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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 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 Omlet
1 Grains/Beans/Starchy Vegetables, 1 Meat, ½ Fat
Beef or Turkey Stew
1 Grains/Beans/Starchy Vegetables, 1 Vegetable, 1 Meat, 1 Fat
Caribbean Red Snapper
1 Meat, 1 ½ Fat
Two Cheese Pizza
2 Grains/Beans/Starchy Vegetables, 1 Meat, 1 ½ Fat
Eggplant Lasagna
1 Vegetable, 1 Meat, 1 Fat
Rice with Chicken, Spanish Style
1 ½ Grains/Beans/Starchy Vegetables, 1 Vegetable, 1 Meat, 1 Fat
Seafood Stew
2 Meat, ½ 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.
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Sample Meal Plan For A Day
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Meal
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Food Pyramid Group Servings
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Suggested Menu
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Breakfast
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1 Fruit
2 Grains/Beans/Starchy Veg.
1 Milk
1 Fat
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Fresh orange, 1 medium
Baked plantain, 1 medium
Milk, 1% low fat, 1 cup
Oil, 1 teaspoon
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Lunch
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1 Meat
2 Grains/Beans/Starchy Veg.
1 Fat
1 Fruit
1 Vegetable
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Two Cheese Pizza
2 slices (see recipe)
Melon, 1 cup/cubes
Mixed green salad
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Afternoon Snack
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1 Fruit
2 Meat
1 Grains/Beans Starchy Veg.
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Apple, 1 medium
Peanut butter, 2 tablespoons
Whole wheat crackers, 5
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Dinner
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1 Grains/Beans/Starchy Veg.
1 Meat
1 Vegetable
1 Fat
1 Fruit
1 Vegetable
1 Fat
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Rice with Chicken Spanish Style
1 cup (see recipe)
Pineapple rings, 1/2 cup
Spinach, 1 cup raw
Vinaigrette, 1 tablespoon
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Evening Snack
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1 Milk
1 Grains/Beans Starchy Veg.
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Yogurt, low fat, 1 cup
Bread sticks, 2
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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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