In all honesty Marily, you should really consult with a real live nutritionist on this. We can give you a little help here, but diabetes is a very intricate illness and the diet can be, well, confusing.
Here is a start for you though. This is a plan I drew up my first semester in Nursing school. It may take a few pages here so bear with me.
Extra Tips for People with Diabetes - Nutrition & Recipes - American Diabetes Association
Extra Tips for People with Diabetes
· A free food is one with less than 20 calories and 5 grams carbohydrate per serving. Examples include diet soft drinks, sugar-free gelatin dessert, sugar-free ice pops, sugarless gum, and sugar-free syrup.
· Sugar-free does not mean carbohydrate-free. Compare the total carbohydrate content of a sugar-free food with that of the standard product. If there is a big difference in carbohydrate content between the two foods, you may want to buy the sugar-free food. If there is little difference in the total grams of carbohydrate between the two foods, choose the one you want based on price and taste. Make sure to read the label carefully to make the best choice.
· “No sugar added” foods do not have any form of sugar added during processing or packaging, and do not contain high-sugar ingredients. But remember, they may still be high in carbohydrate, so you have to check the label.
· Fat-free foods can be higher in carbohydrate and contain almost the same calories as the foods they replace. One good example of this are fat-free cookies. Fat-free foods are not necessarily a better choice than the standard product, so read your labels carefully.
Defeat Diabetes Foundation - Awareness + Action = Prevention
Healthy Approaches to Eating and Cooking
It seems simple enough. The problem is that everywhere we look there's cheap, convenient and extremely unhealthy food. Because of this, the United States is battling an obesity epidemic, while at the same time starving for critical nutrients.
In 2004, the Dietary Guidelines Scientific Advisory Committee reported that adults and children in the U.S. consume too little calcium, vitamins A, C and E, fiber, magnesium and potassium. And how do they recommend we get these critical nutrients? By avoiding processed foods in favor of foods that are as close to their natural state as possible. That means eating lots of fresh vegetables, fruits, herbs, fish, poultry and lean meats.
To Eat Healthy, Buy Locally
A great way to get healthy food free of preservatives is to buy locally grown fruits and vegetables that are in season. Since these foods do not have to be transported more than a few miles, they're picked at the peak of ripeness and less likely to contain chemicals designed to preserve the food during the shipping process.
Visit Your Local Farmers' Market
If you're looking for locally grown food, there's no better place to go than your neighborhood farmers' market. Just remember, it's about taste, not appearance. Because locally grown fruits and vegetables aren't full of preservatives, they often don't look as good as those found in grocery stores. But when it comes to flavor, there's no comparison. A trip to the farmers' market is also a great activity for kids who'll love the chance to taste, touch and choose their own food.