Welcome to WADE, The Washington Association of Diabetes Educators

HEALTHY EATING What can I eat?

If you’ve just learned that you have diabetes or prediabetes, you probably have a lot of questions about what you can or can’t eat. Do you wonder if you can ever have your favorite food again? What happens when you are eating at a restaurant or a friend’s house? Do you have to change your whole diet just because you have diabetes?

The answer is NO. There is nothing that you can’t eat. You don’t have to give up your favorite foods or stop eating at restaurants.

But, it is important to know that everything you eat has an effect on your blood sugar. Learning to eat regular meals, controlling the amount you eat, and making healthy food choices can help you manage your diabetes better and prevent other health problems

The information and links on this website are not a substitute for comprehensive education you will receive from diabetes educator.  Find an educator and program near you

Go directly to:

Plate Method

Weight Loss Tips

Eating at Home and Eating Out


Carbohydrate Counting

Food Groups and Supplements


Resources for Diabetes Educators


Plate Method
With the plate method there is no need to measure or weigh your foods or buy special food products. All you need is a 9-inch plate for your vegetables, starches, and protein foods, plus a small bowl and/or glass for your fruit and dairy products.

WEBSITE: Creating your Plate

WEBSITE: The Healthy Diabetes Plate

WEBSITE:  Choose My Plate

PDF: Thanksgiving Plate

Just the Basics Simply Written For Those with Low Literacy

PDF: The Plate Method

PDF: My Palte Planner for Kids

PDF: MyPlate Planner

PDF: The Plant-Foods Plate





Carbohydrate Counting   Commonly called carb counting is a meal planning technique for managing your blood glucose levels. It is especially important for those with a diagnosis of diabetes but less important for prediabetes and those in the early stages of type 2 diabetes.

WEBSITE: carb counting

PDF: Carb Counting

PDF: Glycemic Load

PDF: Glycemic Index

PDF: Simple vs. Complex Carbs

PDF: Carbohydrate Counting Food List

Just the Basics Simply Written For Those with Low Literacy

PDF: Carlie the Carb, A Story about carb Counting

PDF: Know Your Carbs



Eating at Home and Eating Out

PDF: Shopping Tips

PDF: Lilly Meal Planning Guide

PDF: Breakfast of Champions

PDF: Build Better Snacks

VIDEO: Diabetes Basics on Eating Out

PDF: Quick and Healthy Meals on the Goal

PDF:  Is that Snack Worth It?

VIDEO: Healthy Eating at Family Gatherings and Special Events

Just the Basics Simply Written For Those with Low Literacy
PDF: Reading a Food Label PDF: Healthy Cooking Tips PDF: CALORIES IN CALORIES OUT PDF: Eat This, Not That!

Weight Loss Tips

PDF: Tips for Losing Weight

PDF: How to Overcome Midnight Munchies

PDF:Why and How to Curb your Appetite

PDF: Successful Weight Losers

PDF:Five Strategies for Losing Weight

PDF: 7 Wonders of Water

PDF: New Weight Loss Strategy


Food Groups and Supplements

PDF: Artificial Sweeteners

PDF: Dietary Supplements

PDF: Soy Comparable to Diabetes Drugs


Just the Basics Simply Written For Those with Low Literacy
PDF: Plant Foods PDF:Know Your Proteins PDF: Herbs and More PDF: KnowYyour Fats
PDF: Good Fats Bad Fats PDF: About Fiber PDF: Alcohol and Daibetes PDF: About Whole Grains


PDF: Fad Diets

PDF: Eating for a Healthy Heart

PDF: Anti-Inflammatory Diet

WEBSITE: US News and Report of Ranking of Best Diabetes Diets


PDF: Basil Tomato Scrambled Eggs

PDF: Low Carb Pizza

PDF: Easy Clam Linguine

PDF: Diabetes and Healthy Eating (booklet, 9 pages)

PDF: Vegetable Smoothie

PDF: Blending vs. Juicing

PDF: Apple Stir Fry

PDF: Black bean Soup

PDF: Spaghetti Tuna Salad

PDF: Asparagus Mushroom and Swiss Frittata

PDF: Ideas for Eating More Vegetables at Breakfast

WEBSITE: Diabetes Health


WEBSITE: FDA Choose My Plate

WEBSITE: Eat Right

WEBSITE: American Diabetes Association

For Diabetes Educators

PPT: Sample Images for Healthy Eating Presentations

Slideshow Healthy Eating Spin the Wheel]
[PDF: Handout 

Learn More  about AADE7™ self-care behaviors

2010 Annual Meeting
Healthy Kitchens, Healthy Lives Culinary Nutrition Goals

PPT: Grocery Shopping Tips, Videos and plate method exercises
from the University of Idaho Extension

dLife Videos (topics on all AADE 7 from Healthy Eating to Reducing Risk)