Diabetes Diet Article

What is diabetes and are you at risk?

Diabetes is a disease that results in too much sugar (glucose) in the blood. Your body does not have enough insulin available to turn food into energy. High levels of glucose slowly damage your eyes, heart, kidneys, nerves, legs, and feet. Diabetes is a serious disease affecting 16 million people in this country, and you may be at risk if you are Hispanic, overweight, or do not exercise regularly. Hispanics are nearly twice as likely as non-Hispanic whites to develop this disease.

Steps to healthy eating and a healthy lifestyle to control and manage diabetes:

How to create a healthy meal plan:

To create a healthy meal plan you should do the following:

What is the Diabetes Food Pyramid?

The Diabetes Food Pyramid is a general guide of what and how much to eat each day. It is similar to the Food Pyramid you see on many food packages. The pyramid is divided into six groups. You should eat more foods from the largest group at the base of the pyramid and less from the smaller groups at the top of the pyramid. The number of servings needed every day is not the same for everyone, so a range of servings is given to ensure you get the foods you need for good health. The food groups and suggested servings per day are listed below.

What is the right number of servings for you?

The Diabetes Food Pyramid gives a range of servings for each group, but it is only a guide. If you have diabetes, a dietitian can design a specific meal plan for you.

Remember that the number of servings listed is for the entire day. Since food raises blood sugar levels, it is best to space servings throughout the day. For example, 4 servings of fruit might be divided between 3 meals and 1 snack.

Follow a healthy lifestyle, eat healthy foods, and keep physically active to help control diabetes. If you have diabetes, be an active member of your diabetes care team: you, your doctor, dietitian, and other health care providers. This meal planner gives you only general information. Consult with your diabetes care team.

Each of the following represents 1 serving from each of the food groups in the Diabetes Food Pyramid:

Grains, Beans, and Starchy Vegetables: 1 slice of bread; 1/2 small bagel, English muffin, or bun; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked dried beans, corn, peas

Vegetable Group: 1 cup raw vegetable; 1/2 cup vegetable juice

Fruit Group: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice

Milk Group: 1 cup (8 ounces) milk or yogurt

Meat Group: 2-3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2-3 ounces cheese

Fats, Sweets, and Alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; 1/2 cup ice cream.

What to do when eating combined foods:

Many dishes are made up of several types of foods. Therefore,

This is just an example. If you have diabetes, consult a registered dietitian to help you make your own meal plan. Your meal plan will be based on many factors, including your weight goal, height, age, and physical activity. The following Sample Meal Plan includes 3 meals and 2 snacks, with suggested servings.

Sample meal plan for a day

Meal

Food Pyramid Group Servings

Suggested Menu

Breakfast

Fruit

1

Fresh orange, 1 medium

 

Grains/Beans/Starchy Veg.

2

Baked plantain, 1 medium

 

Milk

1

Milk, 1% low fat, 1 cup

 

Fat

1

Oil, 1 teaspoon

Lunch

Meat

1

Two Cheese Pizza

 

Grains/Beans/Starchy Veg.

2

2 slices (see recipe)

 

Fat

1

 

 

Fruit

1

Melon, 1 cup/cubes

 

Vegetable

1

Mixed green salad

Afternoon Snack

Fruit

1

Apple, 1 medium

 

Meat

1

Peanut butter, 2 tablespoons

 

Grains/Beans/Starchy Veg.

1

Whole wheat crackers, 5

Dinner

Grains/Beans/Starchy Veg.

1

Rice with Chicken Spanish Style

 

Meat

1

1 cup (see recipe)

 

Vegetable

1

 

 

Fat

1

 

 

Fruit

1

Pineapple rings, 1/2 cup

 

Vegetable

1

Spinach, 1 cup raw

 

Fat

1

Vinaigrette, 1 tablespoon

Evening Snack

Milk

1

Yogurt, low fat, 1 cup

 

Grains/Beans/Starchy Veg.

1

Bread sticks, 2

CLICK HERE TO SEE THE PLATE METHOD

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