Healthy Eating for Diabetics: An Overview
For people with diabetes, a lifestyle that helps control and manage the disease, which includes healthy eating, is vital to minimizing possible complications that can occur as a result.
Healthy eating for diabetics begins with a balanced diet. This means eating more grains, fruits, and vegetables and eating less meat, sweets, and fats.
Creating a Healthy Meal Plan
As a diabetic, a healthy eating plan does not need to be difficult. Tips include the following:
* Eat a variety of foods, as recommended in the Diabetes Food Pyramid, to get a balanced intake of the nutrients your body needs — carbohydrates, proteins, fats, vitamins, and minerals.
* Make changes gradually. It takes time to achieve long-term goals.
* Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
* Eat more fiber by eating at least five servings of fruits and vegetables every day.
* Eat fewer foods that are high in sugar, like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
* Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.
* Eat smaller portions and never skip meals.
* Learn how to determine the right serving sizes for you.
* Learn how to read food labels.
* Limit use of alcohol.
Understanding the Diabetes Food Pyramid
The Diabetes Food Pyramid is a general guide of what and how much to eat each day as part of healthy eating for diabetics. 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 as follows:
* Grains, beans, and starchy vegetables: These are good sources of B vitamins and fiber — 6 or more servings a day.
* Fruits: These contain vitamins C and A, potassium, folate, and fiber — 3 to 4 servings a day.
* Vegetables: These provide vitamins A and C, folate, and fiber — 3 to 5 servings a day.
* Milk: This is a source of calcium, protein, and vitamins A and D — 2 to 3 servings a day.
* Meats and meat substitutes: These are good sources of iron, zinc, B vitamins, and protein — 2 to 3 servings a day.
* Fats, sweets, and alcohol: These foods at the tip of the pyramid should be eaten in small amounts. Fats and oils should be limited because they are high in calories. Sweets are high in sugar and should only be eaten once in a while.
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, four servings of fruit might be divided between three meals and one snack.
Understanding Serving Sizes
Each of the following represents one serving from each of the food groups in the Diabetes Food Pyramid:
* Grains, beans, and starchy vegetables: 1 slice of bread; ½ small bagel, English muffin, or bun; ½ cup cooked cereal, pasta, or rice; ¾ cup ready-to-eat cereal; ½ cup cooked dried beans, corn, or peas
* Vegetables: 1 cup raw vegetables; ½ cup vegetable juice
* Fruits: 1 medium-size fresh fruit; ½ cup canned fruit; ½ cup fruit juice
* Milk: 1 cup (8 ounces) milk or yogurt
* Meats and meat substitutes: 2 to 3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2 to 3 ounces cheese
* Fats, sweets, and alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; ½ cup ice cream
Healthy Eating for Diabetics: A Sample Menu Plan
If you have diabetes, consult a registered dietitian to help you design a healthy meal plan. Your eating plan will be based on many factors, including your:
* Weight goal
* Height
* Age
* Physical activity.
Diabetics and Healthy Eating: Final Thoughts
To help control your diabetes, you should:
* Follow a healthy lifestyle
* Eat nutritious foods
* Keep physically active.
In addition, be an active member of your diabetes care team, which includes:
* You
* Your doctor
* Your dietitian
* Other healthcare providers.
This meal planner gives you only general information. Consult your diabetes care team to come up with a meal plan that is right for you.
