If you're a diabetic, you may worry more than a nondiabetic about the kinds of food you eat. You need to keep your blood glucose/sugar in your target range for good health, so that means a healthy diet high on starches and low on fats and sweets. The Diabetic Food Pyramid lets you know what foods are best for you and which you should avoid (or at least consume in small quantities).
Food Pyramid
Before making any adjustments to your diet, consult with a dietitian or doctor. Factors such as your body type and physical activity will dictate your daily nutritional and caloric intake (ranging from 1,200 to 2,400). That also will impact your serving sizes.
The Diabetic Food Pyramid provides a healthy eating model for those suffering from diabetes. You want to eat the most of the food type at the bottom of the pyramid (starches) and the least of what's at the top (fats, sweets and alcohol). Between the top and bottom are fruits and vegetables (located above starches) and milk and meat/meat substitutes (located above fruits and vegetables and under fats and sweets).
Starches, Vegetables and Fruits
Starches provide carbohydrates, fibers, minerals and vitamins, so you should eat plenty of the following: beans, bread, cereal, corn, crackers, lentils, pasta, pretzels, potatoes, rice, tortillas and yams. You want to have 6 to 11 servings per day.
Vegetables provide fiber, minerals and vitamins, and are low in carbohydrates. Have at least 3 to 5 daily servings of veggies like broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chilies, greens, green beans, lettuce, peppers, spinach, tomatoes and vegetable juice.
Fruits provide carbohydrates, fiber, minerals and vitamins. Consume 2 to 4 servings daily of any fruits like apples, bananas, berries, canned fruit without added sugar, cantaloupe, dried fruit, fruit juice, grapefruit, guava, mango, oranges, papaya, peaches, pears, raisins, strawberries and watermelon.
Meat/Meat Substitutes, Fats and Sweets
The Diabetes Food Pyramid's upper regions contain the food types you want to consume the least of. Milk provides calcium, carbohydrates, minerals, protein and vitamins, but you should limit yourself to 2 to 3 daily servings of fat-free or low-fat milk (or yogurt).
While meat and meat substitutes provide minerals, protein and vitamins, consume small amounts on a daily basis (and, if possible, cook and eat meat in low-fat ways like broiling, grilling and roasting). You should have no more than 4 to 6 oz. of items like beef, canned tuna, cheese, chicken, cottage cheese, eggs, fish, lamb, peanut butter, pork, tofu and turkey.
Consuming low amounts of fats and sweets will help you lose weight and control your blood glucose and blood fats. You do not want to consume too much of any of the following fatty food items: avocado, bacon, butter, cream cheese, margarine, mayonnaise, oil, olives or salad dressing. Sweets are tempting, but save cake, cookies, doughnuts, ice cream, pie and syrup for special occasions.
Tags: fats sweets, Food Pyramid, minerals vitamins, blood glucose, consume small