So You Went On A Sugar Bender—Here's How to Get Your Blood Sugar Back to Normal (2023)

Sometimes the cause of a blood sugar spike is clear (“Yeah, I’ll have two more shots of tequila! Actually, just put it on my ice cream!”). But other times, the cause is a little more mysterious.

According to the Centers for Disease Control and Prevention, losing sleep, skipping breakfast, not drinking enough water, or drinking coffee (even without sweetener) can cause blood sugar instability.

Even weirder, sometimes a sunburn can cause a spike! The pain of a burn causes stress, and high levels of stress can mess up your blood sugar. So bust out the sunscreen for the sake of your pancreas!

Other causes include eating high-sugar/high-carb foods, drinking alcohol, getting sick, and changing medication. A diet low in fiber and high in refined carbs or sugars and a sedentary lifestyle also make high blood sugar more likely.

So, what can you do when your blood sugar gets too high? Here are some natural (and medical) ways to get your sugar back into a safe zone.

1. Time to go om

Stress causes all kinds of problems (how many times has a bad day caused you to say something you regretted?). Beyond affecting your food choices and leaving you feeling generally run-down or unwell, stress can actually cause your blood sugar to rise.

Since stress is problematic for your blood sugar in a number of ways, it’s best to do anything you can to lower your anxiety levels.

A great way to reduce stress is to meditate. A small study found that mindfulness meditation reduced overall anxiety, even after only one session. When you take time to clear your mind, breathe deeply, and get away from the many annoying stimuli of the world, your body relaxes and stress is reduced.

According to a 2014 study, patients who did yoga regularly had a significant decrease in their blood glucose levels, so consider adding a few Sun Salutations to your week.

Regardless of whether you choose a guided audio meditation or an hour in a yoga studio, taking time to clear your mind and reduce stress will help your blood sugar.

2. Make like Popeye

You might not get super strength from spinach like Popeye does, but taking in some high-fiber foods can help bring down your blood sugar. A 1991 study found that fruits, legumes, and other foods rich in water-soluble fiber helped balance blood sugar.

(Video) Here's How to Break Your Sugar Addiction in 10 Days

Those fiber-y foods slow digestion, which means the sugar from your meal isn’t hastily thrown into your bloodstream. Instead, the fiber helps everything break down more slowly, and there’s more time for the sugar to be properly absorbed.

A major review of diabetic studies found that a high-fiber diet (especially including fiber from cereals) may reduce your chances of developing type 2 diabetes in the first place.

Unfortunately, that doesn’t mean you can go to town on Lucky Charms. “Cereal fiber” refers to non-sugary, unrefined cereal grains. Bran cereal, oatmeal, or other whole grains will provide the diabetes-busting fiber you’re looking for.

Outside of spinach and cereal, adding black beans, sweet potatoes, avocados, nectarines, and other fruits and vegetables high in soluble fiber to your diet will help bring your blood sugar down.

3. Don’t dry out

“Drink more water” isn’t cutting-edge nutritional advice, but avoiding dehydration is surprisingly helpful for balancing blood sugar. A 2017 study found that low daily water intake led to high blood sugar.

When your blood sugar gets high, your body tries to flush out that extra sweetness as quickly as possible. That means you might end up peeing a lot more than usual.

And if you don’t replenish your body’s water supply, you don’t have an easy way to get the sugar out of your system. So, low water equals high blood sugar.

While U.S. dietary guidelines don’t suggest a daily amount of water to drink, the United Kingdom’s National Health Service recommends aiming for about 1.2 liters, or 6 to 8 glasses of water, per day.

Try setting an alarm on your phone to remind yourself to get that H2O. If you’re in the middle of a blood sugar spike, drink water immediately and try to stay hydrated for the rest of the day.

4. Electrolyte it up

In general, elevated blood sugar can wreak havoc on your electrolytes, meaning you can easily get low on magnesium, potassium, and phosphates.

If you’re having a blood sugar spike and urinating more than usual, you’re losing water and electrolytes. And since electrolytes are essential for maintaining adequate hydration, you’re going to want to keep them replenished.

For quick relief, reach for a low-carb electrolyte drink like Propel, low-sugar sports drinks, or low-fat milk. Just make sure to check the labels.

You can also up your electrolyte count naturally with small changes to your diet. Foods like bananas, sweet potatoes, nuts, and seeds provide the key minerals your body needs to stay in balance.

Though all electrolytes are important, a study from the University of Palermo found that while many diabetic patients were specifically magnesium deficient, most achieved better glucose tolerance with magnesium supplements.

To restore magnesium balance, you can take over-the-counter supplements. Or, to increase your mineral intake naturally, eat more pumpkin seeds, almonds, cashews, plain yogurt, spinach, and other high-magnesium foods.

5. Take a pass on the bread bowl

It’s obvious that sugary stuff leads to an increase in blood sugar, but starchy foods can do the same thing. Your body processes simple carbs quickly and turns them into sugar, and it needs a lot of insulin to absorb them. That means a bag of Doritos is as likely as a candy bar to cause a spike.

(Video) Want Normal Fasting Blood Sugar? Do This! Works Fast!

If you’re in the middle of a blood sugar spike, it’s best to curtail your carb intake. Check the glycemic index if you’re not sure about a food.

Surprisingly, popcorn and white potatoes are worse than ice cream, according to the index. If you stick to low-carb/low-glycemic-index foods, your blood sugar will return to normal much more quickly.

Ultimately, it’s best to limit your carb intake. A 2004 study found that a diet of 20 percent carbs, 30 percent protein, and 50 percent fat lowered fasting blood sugar and kept blood sugar from spiking after meals.

This was a very small study, but the results suggest that lower carb intake can lead to generally lower blood glucose. In general, most people with diabetes eat 40 to 45 percent of their calories in the form of carbohydrates. Choosing nutrient-rich sources of carbs is best.

Another promising study found that after two years on a low-carb diet, many participants with type 2 diabetes were able to manage their condition without medication or resolve it entirely.

While this does suggest you should scale back on carbs, it doesn’t mean you need to break up with them entirely. Instead, try to eat lots of whole foods, including vegetables, fruits, grains, and proteins, if you have access to those foods.

The occasional baked potato isn’t a problem, but frequent trips to the drive-through are not a good idea. Find a few veggie-and-protein-heavy meals and make them your go-tos.

Then, even if you have a little bread or pasta, your diet is still full of the stuff you need and your blood sugar shouldn’t skyrocket.

6. Try glutamine (no, not that kind of glute)

Here’s a diabetes fun fact: People with diabetes often have lower levels of glutamine, according to a study from Tianjin Medical University.

Glutamine is an amino acid that helps your immunity and intestinal health, and it’s a general building block for the proteins in your body. Since glutamine tends to be low in people with diabetes, taking a supplement may help lower blood sugar.

The TMU study found that glutamine supplements made insulin even more effective, meaning blood sugar went down more easily (though it’s important to note that the study used rats).

A small study on humans had similar results. So while more research needs to be done before glutamine has a scientifically supported thumbs-up, we still think it has a promising start.

7. Get trendy with apple cider vinegar

If you do a quick Google search, you’ll see that apple cider vinegar (ACV, as the cool kids call it) is good for pretty much everything. You can use it to tone your skin, clean your pipes, and possibly lower your blood sugar!

A clinical review found that taking ACV daily could reduce blood glucose levels. Unfortunately, most of the trials were very small and some had mixed results.

But since you’ve probably got it in your house anyway, try taking a swig or two before meals, testing yourself, and seeing if a little ACV shot works for you (for bonus points, add a dash of cinnamon).

8. Go pro(biotic)

Probiotics aren’t just for keeping you regular. By reintroducing healthy bacteria in your intestines, probiotics may be able to help with inflammatory and metabolic issues. And there’s a chance those tiny bacteria can help bring your blood sugar down.

(Video) 3 Ways to Lower Blood Sugar. Fast and Safe.

A clinical review found that daily probiotic use significantly decreased blood sugar. So if you’ve considered trying probiotics for digestion or inflammation issues, it just might help regulate your blood sugar along the way.

9. Get a little bitter (melon)

Another promising option (though it might not sound too appetizing): bitter melon.

We’re not talking about leftover cantaloupe at the salad bar. It’s a fruit mostly used as a natural remedy (in other words, you won’t find it in many smoothie recipes).

The melon contains a blood sugar-lowering substance called charantin as well as polypeptide-p, which has insulin-like effects.

In preliminary studies, bitter melon supplements helped reduce blood sugar in mice. Just make sure to talk to your doctor about this (or any) supplement before adding it to your diet.

10. Keep it cool

Remember all that stuff about staying hydrated? Well, when you get really hot, that hydration goes out the window, and your blood sugar could rise.

Extreme temperatures and high humidity aren’t fun for anyone, but they’re even more detrimental to people with diabetes. To avoid overheating and triggering a spike, do your best to stay cool when the temp is high.

You probably already do this during the day — not too many people think, “Oh, hey, let me just walk in the 100-degree sun for hours in my flip-flops and tank top. What fun!” — but it’s easy to get overheated at night while you sleep.

Be sure to wear breathable fabrics, get blackout curtains to keep the heat and light out of your room, and turn on the AC (or bust out the fan) to keep the temp comfortably low.

And by low, we mean a Goldilocks zone between 60 and 67 degrees, which will help you stay cool, sleep more soundly, and get more much-needed REM sleep.

11. Catch more Zzz’s

Speaking of sleep, not getting enough may directly relate to higher blood sugar. A 2015 study found that patients who got four hours of sleep or less for three nights in a row had higher fatty acid levels in their blood.

Usually, fatty acid levels naturally recede at night. But when people didn’t get enough sleep, the acids remained in their blood. That’s bad news since those acids make insulin less effective, which means your blood sugar goes up.

Also, a lack of sleep tends to increase stress and cravings for sugary foods — both of which are bad for blood sugar. So if you’ve had too much candy or just want to get your blood sugar down, go to bed!

Getting at least seven hours a night will help regulate your hormones, fatty acids, and stress. Try going to bed at the same time every night and putting screens away an hour before snooze time.

12. Dance the high away

Physical activity is one of the best ways to regulate your blood sugar and prevent spikes, but that doesn’t mean you have to stick to walking.

A 2013 study found that dancing helped decrease blood glucose levels more effectively than walking or using conditioning machines.

(Video) How long does it take to lower blood sugar?

Translation: Boogying down to Lizzo is good for your health. (We knew it!)

To be fair, the study found cycling and running to be slightly more effective than dancing in lowering blood sugar. Though walking was the least effective, it did still reduce blood glucose. Just be careful not to do intense exercise midspike, which can be dangerous.

Bottom line: If you’re feeling the symptoms of high blood sugar and you have someone who can go with you, take a short walk. To prevent future spikes, make time in your schedule to shake it to your favorite song or ride your bike. Any kind of movement will help keep your blood sugar in a safe zone, so pick whatever is most enjoyable and get moving.

13. Follow doctor’s orders

If you take insulin and you are experiencing a blood sugar spike, you may need additional short-acting insulin. Make sure you’re following your doctor’s orders.

You don’t want to give yourself unnecessary doses, but you also don’t want to let your blood sugar get too high when an extra dose could easily put you back in the safety zone.

It’s important to check your blood sugar regularly, take your medication regularly, and see your doctor — you guessed it— regularly. Staying on top of your numbers can help you avoid a spike or take care of one before it gets dangerous.

It’s annoying but true: The best way to lower your blood sugar is to avoid a spike in the first place.

Eating whole foods that are low in sugar and exercising regularly will help keep your blood sugar in check. This can be beneficial for people with type 2 diabetes, but medications may also be necessary to keep blood sugar in a healthy range.

To avoid food-based spikes, try to steer clear of added sugars in your diet. The FDA recommends consuming less than 200 calories a day from added sugars.

That sounds pretty simple, but when you realize that 16 ounces of orange juice has 240 calories (and even though it’s natural sugar, that’s a whopping 60 grams of sugar), it’s easy to see how sugar consumption gets out of hand.

It’s best to avoid all sugary drinks and check the labels. There are hidden sugars in everything from bread to turkey slices, so double-check your favorite foods to make sure you aren’t getting any unnecessary sweetness.

The takeaway

(Video) The Results of My Blood Sugar Experiment

Diet, exercise, and a good night’s sleep are your best friends for blood sugar control. Staying hydrated, eating fiber and whole grains, and getting regular exercise will help lower your blood sugar in the short term and keep your glucose balanced overall.

Remember to always consult your doctor and a registered dietitian/nutritionist before making any major diet changes and to monitor symptoms that may need immediate medical attention.

FAQs

How do I get my blood sugar back to normal? ›

How to lower blood sugar levels
  1. Monitor blood sugar levels closely. High blood sugar typically refers to levels over 180 mg/dl . ...
  2. Reduce carbohydrate intake. ...
  3. Eat the right carbohydrates. ...
  4. Maintain a moderate weight. ...
  5. Control portion size. ...
  6. Exercise regularly. ...
  7. Hydrate. ...
  8. Try herbal extracts.

What will bring your blood sugar down immediately? ›

When your blood sugar level gets too high — known as hyperglycemia or high blood glucose — the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar. In some cases, you should go to the hospital instead of handling it at home.

Does lemon water reduce blood sugar? ›

Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).

Does peanut butter lower blood sugar? ›

Peanuts and peanut butter have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods. Peanuts and peanut butter are both low GI and GL foods, as they contain healthy oils, protein, and fiber that have a positive effect on blood sugar control.

Can drinking water lower blood sugar? ›

Did you know it's Sugar Free February and that drinking water can help to lower blood sugar levels by diluting the amount of glucose (sugar) in your blood stream. By drinking water lots of water you can reduce your blood sugar as it indirectly will reduce insulin resistance and help reduce hunger.

What is the normal blood sugar level for a 70 year old? ›

Normal ranges of blood sugar levels are between 70 and 130 mg/dL before eating meals. The American Diabetes Association recommends seniors have blood glucose levels of less than 180 mg/dL two hours after eating. Not every senior has the same care needs, which means they don't all need the same type of at-home care.

What is dangerously low blood sugar? ›

Treating Severely Low Blood Sugar

Blood sugar below 55 mg/dL is considered severely low. You won't be able to treat it using the 15-15 rule. You also may not be able to check your own blood sugar or treat it by yourself, depending on your symptoms.

What drink lowers blood sugar? ›

Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best.

Can Apple cider vinegar lower blood sugar immediately? ›

HbA1c levels reflect a person's blood glucose levels over many weeks or months. On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar.

Can diabetics drink Coke Zero? ›

Diabetics should avoid coke or any soft drinks as much as possible. Coke Zero is sugar-free. However, the sugar substitutes it contains may not necessarily be a healthier option for people looking to reduce their blood sugar levels.

Does coffee raise blood sugar? ›

For most young, healthy adults, caffeine doesn't appear to noticeably affect blood sugar (glucose) levels, and having up to 400 milligrams a day appears to be safe.

Is coffee good for diabetics? ›

Research has linked coffee consumption to a lower risk of developing Type 2 diabetes. But that doesn't necessarily mean it's beneficial for people already living with the condition. Coffee can raise or lower blood glucose levels. So, if you have diabetes and you don't already drink coffee, it's best not to start.

What foods can diabetics eat freely? ›

What foods can I eat if I have diabetes?
  • vegetables. nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes. ...
  • fruits—includes oranges, melon, berries, apples, bananas, and grapes.
  • grains—at least half of your grains for the day should be whole grains. ...
  • protein. ...
  • dairy—nonfat or low fat.

Is there any bread a diabetic can eat? ›

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.

Does peeing lower blood sugar? ›

Too much sugar in your blood is extremely taxing on the kidneys, which work to reabsorb sugar into the bloodstream. When the kidneys can't reabsorb all the sugar correctly, urination helps eliminate much of that glucose from the body.

Why does my blood sugar go up without eating? ›

Some people's blood sugar is extra-sensitive to caffeine. Losing sleep—even just one night of too little sleep can make your body use insulin less well. Skipping breakfast—going without that morning meal can increase blood sugar after both lunch and dinner.

How long does it take cinnamon to lower blood sugar? ›

The addition of 1, 3, or 6 g of cinnamon to the diet led to significant decreases in serum glucose levels after 40 days.

What should your blood sugar be in the morning? ›

What should your blood sugar be when you wake up? Whenever possible, aim to keep your glucose levels in range between 70 and 130 mg/dL in the morning before you eat breakfast, and between 70 and 180 mg/dL at other times.

What is Normal fasting blood sugar for seniors? ›

A normal fasting blood glucose level is between 70 and 100 mg/dl (milligrams per deciliter of blood).

At what A1C level does damage start? ›

5 Blood vessel damage can start at A1C levels above 7%. The risk of complications significantly increases at A1Cs above 9%.

What blood sugar level causes a coma? ›

A diabetic coma could happen when your blood sugar gets too high -- 600 milligrams per deciliter (mg/dL) or more -- causing you to become very dehydrated. It usually affects people with type 2 diabetes that isn't well-controlled.

What should I do if my blood sugar is 50? ›

How do I treat low blood sugar? If your blood sugar is 50-70 mg/dL, take 15 grams of carbohydrate. If your blood sugar is less than 50 mg/dL, take 30 grams of carbohydrate. Wait 15 minutes and re-check your blood sugar.

What is normal blood sugar level after 2 hours meal? ›

What Are Normal Blood Sugar Levels? They're less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they're less than 140 mg/dL 2 hours after eating.

What is the healthiest drink besides water? ›

Top 8 Healthiest Drinks Besides Water, According to Registered...
  • Flavored Sparkling Water. Getty Images. Water, but make it bubbly! ...
  • Kombucha. Getty Images. ...
  • Green Tea. Getty Images. ...
  • Smoothies. Getty Images. ...
  • Hibiscus Tea. Getty Images. ...
  • Coconut Water. Getty Images. ...
  • Low-fat and fat-free milk. Getty Images. ...
  • Kefir. Getty Images.
20 Jul 2022

How do I keep my blood sugar stable all day? ›

Keeping Your Blood Sugar Steady
  1. Go nuts. Nuts such as almonds, walnuts, and pistachios contain healthy fat that slows the body's absorption of sugar. ...
  2. Eat whole grains. ...
  3. Veg out. ...
  4. Spice up with cinnamon. ...
  5. Be versatile with vinegar. ...
  6. Don't skip meals. ...
  7. Don't drink on an empty stomach. ...
  8. Plan ahead.
24 Apr 2014

What can I drink before bed to lower my blood sugar? ›

A: Drinking apple cider vinegar at bedtime can help diabetic people control their blood glucose levels. A diabetic patient should take one teaspoon of apple cider vinegar in warm water before sleep. It can also aid in the regulation of fasting blood sugar levels in the morning.

What fruit keeps blood sugar below 100? ›

Citrus fruits are considered low glycemic fruits because they don't affect blood sugar as much as other types of fruits like watermelon and pineapple ( 50 ).

Is apple cider vinegar better than metformin? ›

Our study concludes that the effect of combining Apple Cider Vinegar with conventional therapy like metformin improves glycemic control more than metformin treatment alone in the form of FBS and HbA1c in newly diagnosed diabetics.

How can I get my A1C down quickly? ›

7 Ways to Improve Your A1C
  1. Exercise. Physical activity helps your body use insulin more efficiently, so it can better process the glucose in your blood. ...
  2. Eat Right. ...
  3. Take Medications as Prescribed. ...
  4. Manage Your Stress. ...
  5. Stick to a Schedule. ...
  6. Drink in Moderation. ...
  7. Monitor Your Numbers.

How long does it take for blood sugar to go down? ›

By tracking your blood sugar levels within 60 to 90 minutes of a meal, you can see how your body responds to certain foods and make informed decisions about what foods are the best at stabilizing your blood sugar. After about two hours, your blood sugar should drop back down to its pre-meal level.

How can I stabilize my blood sugar naturally? ›

Four steps can help naturally balance blood sugars
  1. Focus on a balanced, lower glycemic diet. What and how much you eat is an extremely important factor in maintaining healthy blood sugar levels. ...
  2. Manage stress. ...
  3. Get a good sweat at least four days a week. ...
  4. Use supplements strategically.
24 Apr 2019

How do you feel when your sugar is high? ›

Symptoms of high blood sugar
  1. feeling very thirsty.
  2. peeing a lot.
  3. feeling weak or tired.
  4. blurred vision.
  5. losing weight.

How can I lower my blood sugar quickly without insulin? ›

For people who are not prescribed insulin, exercise is your best option for bringing down high blood sugar levels. Other ways to lower blood sugar levels quickly include taking missed medication, drinking lots of water, and using stress-management tools.

What is dangerously low blood sugar? ›

Treating Severely Low Blood Sugar

Blood sugar below 55 mg/dL is considered severely low. You won't be able to treat it using the 15-15 rule. You also may not be able to check your own blood sugar or treat it by yourself, depending on your symptoms.

What is a good blood sugar level in the morning? ›

What should your blood sugar be when you wake up? Whenever possible, aim to keep your glucose levels in range between 70 and 130 mg/dL in the morning before you eat breakfast, and between 70 and 180 mg/dL at other times.

What should blood sugar be 2 hours after eating? ›

A blood sugar target is the range you try to reach as much as possible. These are typical targets: Before a meal: 80 to 130 mg/dL. Two hours after the start of a meal: Less than 180 mg/dL.

What drink lowers blood sugar? ›

When it comes to hydration, water is the best option for people with diabetes. That's because it won't raise your blood sugar levels. High blood sugar levels can cause dehydration. Drinking enough water can help your body eliminate excess glucose through urine.

What vitamins should diabetics take? ›

What are the best vitamins for people with diabetes?
  • Thiamin (b1) Those with type 1 or type 2 diabetes are more likely to have lower blood levels of thiamin and usually suffer a higher risk of thiamin deficiency than people who don't have diabetes. ...
  • Vitamin B12. ...
  • Vitamin D. ...
  • Magnesium. ...
  • Vitamin E. ...
  • Vitamin C.
8 Apr 2021

How do I keep my blood sugar stable all day? ›

Keeping Your Blood Sugar Steady
  1. Go nuts. Nuts such as almonds, walnuts, and pistachios contain healthy fat that slows the body's absorption of sugar. ...
  2. Eat whole grains. ...
  3. Veg out. ...
  4. Spice up with cinnamon. ...
  5. Be versatile with vinegar. ...
  6. Don't skip meals. ...
  7. Don't drink on an empty stomach. ...
  8. Plan ahead.
24 Apr 2014

Can not eating cause high blood sugar? ›

Skipping breakfast—going without that morning meal can increase blood sugar after both lunch and dinner. Time of day—blood sugar can be harder to control the later it gets.

What to do if a diabetic feels dizzy? ›

If you experience this common symptom of hypoglycemia, treat the hypoglycemia quickly with 15 to 20 g of fast-acting carbs, such as juice, suggests the Mayo Clinic. Try to lie down, too, and if the lightheadedness keeps up for more than 15 minutes, it's time to seek medical help, suggests Harvard.

Why is my blood sugar high in the morning when I haven't eaten anything? ›

The dawn phenomenon

In the early hours of the morning, hormones, including cortisol and growth hormone, signal the liver to boost the production of glucose, which provides energy that helps you wake up. This triggers beta cells in the pancreas to release insulin in order to keep blood glucose levels in check.

Can Apple cider vinegar lower blood sugar immediately? ›

HbA1c levels reflect a person's blood glucose levels over many weeks or months. On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar.

Can cinnamon lower blood sugar? ›

Despite numerous studies, it still isn't clear whether cinnamon helps lower blood sugar in people with diabetes. Some studies have shown a benefit from the spice. Others haven't. Previous studies have included different doses and different types of cinnamon, which makes it hard to compare the results.

What foods can diabetics eat freely? ›

What foods can I eat if I have diabetes?
  • vegetables. nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes. ...
  • fruits—includes oranges, melon, berries, apples, bananas, and grapes.
  • grains—at least half of your grains for the day should be whole grains. ...
  • protein. ...
  • dairy—nonfat or low fat.

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