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January 13, 2011
Meal Planning for Diabetes
When you have diabetes, it is important to keep your blood glucose in a healthy range to prevent or reduce health complications such as heart disease, stroke, and vision and kidney problems. There is no standard “diabetes diet”, but there are guidelines that can help you to choose the best foods help to keep you healthy.
To put together an eating plan that meets your specific needs, the “gold standard” is to meet for several visits with a registered dietitian, particularly one that is specially trained as a Certified Diabetes Educator.
The following general advice can help you to get started on shopping for and eating foods to keep your diabetes in good control.
The following foods all have a place in a well-rounded diabetes diet:
* 6-8 servings of starchy foods such as whole grain breads, cereals, pasta, and brown rice, and starchy vegetables such as garbanzo, pinto and black beans, corn, and peas. Choose beans several times a week.
* 3-4 non-starchy vegetable servings a day such as spinach, carrots, broccoli or green beans.
* 2-3 whole fruit servings a day. Whole fruit has more fiber and nutrition than fruit juice.
* 4-6 ounces of fish, poultry, lean cuts of meat, low fat cheese and soy foods such as tofu and tempeh. Choose fish several times a week. (Because of its low carbohydrate content, hard cheeses such as cheddar are grouped with the protein foods for a diabetic eating plan.)
* 2 servings of low fat milk and yogurt
* 3-4 teaspoons of healthful liquid oils
These meal strategies are recommended for people with diabetes:
* Eat meals and snacks at regularly planned times. Don’t skip a meal and then overeat at the next meal or snack.
* Select predominantly whole foods that are low in fat and sodium and high in fiber.
* Choose portion sizes that help you to reach or maintain a healthy weight.
Try using a 9-inch plate instead of over-sized modern dishware. This small change can really help keep portions in control without having to weigh and measure foods. Using the “plate” method for meal planning means that one-half of your plate should be covered with non-starchy vegetables, one-quarter with a serving of starchy vegetables or whole grains, and one-quarter with a small portion of lean protein such as poultry, fish, or beans.
For some people with diabetes, watching portions, replacing processed and packaged foods with whole foods, and getting more physical activity is enough to lose a little weight and keep their blood glucose levels in line.
Great resources for more information:
American Diabetes Association www.diabetes.org
National Institute of Diabetes and Digestive and Kidney Diseases www2.niddk.nih.gov
National Diabetes Education Program http://ndep.nih.gov
Posted by Lisa at January 13, 2011 5:43 AM
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