People with diabetes do not need to eat special food, according to MayoClinic.com. But they do need to eat a variety of foods in moderate amounts and at regular meal times. A diabetic diet plan does not need to be complicated. The Diabetes Food Pyramid is a simple meal planning tool you can use to help you figure what to eat.
Grains and Starches
The base of the food pyramid features grains and starches. Grains and starches contain mostly carbohydrates, according to the American Diabetes Association. Your body breaks down carbohydrates into sugar, making it important to control your intake and your portions of these foods to maintain good blood sugar level. Women need about six servings a day and men about nine servings a day. A serving of grain and starches includes 1 slice of bread, 1 oz. of a bagel, 1/3 cup of rice or pasta, 1/2 cup of peas or corn, 3/4 cup dry cereal and 1/2 cup cooked cereal.
Vegetables
Non-starchy vegetables are low in calories and fat. You should include a vegetable with meals and as a low-calorie snack, suggests the American Diabetes Association. You need three to five servings of vegetables a day. A vegetable serving is equal to 1 cup raw or 1/2 cup cooked. Examples of non-starchy vegetables include broccoli, spinach, cucumbers, mushrooms, eggplant, tomatoes, carrots, greens and green beans.
Fruits
Fruits are also a source of carbohydrates, but also contain vitamins, minerals and fiber. Women should have two servings of fruit a day and men three servings a day. A serving is equal to 1 small fresh fruit, 1/2 cup unsweetened canned fruit, 2 tbsp. of dried fruit and 1 cup of melon.
Milk and Dairy
Milk provides carbohydrate, protein and calcium. Choose low-fat and fat free dairy foods to limit your intake of saturated fat. Women need two servings a day and men three servings a day, according to the American Diabetes Association. A serving of milk is equal to 1 cup of milk and 1 cup of yogurt.
Meat and Meat Substitutes
The meat group includes meat, poultry, fish, eggs, cheese, nuts, nut butters, tofu, dried beans and cottage cheese. These foods provide protein, iron, vitamin E and zinc. You will need 4 to 6 oz. a day. A serving is equal to 1 oz. of meat, 1/4 cup of cottage cheese, 1 egg, 1 tbsp. of peanut butter and 1/2 cup of tofu.
