Nutrient-Rich Diet for Diabetes: A Practical Plan You Can Follow No strict rules or rare ingredients. Just everyday foods, arranged so your blood sugar stays steadier. The foods to build around Avocado and walnuts: healthy fats and fiber. Limit to half an avocado and a small handful (about 5 to 6 halves) of walnuts per day. Broccoli and other vegetables: low in carbs, high in fiber. Fill the biggest part of your plate with them. Non-veg: fish, eggs and chicken. Choose grilled, baked or curry-style over fried. Eat fatty fish like salmon or sardines twice a week. Veg protein: dal, chana, rajma, paneer, tofu and sprouts. Millets: ragi, jowar, bajra, foxtail. They digest slower than white rice or maida. The plate method Use this at lunch and dinner. It removes the need to count anything. Half the plate: vegetables A quarter: protein (dal, paneer, tofu, fish, egg or chicken) A quarter: millets Plus: a small amount of healthy fat (a few walnuts, a slice of avocado ...