The American Diabetes Association--ADA--diet is a flexible plan that allows you to eat your favorite foods, in small portions, while you manage your blood glucose, cholesterol and blood pressure. ADA designed the diet plan to meet the special needs of diabetics, but it is a flexible system that allows the whole family to share the same foods. In fact, any person interested in healthy eating can benefit from this plan.
Basics
The ADA recommends a diet that includes a wide variety of foods---including vegetables, fruits, whole grains, lean meat, poultry, fish, beans and non-fat dairy products---to ensure you get the whole range of nutrients that your body needs. Choose fresh or frozen unprocessed foods to get the highest amount of fiber, vitamins and minerals. The ADA points out that portion control and variety are the key components of a healthy diet.
Food Pyramid
The ADA's food pyramid is different from the U.S. Department of Agriculture Food Guide Pyramid because it groups foods according to their carbohydrate values. The six sections of the ADA pyramid, in descending order, are:
Fats, sweets and alcohol
Meat and meat substitutes -- 4 to 6 oz.
Milk and dairy -- 2 to 3 servings
Fruit -- 2 to 4 servings
Vegetables -- 3 to 5 servings
Grains, beans and starchy vegetables -- 6 to 11 servings
Serving portions are the amount that you should eat for an entire day, including snacks. Your number of servings will depend on your weight goals and your nutritional needs. In general, most diabetics' needs are on the low end of the serving range, and women usually need fewer servings than men. Fats, sweets and alcohols are foods that you should eat only rarely and in small portions. For meat substitutes, one egg, 1 tbs. of peanut butter, one-fourth cup of cottage cheese or one-half cup of tofu counts as 1 oz. of meat.
Plate Method
To ensure the proper proportion of foods from each category, the ADA recommends a technique it calls the "plate method." Imagine a line down the center of your dinner plate. Then, imagine a second line that cuts one of those two sections into equal halves. This gives you three sections on your plate. Fill the largest one with non-starchy vegetables, such as spinach, beets, mushrooms or salsa. Place starchy foods, such as whole grain bread, potatoes, corn, cooked cereal, rice or low-fat crackers, in one of the small sections. Fill the remaining small section with meat, poultry, fish or meat substitutes, such as tofu, eggs or low fat cheese.
Cooking at Home
ADA dietary guidelines emphasize the reduction of saturated fats. For example, when cooking your own meals, you can reduce fat content by baking, broiling, roasting, steaming or grilling instead of frying or sauteing. When you do use a frying pan, try a non-stick model and use cooking spray instead of oil. Use lean cuts of meat and increase flavor with spices and seasonings rather than fat. You also can replace sour cream and mayonnaise with yogurt, and you can substitute apple sauce for oil or butter in some recipes. Try using stronger cheeses like feta and blue cheese in place of more bland types, such as cheddar and Colby. The extra flavor will allow you to reduce the amount of cheese you use.
At Parties
When attending a party, ADA recommends that you do a little reconnaissance and check out the whole spread before putting any food on your plate. You might find healthier alternatives at the far end of the table or at other locations around the room. If you find some high-fat or high-sugar treats irresistible, take just a small portion. You'll get the pleasure of indulging without all the calories and the guilt. Drink lots of water---before, during and after the event. It will help you feel fuller and consequently you'll eat less.
