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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.
Grains, Beans, and Starchy Vegetables
(6 or more servings)
- Choose whole-grain foods such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgar. They're nutritious and high in fiber.
- Choose beans as a good source of fiber.
- Use whole-wheat or other whole-grain flours in cooking and baking.
- Eat more low-fat beads such as bagels, tortillas, English muffins, and pita bread.
- For snacks, try pretzels or low-fat crackers.
A serving can be:
- 1 slice bread
- 1/2 small bagel, English muffin, or pita bread
- 1/2 hamburger or hot dog bun
- 1 6-inch tortilla
- 4 to 6 crackers
- 1/2 cup cooked cereal, pasta, or bulgur
- 1/3 cup cooked rice
- 3/4 cup dry cereal
- 1/2 cup cooked beans, lentils, peas, or corn
- 1 small potato
- 1 cup winter squash
- 1/2 cup sweet potato or yam
Fruits
(2-4 servings)
- Choose whole fruits more often than juices. They have more fiber.
- Choose fruits and fruit juices without added sweeteners or syrups.
- Choose citrus fruit such as oranges, grapefruit, or tangerines.
A serving can be:
- 1 small fresh fruit
- 1/2 cup canned fruit
- 1/4 cup dried fruit
- 1/2 cup fruit juice
Vegetables
(3-5 servings)
- Choose fresh or frozen vegetables without added sauces, fats, or salt.
- Choose more dark green and deep yellow vegetables, such as spinach,
broccoli, romaine, carrots, chillies, and pepers.
A serving can be:
- 1 cup raw vegetables
- 1/2 cup cooked vegetables
- 1/2 cup tomato or vegetable juice
Milk
(2-3 servings)
- Choose low-fat or nonfat milk or yogurt.
- Yogurt has natural sugar in it. It can also have added sugar or artificial sweeteners. Yogurt with artificial sweeteners has fewer calories than yogurt with added sugar.
A serving can be:
Meat and Others
(2-3 servings)
- Choose fish and poultry more often. Remove the skin from chicken and turkey
- Select lean cuts of beef, veal, pork or wild game.
- Trim all visable fat from meat.
- Bake, roast, broil, grill, or boil instead of frying or adding fat.
A serving can be:
- 2 to 3 oz. cooked lean meat, poultry, or fish
- 1/2 to 3/4 cup tuna or cottage cheese
- 2 to 3 oz. cheese
- 1 egg*
- 2 Tbsp. peanut butter*
- 4 oz. tofu*
* equivalent to 1 oz. of meat
Fats, Sweets, and Alcohol
FATS
- Eat less fat.
- Eat less saturated fat. It is found in meat and animal products such as hamburger, cheese, bacon, and butter.
- Saturated fat is usually solid at room temperature.
A serving can be:
- 1/8 avocado
- 1 Tbsp. cream cheese or salad dressing
- 1 tsp. butter, margarine, oil, or mayonnaise
- 10 peanuts
SWEETS
- Choose sweets less often because they are high in fat and sugar.
- When you do eat sweets, make them part of your healthy diet. Don't eat them as extras.
A serving can be:
- 1/2 cup ice cream
- 1 small cupcake or muffin
- 2 small cookies
ALCOHOL
- If you choose to drink alcohol, limit the amount and have it with a meal. Check with your health professional about a safe amount for you.
Suggestions made by Nutter’s Bulk & Natural Foods, and the contents of this article,
are recommendations only and should not be considered a substitute for professional
medical advice, nor a replacement for prescriptions. Always seek medical advice for any
health concerns from a qualified medical health care professional before using any
recommendations contained in Nutter's articles.
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