Diabetic Diet: Food Pyramid
Diabetic Diet Food Pyramid
If you have diabetes, base your diet on the following Food Pyramid guidelines.
Eat a variety of food to get the vitamins and minerals you need. Eat more from the groups at the bottom of the pyramid, and less from the groups at the top.
See also: How Many Calories Should I Eat Each Day?
FOOD PYRAMID INFORMATION and GUIDELINES
Starches are bread, grains, cereal, pasta, or starchy vegetables like corn and potatoes. They give your body energy, vitamins, minerals, and fiber. Whole grain starches are healthier because they have more vitamins, minerals, and fiber.
Eat some starches at each meal. People might tell you not to eat starches, but that is not correct. Eating starches is healthy for everyone, including people with diabetes.
Examples of starches include:
How Much is a Serving of Starches?
of 1 Serving of Starches
of 2 Servings of Starches
of 3 Servings of Starches
What are Healthy Ways to Eat Starches?
Buy whole grain breads and cereals.
Eat fewer fried and high-fat starches such as regular tortilla chips and potato chips, french fries, pastries, or biscuits. Try pretzels, fat-free popcorn, baked tortilla or potato chips, baked potatoes, or low-fat muffins.
Use low-fat or fat-free yogurt or fat-free sour cream instead of regular sour cream on a baked potato.
Use mustard instead of mayonnaise on a sandwich.
Use the low-fat or fat-free substitutes such as low-fat mayonnaise or light margarine on bread, rolls, or toast.
Eat cereal with fat-free (skim) or low-fat (1%) milk.
Vegetables give you vitamins, minerals, and fiber, with very few calories.
Examples of vegetables include
How Much is a Serving of Vegetables?
of 1 Serving of Vegetables
of 2 Servings of Vegetables
of 3 Servings of Vegetables
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.
What are Healthy Ways to Eat Vegetables?
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 gives you energy, vitamins, minerals, and fiber.
Examples of fruit include:
How Much is a Serving of Fruit?
of 1 Serving of Fruit
of 2 Servings of Fruit
If you have more than one serving at a meal, you can choose different types of fruit or have two servings of one fruit.
What are Healthy Ways to Eat Fruit?
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.
Drink fruit juice in small amounts.
Save high-sugar and high-fat fruit desserts such as peach cobbler or cherry pie for special occasions.
Milk and Yogurt
Milk and yogurt give you energy, protein, fat, calcium, vitamin A, and other vitamins and minerals.
How Much is a Serving of Milk and Yogurt?
of 1 Serving of Milk
What are Healthy Ways to Have Milk and Yogurt?
Drink fat-free (skim or nonfat) or low-fat (1%) 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.
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