein, fiber, vitamins, and minerals you’re getting. They can also highlight where “empty calories” from sugary drinks, processed snacks, or oversized portions may be sneaking in.

Understanding your eating habits makes it easier to spot small, sustainable changes that can improve your nutrition over time. On this page, you’ll find information on general dietary guidelines as well as special diets commonly recommended for people with certain medical conditions. For the best advice tailored to your needs, talk with your healthcare provider or a registered dietitian. They can help you create a plan that fits your lifestyle and supports your long-term health.

Healthy eating plate vector illustration

What Am I Supposed to Eat?

All of the guidelines can feel overwhelming, so it is often easier to use this visual guide to help you plan your daily meals. This shows the recommended daily guidelines for an average adult.

½ of the plate should be fruits and vegetables

The more vegetables the better
Try for a variety of types and colors

¼ of the plate should be whole grains

Aim for whole grains such as whole wheat breads & pastas, oats, barley and brown rice
Whole grains don’t impact blood sugar and insulin the same way refined, processed grains do

¼ of the plate should be lean proteins

Try plant-based proteins such as beans and nuts
Eat lean animal-based proteins such as fish and poultry
Limit red meat consumption, and try to limit or avoid highly processed meats such as bacon and sausage

Use healthy oils in moderation

Try to chose healthy fats and oils such as olive oil, canola oil, soy oils, peanut oil and sunflower oil
Avoid partially hydrogenated oils (they contain transfats)
Focus on healthy fat rather than “low fat”

Drink water

Other water-based drinks like plain tea or black coffee are also good
Limit juice to a small glass
Avoid or minimize sugary beverages and alcohol

The goal is to make every bite count by eating healthy, nutritious foods instead of consuming “empty” calories from high-sugar or high sodium foods like sodas, sweets or chips.

Glucose meter with vegetable and fruit for check sample blood sugar level to treatment diabetes

Diabetic Diet

For individuals living with diabetes, [link to condition diabetes type 2 page] the way they eat and medication (such as insulin) they take helps manage their blood sugar levels [link to test what is blood sugar page] across the day. The goal is to eat foods that help maintain a steady blood sugar level and avoid high spikes (hypoglycemia) [link to condition hypoglycemia page] or low dips (hyperglycemia) [link to condition hyperglycemia page] in blood glucose levels. By focusing on a balanced diet, you can help to control your blood sugar, maintain a healthy weight and reduce risk of complications.

If you have recently received your diabetes diagnosis, it is highly recommended that you enroll in a Diabetes Self-Management Education Class [LINK to new Diabetes Self-Management Education Class page] (usually covered by insurance) to learn more about how to plan and track your diet, medication and blood sugar levels.

An eating plan for people with diabetes emphasizes high fiber foods, fresh fruits and vegetables and whole grains that take longer to digest and therefore prevent spikes in blood sugar levels. The diet also limits foods that could spike blood glucose levels or put unnecessary strain on your heart and blood vessels, such as foods high in sugar, refined (processed) carbohydrates and unhealthy fats.

While transitioning to this diet, focus on portion adjustments and swapping out high sugar or processed carbohydrate foods with high fiber alternatives. With adjustments, a diabetic diet can be flexible to your lifestyle and tailored to the foods you enjoy.

Eat More Of:

Fresh fruits and non-starchy vegetables (leafy greens, peppers, cucumbers, broccoli)
Whole grains (whole grain bread, whole wheat pasta, brown rice, oats, quinoa, farrow)
Lean proteins (poultry, fish, beans, eggs, tofu)
Healthy fats (olive oil, canola oil, avocado, nuts, seeds)
High-fiber foods to avoid sugar spikes (beans, lentils, vegetables)

Eat Less Of:

Sugary drinks (sodas, sweet tea, energy drinks, fruit juices)
Refined carbohydrates (white bread, white rice, pastries, chips)
Fried foods or foods high in saturated or trans fats (fast food, processed foods)
Desserts and sweets (Candy, cookies, cakes, donuts)
Large portions of starchy vegetables (potatoes, pasta, bread) unless balanced with veggies and proteins

Explore Riverside Diabetes Services

Diets for Heart Health

Healthy food on a heart shape cutting board

Heart Healthy or Mediterranean

Some salt spilled out of the glass salt shaker with a silver metal lid lies on its side on a dark wooden table

Low Sodium Diet or DASH Diet

Trending Foods - Superfoods: Preparing Avocado Toast with Superfood Toppings

Low Fat Diet

Too much sodium (salt) can make the body retain (or hold on to) extra fluid, which can stress your kidneys, blood vessels and heart. By limiting the amount of salt you eat in your food, you can reduce retained fluid and help lower blood pressure. This type of diet is often prescribed for people with high blood pressure or heart failure.

The “DASH” Diet (Dietary Approaches to Stop Hypertension) is a specific low sodium diet that focuses on low sodium, healthy fats and high-fiber foods while limiting saturated fats and high-sugar foods. The diet also encourages consumption of foods that are naturally low in sodium while being high in potassium, calcium and / or magnesium, which all help blood pressure.

Eat More Of:

Fresh fruits and vegetables (multiple servings a day)
Whole grains (brown rice, oats, whole-grain breads, quinoa, whole wheat pastas)
Fresh, lean proteins avoiding sodium used in preservation and processing (fresh poultry, fresh fish, beans, lentils)
Low-fat or fat-free dairy (skim milk, low fat yogurt, low fat cheese)
Moderate amounts of nuts, seeds and legumes
Flavorings such as fresh lemon, natural herbs, garlic, spices and vinegar

Eat Less Of:

Pre-packaged foods, canned soups or prepared sauces (usually high in sodium)
Processed meats such as bacon, ham, deli meats and sausage with high sodium levels
Fast food and fried foods (usually high in sodium)
Foods high saturated or trans-fats (red meats, fried foods, full-fat dairy, peanut butter with partially hydrogenated oils)
Salty snacks such as chips, pretzels and crackers
Sugary drinks & foods (sodas, sweet tea, energy drinks, fruit juice, candy, cookies, cakes, donuts)
Added salt during cooking or at the table

A low sodium diet aims for less than 2 grams (2,000 mg) of sodium a day. When reading nutrition labels on foods, a food is considered “low sodium” if it contains 140 mg or less of sodium per serving.

Other Specific Diets

Different diagnoses and different parts of life may call for specific nutritional guideline. Sometimes, your provider may recommend a specific medically prescribed diet that goes beyond general healthy eating. This could be to help manage a medical condition, reduce the risk of future health problems, or avoid negative interactions with certain medications. While there are many different types of special diets, some of the most common ones are highlighted here.

For specific nutritional guidance, speak with one of our Registered Dieticians in our hospitals or wellness centers or contact the Diabetes Services department to speak with one of our Registered Dieticians who is also a Certified Diabetes Care and Education Specialist.