The Food Guide Pyramid
In general, a well-rounded diabetes meal plan looks very much like the USDA's Food Guide Pyramid. In fact, the Diabetes Food Pyramid, designed by the American Diabetes Association, differs only slightly from the recommendations for all Americans.
The USDA guidelines suggest that for a healthy diet:
• Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• Include lean meats, poultry, fish, beans, eggs, and nuts.
• Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars.
Similarly, the Diabetes Food Pyramid suggests getting the bulk of your calories from fruits, vegetables, whole grains, and low-fat dairy products.
Determining Portions
The larger your servings, the greater their affect on your blood sugar. That's why it's important to stick to proper portion sizes - especially if you're counting carbohydrates to control your blood glucose. Use measuring cups or a food scale to make sure you're not eating more than necessary.
The American Diabetes Association also recommends that you "Rate Your Plate," making sure 1/4 is devoted to starchy foods, 1/4 to lean protein, and 1/2 to colorful, delicious vegetables. It's a quick, visual way to assure that you're eating in balance.
