Vegetables Diabetic Diet
The next level of the Diabetes Food Pyramid consists of vegetables. Vegetables give you vitamins, minerals, and fiber, with very few calories.
Some examples of vegetables that may be included in your diabetic diet are:
* Lettuce
* Broccoli
* Vegetable juice
* Peppers
* Carrots
* Green beans
* Salsa
* Chilies
* Greens.
Vegetable Serving Sizes
If you have more than one serving at a meal, you can choose a few different types of vegetables or have two or three servings of one vegetable.
Vegetable Suggestions
Here are some healthy ways to eat vegetables as part of your diabetic diet:
* Eat raw and cooked vegetables with little or no fat, sauces, or dressings.
* Try low-fat or fat-free salad dressing on raw vegetables or salads.
* Steam vegetables using a small amount of water or low-fat broth.
* Mix in some chopped onion or garlic.
* Use a little vinegar or some lemon or lime juice.
* Add a small piece of lean ham or smoked turkey instead of fat to vegetables when cooking.
* Sprinkle with herbs and spices. These flavorings add almost no fat or calories.
* If you do use a small amount of fat, use canola oil, olive oil, or soft margarines (liquid or tub types) instead of fat from meat, butter, or shortening.
Fruit
Fruit is at the same level of vegetables on the Diabetes Food Pyramid. Fruit gives you energy, vitamins, minerals, and fiber.
Some examples of fruit that is good for a diabetic diet include:
* Apples
* Fruit juice
* Strawberries
* Bananas
* Raisins
* Oranges.
Fruit Serving Size
If you have more than one serving at a meal, you can choose different types of fruit or have two servings of one fruit.
Fruit Suggestions
Here are some healthy ways to eat fruit as part of your diabetic diet:
* Eat fruits raw or cooked, as juice with no sugar added, canned in their own juice, or dried.
* Buy smaller pieces of fruit.
* Eat pieces of fruit rather than drinking fruit juice. Pieces of fruit are more filling and contain fiber.
* Drink fruit juice in small amounts.
* Save high-sugar and high-fat fruit desserts, such as peach cobbler or cherry pie, for special occasions.
Including Milk and Yogurt in a Diabetic Diet
The next highest level on the Diabetes Food Pyramid is milk and yogurt. Milk and yogurt give you energy, protein, fat, calcium, vitamin A, and other vitamins and minerals.
Milk and Yogurt Serving Size
If you are pregnant or breast-feeding, have 4 to 5 servings of milk and yogurt each day as part of your diabetic diet.
Milk and Yogurt Suggestions
Here are some healthy ways to eat or drink milk and yogurt as part of your diabetic diet:
* Drink fat-free (skim or nonfat) or low-fat (1 percent) milk.
* Eat low-fat or fat-free fruit yogurt sweetened with a low-calorie sweetener.
* Use low-fat plain yogurt as a substitute for sour cream.
Meat and Meat Substitutes
The second highest level in the Diabetes Food Pyramid includes meats and meat substitutes. The meat and meat substitutes group includes:
* Meat
* Poultry
* Eggs
* Cheese
* Fish
* Tofu.
Eat small amounts of some of these foods each day.
Meat and meat substitutes help your body build tissue and muscles. They also give your body energy and vitamins and minerals.
Examples of meat and meat substitutes that can be used in a diabetic diet include:
* Chicken
* Fish
* Beef
* Eggs
* Peanut butter
* Tofu
* Cheese
* Ham
* Pork.
Meat and Meat Substitutes Serving Size
A serving of two to three ounces of meat (after cooking) is about the size of a deck of cards.
Meat and Meat Substitutes Suggestions
Here are some healthy ways to eat meat or meat substitutes as part of your diabetic diet:
* Buy cuts of beef, pork, and lamb that have only a little fat on them. Trim off extra fat.
* Eat chicken or turkey without the skin.
* Cook meat or meat substitutes in low-fat ways, such as broiling, grilling, stir-frying, roasting, steaming, or stewing.
* To add more flavor, use vinegars, lemon juice, soy or teriyaki sauce, salsa, ketchup, barbecue sauce, and herbs and spices.
* Cook eggs with a small amount of fat, or use cooking spray.
* Limit the amounts of nuts, peanut butter, and fried chicken that you eat. They are high in fat.
* Choose low-fat or fat-free cheese.
Fats, Sweets, and Alcohol in a Diabetic Diet
The tip of the Diabetes Food Pyramid includes fat, sweets, and alcohol. Limit the fats and sweets you eat. They have calories, but not much nutrition. Some contain saturated fats and cholesterol that increase your risk of heart disease. Limiting these foods will help you lose weight and keep your blood glucose and blood fats under control.
Alcohol has calories but no nutrients. If you drink alcohol on an empty stomach, it can make your blood glucose level too low. Alcohol also can raise your blood fats. If you want to drink alcohol, talk with your doctor or diabetes teacher about how it fits into your meal plan.
Examples of fats that may be part of a diabetic diet include:
* Salad dressing
* Oil
* Butter
* Margarine
* Avocado
* Olives.
Examples of sweets include:
* Regular soda
* Ice cream
* Cake
* Cookies
* Pie
* Candy.
