Diabetes and Healthy Food Choices from P&H

Diabetes & Healthy Food Choices Diabetes and blood glucose Most of the foods you eat and drink are turned into blood glucose (sugar). When you have diabetes, your body doesn’t control your blood glucose the way it should. Your glucose often gets too high. To keep your diabetes under control, you need to keep your blood glucose in a healthy range. The keys to doing this are: • choose a healthy meal plan

My healthy blood glucose range is before meals: _____ to _____ 2 hours after meals: _____ to _____ at bedtime: _____ to _____

Healthy eating You don’t have to go on a strange diet because you have diabetes. But you do need to follow a healthy meal plan. A healthy meal plan is very much the same for people with or without diabetes. It will help you keep your blood glucose in a good range. You can create a healthy meal plan by making good choices about what you eat, how much you eat, and when you eat.

Y P O C E L P M SA H & P ©

• take your diabetes medicine(s) as prescribed • be physically active • check your blood glucose regularly

Here are some tips to help you make these choices: • Keep track of the carbohydrate foods you eat. • Cut down on fatty foods. • Know the serving sizes of the foods you eat. Work with a registered dietitian (RD) to make a meal plan that helps you keep your blood glucose in a healthy range.

Pritchett & Hull Associates, Inc. ®

• Eat regularly. (Skipping meals will make your blood glucose go too low.)

Atlanta, GA 800-241-4925 Providing Quality Health Education Materials Since 1973

Product # 347

Diabetes Food Pyramid A good meal plan, along with daily exercise, can help prevent diabetes complications and keep your blood glucose in a healthy range. Your dietitian can help you plan what foods to eat using the food pyramid as a guide. Serving sizes and the suggested number of servings for each group are listed in the table below.

NOTE: On April 19, 2005 the United States Department of Agriculture (USDA) released a new food guidance system called “My Pyramid”, available at www.mypyramid.gov or 1-888-779-7264. For people with diabetes, the American Diabetes Association still supports a meal and lifestyle plan based on individual needs to managing

* Ask your doctor if you can have alcohol in your diet.

diabetes and weight.

Y P O C E L P M SA H & P © Serving/day

Serving size

Use very little

1 tsp margarine or 1/2 cup ice cream

Milk, yogurt

2–3 servings

1 cup

• Choose skim or low-fat milk, fat-free or low-fat yogurt instead of whole milk products.

Meats (beef, fish, poultry, nuts, eggs, cheese) and meat substitutes

4–6 ounces

1 ounce of meat = 1 egg, 1/4 cup cottage cheese

• Choose fish, skinless poultry and lean cuts of red meat. Cut off all fat. Broil, grill or bake instead of frying.

Food Group Fats, sweets, alcohol*

Tips • Use low-fat toppings instead of butter, sour cream and margarine. Eat less animal fat.

• Have egg whites or substitutes instead of whole eggs. • Choose low-fat cheese.

Vegetables

3–5 servings

1 cup raw or cup cooked

1/2

• Have vegetables raw or steamed. Season with fat-free broths and use low-fat salad dressings. • Choose green, leafy vegetables often.

Fruits

2–4 servings

cup juice or canned • Have fresh fruit for desserts and snacks. fruit; 1 small fresh fruit

Grains, breads, dried beans, pasta, starchy vegetables

6-11 servings

1 slice bread; 3/4 cup dry cereal; 1/3 cup rice or pasta

1/2

• Choose healthy grains such as whole wheat bread, brown rice, bran cereals and corn. • Use low-fat sauces and toppings.

Pritchett & Hull Associates, Inc. ®

Atlanta, GA 800-241-4925 Providing Quality Health Education Materials Since 1973

Turn static files into dynamic content formats.

Create a flipbook