Diabetes Food Pyramid

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Diabetes Food Pyramid
Last updated/reviewed: January 18, 2009
Written by/reviewed by: Arthur Schoenstadt, MD
EMedTV.com

For people with diabetes, a special food pyramid is used to describe what and how much to eat each day. Consisting of six food groups, this pyramid is no substitute for a diet created by a dietician or doctor. The number of servings needed every day is not the same for everyone, so this food pyramid offers a range of servings.

What Is the Diabetes Food Pyramid?
The Diabetes Food Pyramid is a general guide of what and how much to eat each day as part of your diabetic diet. It is similar to the Food Pyramid you see on many food packages. The Diabetes Food Pyramid is divided into six groups. You should eat more foods from the largest group at the base of the pyramid and less from the smaller groups at the top of the pyramid.

The number of servings needed every day is not the same for everyone, so for a diabetic diet, a range of servings is given to ensure you get the foods you need for good health.

The food groups and suggested servings per day as part of the Diabetes Food Pyramid include:


* Grains, beans, and starchy vegetables: These foods at the base of the pyramid are a good source of B vitamins and fiber -- 6 or more servings/day.

* Fruits: These contain vitamins C and A, potassium, folate, and fiber -- 3 to 4 servings/day.

* Vegetables: These provide vitamins A and C, folate, and fiber -- 3 to 5 servings/day.

* Milk: This is a great source of calcium, protein, and vitamins A and D -- 2 to 3 servings/day.

* Meats and meat substitutes: These are a good source of iron, zinc, B vitamins, and protein -- 2 to 3 servings/day.

* Fats, sweets, and alcohol: These foods at the tip of the pyramid should be eaten in small amounts. Fats and oils should be limited because they are high in calories. Sweets are high in sugar and should only be eaten once in a while.

Grains, Beans, and Starchy Vegetables
Suggestions for this level of the Diabetes Food Pyramid include:


* Choose whole-grain foods, such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgur. They're nutritious and high in fiber.
* Choose beans as a good source of fiber.
* Use whole-wheat flour or other whole-grain flours in cooking and baking.
* Eat more low-fat breads such as bagels, tortillas, English muffins, and pita bread.
* For snacks, try pretzels or low-fat crackers.


A serving of grains, beans, or starchy vegetables can be:

* 1 slice bread
* 1/2 hamburger or hot dog bun
* 1 six-inch tortilla
* 4 to 6 crackers
* 1/2 cup cooked cereal, pasta, or bulgur
* 1/3 cup cooked rice
* 3/4 cup dry cereal
* 1/2 cup cooked beans, lentils, peas, or corn
* 1 small potato
* 1 cup winter squash
* 1/2 cup sweet potato or yam
* 1/2 small bagel, English muffin, or pita bread.


Vegetables
Suggestions for this level of the Diabetes Food Pyramid include:

* Choose fresh or frozen vegetables without added sauces, fats, or salt.
* Choose more dark green and deep yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers.


A serving can be:

* 1 cup raw vegetables
* 1/2 cup cooked vegetables
* 1/2 cup tomato or vegetable juice.

Fruits
Suggestions for this level of the Diabetes Food Pyramid include:

* Choose whole fruits more often than juices. They have more fiber.
* Choose fruits and fruit juices without added sweeteners or syrups.
* Choose citrus fruit such as oranges, grapefruit, or tangerines.


A serving can be:

* 1 small fresh fruit
* 1/2 cup canned fruit
* 1/4 cup dried fruit
* 1/2 cup fruit juice.


Milk
Suggestions for this level of the Diabetes Food Pyramid include:

* Choose low-fat or nonfat milk or yogurt.
* Yogurt has natural sugar in it. It can also have added sugar or artificial sweeteners. Yogurt with artificial sweeteners has fewer calories than yogurt with added sugar.


A serving can be:
* 1 cup milk
* 1 cup yogurt.


Meat and Meat Substitutes
Suggestions for this level of the Diabetes Food Pyramid include:

* Choose fish and poultry more often. Remove the skin from chicken and turkey.
* Select lean cuts of beef, veal, pork, or wild game.
* Trim all visible fat from meat.
* Bake, roast, broil, grill, or boil instead of frying or adding fat.


A serving can be:

* 2 to 3 ounces cooked lean meat, poultry, or fish
* 1/2 to 3/4 cup tuna or cottage cheese
* 2 to 3 ounces cheese
* 1 egg*
* 2 Tbsp. peanut butter*
* 4 ounces tofu - equivalent to 1 ounce of meat

Fats, Sweets, and Alcohol
People with diabetes need to limit their consumption of foods at this level of the Diabetes Food Pyramid.

Fats
It's important for people with diabetes to limit the fat in their diet. People with diabetes should:

* Eat less fat in general.
* Eat less saturated fat. It is found in meat and animal products, such as hamburger, cheese, bacon, and butter.


Saturated fat is usually solid at room temperature.

A serving can be:

* 1/8 avocado
* 1 Tbsp. cream cheese or salad dressing
* 1 tsp. butter, margarine, oil, or mayonnaise
* 10 peanuts.


Sweets
People with diabetes need to limit the amount of sweets in their diet. Here are some suggestions for dealing with sweets:

* Choose sweets less often because they are high in fat and sugar.
* When you do eat sweets, make them part of your healthy diet. Don't eat them as extras.


A serving can be:

* 1/2 cup ice cream
* 1 small cupcake or muffin
* 2 small cookies.


Alcohol
If you choose to drink alcohol, limit the amount, and have it with a meal. Check with your healthcare professional about a safe amount for you.

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