Individuals learning to either control or prevent diabetes through proper nutrition and dietary habits can benefit from using a good diabetic diet as an example. Eventually one will become comfortable controlling diabetes with diet and will learn the best diet for a diabetic with their needs. Until then, creating one’s own menus and meal plans can be overwhelming.
Eating To Maintain a Healthy Diet for a Diabetic
When a doctor diagnoses you with diabetes, the doctor will often provide you with a specific, calorie-restricted example of a diabetic diet to follow. The doctor may also recommend that the patient consult with a registered dietician, diabetes educator, or nutritionist. These professionals can help setup daily diet for diabetes in that patient, give the patient diet guidelines for diabetics, and personalize diet tips for diabetics in that particular situation.
If your healthcare provider does not provide you with a specific diet for a diabetic patient with your needs, or if you simply want to change your eating habits to reduce the risk of developing diabetes, you may want to put together your own diabetes diet and exercise plan so that you can get into a routine. Fortunately, for people in your situation, there is a great deal of information available on how to control diabetes with diet and how to formulate a good diet for diabetics.
What follows is basic information that will assist you in developing a basic but viable diet of a diabetic with your needs. A general rule of thumb is that the best diabetic diet is high in fiber, low in sugar, and follows the Diabetes Food Pyramid developed by the American Diabetes Association. You can find further examples of American Association Diabetes diabetic diet plans on their website.
Creating a Healthy Diet for Diabetes
Proper diabetes diet and nutrition plans generally include three meals and two snacks each day. By examining the serving allocations recommended by the Diabetic Food Pyramid, one can easily develop a proper Type II diabetes diet.
Grains & Starches
• Recommendation: 6-11 servings per day in diets for diabetes Type 2.
• Plan 2-3 servings for each meal, and allow one serving for each snack.
• Note: Potatoes, peas, corn, winter squash, and other starchy vegetables as well as legumes fit this category.
• Those considering a diabetic diet to lose weight must examine this group closely.
Vegetables (Non-starchy)
• Recommendation: Include a minimum of 3-5 servings per day in a diet for diabetic person.
• Eat two or more servings of vegetables with at least two meals each day.
• Note: It is perfectly acceptable to include more than five servings of non-starchy vegetables in a diet for diabetes patient.
Fruit
• Recommendation: 2-4 servings each day in a best diet for diabetes patients.
• Try to spread four servings over two daily meals and two snacks.
• Note: Contrary to popular belief, fruit are not a “free food†as part of a diet for diabetes Type 2. Do not exceed the recommended quantities.
Dairy
• Recommendation: 2-3 servings daily in a diabetes Type 2 diet.
• Enjoy one serving of reduced fat dairy products, such as yogurt and milk, with 2-3 meals or snacks each day.
• Note: Make a point to choose low fat and fat-free dairy options.
Meats or Meat Substitutes
• Recommendation: 4-6 ounces daily, divided among meals.
• Consume up to three ounces of meat at two meals every day.
• Note: Be sure to select only the leanest cuts of meat. Note that cheese falls under this category when planning meals for a diabetic diet.
Oils, Fats, Sweets
• Recommendation: Consume only in limited quantities.
• Save oils, fats, and sweets for special occasions and always enjoy in moderation.
• Note: When selecting oils for cooking, be sure to select heart-healthy varieties and avoid adding trans fats to your food.
Serving Sizes
In addition to focusing on how your food consumption is allocated among the different levels of the Diabetes Food Pyramid, it’s also important to follow recommendations for serving sizes. Each item on the following lists represents one serving:
Grains and Starch Servings
• 1 slice of bread
• ¼ of a bagel (1 ounce)
• ½ an English muffin
• 1/2 of a pita bread
• one tortilla (6 inches)
• ¾ cup dry cereal
• ½ cup cooked cereal
• ½ cup starch vegetable (beans, sweet potatoes, potatoes, corn, peas)
• 1 cup winter squash (acorn, butternut, etc.)
• 1/3 cup of cooked rice
• 1/3 cup of cooked pasta
Vegetable Servings
• 1 cup of any raw vegetable (non-starchy)
• 1/2 cup of any cooked vegetable (non-starchy)
Dairy Servings
• 1 cup yogurt
• 1 cup fat free, skim, or low fat milk
Meat & Meat Substitute Servings
• a three ounce serving of lean meat is approximately the same size as a deck of playing cards
• 1 egg
• 1 tablespoon of peanut butter
• 1/4 cup of cottage cheese
• 1/2 cup tofu
Oils, Fats, Sweets
• 1/2 cup of ice cream
• 1 cupcake
• 2 small cookies
Following the Diets for Diabetes 2 Plan
By adapting eating habits to follow the principles of the Diabetic Food Pyramid, one will be on their way to improved health. Following a diet for people with diabetes can help you control your diabetes or provide the preventive measures needed so that you never have to.
