Eating
Healthy and Staying Fit to Control and Manage Diabetes
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 20.8 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:
- Begin with a healthy eating plan. Healthy
eating means eating more grains, fruits, and vegetables,
and less meat, sweets, and fats every day. "Let the Food be the Medicine and Medicine be the Food" (Hippocrates).
- Be physically active every day to help
prevent weight gain and improve blood sugar control.
- Check the sugar in your blood and take
your medication every day if needed.
How
to create a healthy meal plan:
To create a healthy meal plan you should do 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 because it takes
time to accomplish lasting 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 5 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 about the right serving sizes for
you.
- Learn how to read food labels.
- Limit use of alcohol.
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.
- Grains,
Beans, and Starchy Vegetables: (good source of B vitamins
and fiber) 6 or more servings/day
- Fruits:
(contain vitamins C, A, potassium, folate, and fiber) 3-4
servings/day
- Vegetables:
(provide vitamins A, C, folate, and fiber) 3-5 servings/day
- Milk:
(source of calcium, protein, vitamins A and D) 2-3
servings/day
- Meats
and Others: (good source of iron, zinc, B vitamins,
and protein) 2-3 servings/day
- Fats,
Sweets, and Alcohol: The 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.
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.
Keep
in mind
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.
What
is a serving size in the Food Pyramid?
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; 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,
they do not fit in one specific group. The meal planner includes
7 recipes that will help you to measure using foods from the Diabetes Food Pyramid.
Spanish Omelet
1 Grains/Beans/Starchy Vegetables, 1 Meat, 1/2 Fat
Beef or Turkey Stew
1 Grains/Beans/Starchy Vegetables, 1 Vegetable, 1 Meat, 1 Fat
Caribbean Red Snapper
1 Meat, 1 1/2 Fat
Two Cheese Pizza
2 Grains/Beans/Starchy Vegetables, 1 Meat, 1 1/2 Fat
Eggplant Lasagna
1 Vegetable, 1 Meat, 1 Fat
Rice with Chicken, Spanish Style
1 1/2 Grains/Beans/Starchy Vegetables, 1 Vegetable, 1 Meat, 1 Fat
Seafood Stew
2 Meat, 1/2 Fat
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 |
1 Fruit |
Fresh orange, 1 medium |
2 Grains/Beans/Starchy Veg. |
Baked plantain, 1 medium |
1 Milk |
Milk, 1% low fat, 1 cup |
1 Fat |
Oil, 1 teaspoon |
Lunch |
1 Meat |
Two Cheese Pizza |
2 Grains/Beans/Starchy Veg. |
2 slices (see recipe) |
1 Fat |
|
1 Fruit |
Melon, 1 cup/cubes |
1 Vegetable |
Mixed green salad |
Afternoon Snack |
1 Fruit |
Apple, 1 medium |
1 Meat |
Peanut butter, 2 tablespoons |
1 Grains/Beans/Starchy Veg. |
Whole wheat crackers, 5 |
Dinner |
1 Grains/Beans/Starchy Veg. |
Rice with Chicken Spanish Style |
1 Meat |
1 cup (see recipe) |
1 Vegetable |
|
1 Fat |
|
1 Fruit |
Pineapple rings, 1/2 cup |
1 Vegetable |
Spinach, 1 cup raw |
1 Fat |
Vinaigrette, 1 tablespoon |
Evening Snack |
1 Milk |
Yogurt, low fat, 1 cup |
1 Grains/Beans/Starchy Veg. |
Bread sticks, 2 |
|