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Live the healthier way
Designed
by the American Diabetes Association and the
American Dietetic Association, the
Diabetic Food Pyramid divides food into six groups. The largest group at the
bottom of the pyramid are grains, beans, and starchy vegetables. This means
that you should eat more servings of grains, beans, and starchy vegetables than
of any of the other foods. The smallest group -- fats, sweets, and alcohol --
is at the top of the pyramid. This mean that you should eat very few servings from
these food groups.
Different
from the USDA Food Guide Pyramid,
diabetic food pyramid guide you with group of foods based on their carbohydrate
and protein content because these foods affect blood glucose
levels, which is the main concern to people with diabetes. You may
see differences like potatoes and other starchy vegetables in the grains,
beans and starchy vegetables group instead of the vegetables group, cheese is in
the meat group instead of the milk group.
Grains and Starches
Located at the base of the pyramid, these are foods contain mostly
carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made
of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn,
and peas also belong to this group, along with dry beans such as black eyed peas
and pinto beans. Starchy vegetables and beans are in this group
because they have about as much carbohydrate in one serving as a slice of
bread. As for beans and starches, they are group
together because they affect blood glucose in the same way. The recommended serving
is 6 - 11
servings per day.
Vegetables
Vegetables are full of vitamins, minerals, fiber, and
naturally all of them are low in fat. You should select to
eat more dark green and deep yellow
vegetables, such as kale, broccoli, spinach,
romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or
frozen vegetables rather than canned vegetables because they have less sauces,
fats and salt added. The recommended serving is 3 - 5
servings per day.
Fruits
Fruits are fabulous because they provide important vitamins, minerals,
and fiber. Fruits also contain carbohydrates. Most dietitians recommend
consuming whole fruits rather than juices because of the fiber contained. Avoid
fruits and fruit juices that contain sweeteners or syrups added. This group
includes blackberries, grapefruit and tangerines, cantaloupe, strawberries,
oranges, apples, bananas, peaches, pears, and apricots. The recommended serving
is 2 - 4
servings per day.
Milk
Milk products contain a lot of protein and calcium as well as many other
vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk
products for the great taste and nutrition without the saturated fat.
The recommended serving is 2 - 3
servings per day.
Meat and Meat Substitutes
Includes in these group are beef, chicken, turkey, fish, eggs, tofu,
dried beans, cheese, cottage cheese and peanut butter. Meat and meat
substitutes are great sources of protein and many vitamins and minerals.
Nutritionists usually recommend fish and poultry over red meat, because it's
less fatty. Keep your portion sizes small and trim away all the visible fat off
meat. Baking, roasting or grilling is preferable to frying.
The recommended serving is 2 - 3
servings per day.
Sweets, Fats and Alcohol
Sitting at the very top of the pyramid simply means that your body
should have smaller amounts of them. Your body needs fat for some things, but
it's smart to avoid eating too much of it. And although sugary foods like candy
and cookies are simple carbohydrates that can give you quick energy, they are
usually loaded with calories and don't offer much in the way of nutrients. In
the right amount, though, fats, alcohol and sweets can spike up the flavor in
meals and snacks. It is recommended that you use
them sparingly. In other words, eat only a little bit and don't eat them very
often.
Follow the Diabetic Food Pyramid Guide, you'll be
sure to leads a healthy lifestyle.
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