A healthy diet is a crucial component in the fight against type 2 diabetes. However, there is not one specific diet that is prescribed to treat diabetes. Instead, a low-glycemic healthy diet is needed and beneficial to individuals with and without diabetes alike. In general, a diet of fiber-rich fruits, non-starchy vegetables, lean proteins, low-fat dairy products and healthy fats in the right amounts is considered ideal. Caloric balance or eating the correct number of calories for your body is also imperative as too many calories, even if from healthy foods, will negatively impact glucose control. The plate method, an approach endorsed by The American Diabetes Association, is a simple way to achieve such a diet.
Divide Your Plate
Step 1
Fill half your plate with non-starchy vegetables. These include vegetables such as salad greens, peppers, tomatoes, cucumbers, onions, summer squash, spinach, broccoli, cauliflower, mushrooms and cabbage.
Step 2
Limit starchy foods by only filling one-quarter of your plate with these types of foods. The height should not be higher than the depth of a deck of cards. Foods that are considered starchy are vegetables such as potatoes, corn, beans, green peas, winter squash, and rice, grains, breads and cereals. When choosing non-vegetable starchy foods, always use fiber-rich, whole grains such as whole-wheat bread and brown rice.
Step 3
Fill the last quarter of your plate with healthy proteins such as fish, poultry, lean beef or pork, eggs or tofu. Use cooking methods such as baking, roasting, broiling, grilling or sauteing rather than frying. When needed, choose healthy oils such as olive oil.
Step 4
Choose nonfat or low-fat dairy products such as skim milk or yogurt as a dessert, along with a piece of whole fruit. Choosing whole fruits instead of fruit juice will provide you with more fiber and better blood glucose control.
Step 5
Control your portions by choosing a medium size 9-inch diameter plate and not piling the food higher than 3/4 inch. Eating smaller, more frequent meals is better than skipping meals and eating larger portions once or twice a day.
Tips and Warnings
- Exercise is an essential component of controlling and treating your diabetes. Consult with your health care provider concerning appropriate exercise programs for your condition.
- Always consult with your health care provider concerning treating and controlling your diabetes.
References
- American Diabetes Association Plate Method
- "Journal of the American Dietetic Association"; The Plate Method: A Visual Method of Teaching Meal Planning; KM Camelon et al; October 1998
