What Healthier Food looks Like
Group A: Non-starchy Vegetables
Non-starchy vegetables have little effect on insulin and blood sugar levels. Build your diet around these vegetables.
Asparagus Cabbage Okra Lettuce Turnips Eggplant
Mushrooms Onions Spinach Mustard Greens Cucumber Broccoli
Green Beans Snow Peas Peppers Cauliflower Zucchini Radishes
Water Chestnuts Tomatoes Carrots Brussel Sprouts Turnip Greens

Group C: Fruit
Fruit does contain carbohydrates (natural sugar) plus vitamins, fiber and generally fewer calories. Sweet fruits with low fiber content such as bananas, pineapple, grapes, watermelon and raisins need to be limited and eaten with a meal rather than as a snack.
Suggested fruits:
Apple Apricots Cantaloupe Honeydew Cherries Kiwi
Grapefruit Oranges
Pear Peach Plum Raspberries
Blueberries Strawberries

Group E: Starch
Controlling your intake of starches is a major part of this diet because many starches are processed and provide little nutrition Choose your starches from foods with lots of fiber and little sugar. Limit even these starches to a serving size with a protein per meal.
Suggested starches:
Kidney beans Pinto beans
Lentils Chick peas
Black-eyed peas Soybeans
Sweet potato Navy beans
Cereals: cold cereal is not recommended no matter what the fiber content. Oatmeal (regular or high fiber instant) is recommended.
Breads - serving size is 1 slice. Eat only breads with 3 or more grams of fiber per slice and low in sugar.

Group G: Beverages
Avoid beverages with added sugar including fruit juice. Drink sugar free beverages such as:
Water Unsweet Tea
Crystal Lite Club Soda
Fruit2o Propel
Gatorade G2 Coffee
Protein Shakes (whey isolate protein)
Diet Soda (use sparingly)
Use Stevia, Truvia or SweetLeaf to sweeten tea and coffee. Use MIO, Crystal Lite or any of the sugar free flavor packets to flavor water

Group B: Meat and Protein
Avoid fried foods. Trim visible fat from the beef and pork. Do not eat the skin of chicken, turkey or fish.
Choose cheese light yellow or white in color (mozzarella, provolone, parmesan, pepperjack, etc.) since they are usually lower in fat than dark yellow or orange cheeses such as cheddar.
Suggested proteins:
Chicken, skinless Eggs
Turkey, skinless Fish
Beef, lean Veal
Ham, lean Lamb
Shellfish
Tofu, low fat
Pork, lean
Peanut Butter (1 Tbsp)
Cottage Cheese, low fat
Cheese, low fat
Protein powder (choose one that is whey isolate)

Group D: Milk
Milk is a natural source of carbohydrate in the form of a milk sugar called lactose. Even though it has carbs, it is a good source of calcium and other nutrients. A serving size is 8 ounces. Choose skim or 1% milk since the other milks have more fat and calories.
Fairlife milk is a good brand is you are lactose intolerant.
Almond and soy milk can be substituted but lack the nutritional value that milk has.

Group F: Fat
Fat should be unsaturated. A suggested serving per meal is 2 teaspoons. Avoid most fat-free products since many are higher in carbohydrates.
Suggested fats:
Canola Oil Nuts
Olive Oil (extra-virgin) Olives
Peanut Oil
Liquid Margarine
Salad Dressings
Sunflower Seeds
Mayonnaise (Dukes light, low fat)

Group H: Desserts
Just because you want to eat healthier or even battling Insulin Resistance, does not mean that you can't enjoy dessert! Just avoid the sugar. It's the devil!
Sugar Free Popsicles
Plain Greek Yogurt mixed with fruit
Plain Greek Yogurt mixed with sugar free pudding mix
Protein shakes

Please note, I am NOT a registered nutritionist. The information listed on this page and on the following pages follows a healthier eating style geared towards people with insulin resistance and is what works for me. I can only provide what are the healthier options to eat. You will need to consult your nutritionist for serving sizes.