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When to eat with diabetes

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A healthy snack on a table next to a computer and a smartphone

Love what you eat

You are the expert of your own body, so notice how the food you’re eating makes you feel. Do you feel well, full, and satisfied?

Decide ahead of time how you want to feel after each meal. “I’ll eat only as much as I need to feel satisfied, but not stuffed.”

To start eating with intention:

  • Eat when you’re truly hungry (and before your blood sugar is too low), but don't skip meals.
  • Eat to meet your body’s needs.
  • Eat with the goal of feeling better when you’re done. If you treat food like medicine, your body will reflect it.

Mindful eating

Mindful eating can help you shift from a “What do I do?” to a “How do I feel?” mindset. Ask yourself, “Am I actually hungry? Or am I just bored, tired, or near food?” 

Intuitive eating means connecting to your food rather than overeating or being restrictive. Savor the moment with these 6 easy steps:

1. Choose a piece of food. Make it something healthy that you love.
2. Place a forkful of the food in your mouth.
3. Chew slowly. Focus on the texture, flavor, aroma, and colors on your plate.
4. Swallow the food.
5. Put your fork down and wait a few seconds before taking a second bite. This will allow your stomach to send eating signals to your brain.
6. Be present in the moment and think about only the food. Reflect on the effort that went into growing and producing the food and this meal.

Bottom line

Eat plenty of healthy foods: vegetables, whole grains, low-fat protein, fruit, healthy fats, and nonfat or low-fat dairy (or dairy alternatives). Practice eating mindfully with the goal of feeling better after a meal.

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