Choosing a healthful diet is important for everyone but even more so for if you have diabetes. Diabetes can be managed with the help of a diabetes educator and dietitian to plan meals, daily exercise and proper use of medications. The actual amount of food you need depends on your age, sex, body size and activity level, but the general guidelines apply to everyone.
Eating and Diabetes
The amount and type of foods you eat are important to help maintain healthy blood glucose levels. The amount of protein, fat and carbohydrates should be balanced and consumed throughout the day at regular intervals if possible. This is especially important for type 1 diabetics using insulin, although the use of insulin pumps or multiple daily insulin injections provides a little more freedom.
Exchange List Overview
The diabetes exchange system places foods in three main groups based on the amount of protein, carbohydrate and fat the food contains: meats and meat alternatives, starches and fats. Each serving of a food has about the same amount of each of the three nutrients and calories as the other foods on the same list.
Planning Healthy Meals
You should consume a variety of foods to provide the needed amounts of macronutrients, micronutrients, fiber and water. Healthy adults should consume at least two to three servings of nonstarchy vegetables; two servings of fruits; six servings of grains, beans, and starchy vegetables; two servings of low-fat or fat-free milk; about 6 oz. of meat or meat substitutes; and a small amount of fat and sugar. Some individuals can eat more based on needs. Consult a registered dietitian or diabetes specialist about your specific needs.
Breakfast Meal Plan
To fit in the recommended daily foods, breakfast may include one dairy, two starches, and one or two fats, depending on the number of calories you need daily. Dairy can include 8 oz. of skim milk or 6 oz. of yogurt, either plain or artificially sweetened. Examples of starch servings would be 1/2 cup of bran or shredded wheat cereal, cooked oatmeal or grits; a 1-oz. bagel; two slices of reduced calorie bread or one slice of whole-grain or raisin bread; or half of an English muffin. 1-1/2 tsp. of nut butter or 1 tsp. of margarine may be spread on your bread, or you may choose to add 2 tbsp. of half and half to coffee. An egg may be added if additional protein is needed.
Lunch Meal Plan
An example of a healthy lunch plan would include 2 oz. of meat or meat substitute, one or two nonstarchy vegetables and two starches. Meat or meat substitute choices include any combination of the following: tuna, low- or no-fat cheese, lean beef, skinless poultry, shellfish, salmon or processed sandwich meat with 3 g of fat or less per ounce. Starches may include two servings of any starches listed as breakfast options. If you choose plant proteins, such as 1/2 cup of beans, instead of meat, they count as both a starch and a meat serving. Nonstarch vegetables include 1/2 cup of cooked or 1 cup of raw spinach, green beans or summer squash.
Dinner Meal Plan
An evening meal may include 2 to 3 oz. of meat or meat substitute, one fruit, two nonstarch vegetable and two grain or starchy vegetable servings. Stick with baked, grilled or broiled lean meats, such as fish, chicken, lean ham or pork tenderloin or beef tenderloin or ground round. Try whole grains, such as 1/3 cup of cooked quinoa, brown rice or whole-grain pasta, for your starch. You can eat 1/2 cup of sweet or white potato or 1 cup of pumpkin or winter squash as a starch choice. Include two nonstarch vegetable servings, which would include 1 cup of raw or 1/2 cup of cooked broccoli, greens, carrots, Brussels sprouts or asparagus. Fat servings may be added based on your calorie needs.
Snacks
Snacks throughout the day are important for diabetics to help regulate blood glucose levels. Plan two to three snacks that include protein and a carbohydrate. Examples include wheat crackers and 1 oz. of string cheese or peanut butter, half a ham or turkey sandwich or hummus with celery sticks.
References
- American Diabetes Association: Planning Meals
- American Dietetic Association: Diabetes and Diet
- American Dietetic Association: Food Nutrient Data for Choose Your Foods--Exchange List for Diabetes
- "Choose Your Foods: Exchange Lists for Diabetes"; American Dietetic Association, American Diabetes Association; 2008
