Nutrition is an important part of treating diabetes. You will need to balance calorie intake with exercise and any medication, such as insulin. The American Diabetes Association recommends a healthy diet that includes a variety of nutrient-dense foods low in fat and sodium. Portion control and spacing your meals evenly throughout the day will also help keep glucose levels stable.
Diabetic Food Pyramid
The National Institute of Diabetes and Digestive and Kidney Diseases, NIDDK, has a diabetic food pyramid, designed specifically to help control glucose levels and decrease the risk of health problems associated with diabetes, such as heart and kidney diseases. An 1,800-calorie diet would include eight servings of starch, four vegetables servings, three fruit servings, two dairy servings, up to 6 oz. of meat and up to four servings of fat. The NIDDK recommends an 1,800-calorie diet for a large man or woman who wants to lose weight or a medium-sized man who wants to maintain his current weight.
Diabetic Exchange Diet
The exchange diet is a flexible, user-friendly diet that the American Diabetes Association developed in conjunction with the American Dietetic Association. The exchange system divided foods into six categories --- starch, protein, vegetable, fruit, milk and fat. You get a set number of exchanges from each category, based on the number of calories you need. The exchange portion is based on calories, carbs, fat, protein and fiber content. For example, a starch exchange contains 80 calories, 15 g of carbs and 3 g of protein and a vegetable serving contains 25 calories, 5 g of carbs, 2 g of protein and 3 g of fiber. On an 1,800-calorie diet, you'd eat these exchanges: 10 starch, seven protein, three vegetable, three fruit, two milk and three fat.
General Dietary Guidelines
Knowing you need to eat 1,800 calories, you could follow the University of Maryland Medical Center's guidelines for a healthy diabetic diet. Between 45 and 64 percent of your calories should come from carbs, 25 to 35 percent from fat and 12 to 20 percent from protein. Choose complex carbs high in fiber and low on the glycemic index. Use unsaturated fats such as olive oil, rather than saturated fats such as butter. Eat lean proteins low in saturated fat such as chicken, turkey, fish, seafood and fish. Fish high in polyunsaturated omega-3s are particularly beneficial because they can help lower cholesterol levels.
Portion Control and Other Tips
Practice portion control using the plate method. Divide your plate into four equal sections. Two quarters should contain low-glycemic vegetables, one quarter should contain a starch and the remaining quarter should is for your lean protein. Limit your sodium intake to help lower blood pressure. Space your meals evenly throughout the day to avoid low blood sugar -- which can trigger cravings and a tendency to overeat. Make sure you incorporate exercise into your daily routine. Try walking at least 30 minutes a day, most days of the week.
References
- Ameican Diabetes Association: Diabetes Meal Plans and a Healthy Diet
- University of Maryland Medical Center: Diabetes Diet -- Diabetic Exchange Lists
- University of Maryland Medical Center: Diabetes Diet -- General Dietary Guidelines
- National Institute of Diabetes and Digestive and Kidney Diseases: What I Need to Know About Eating and Diabetes
- MayoClinic; Diabetes Diet -- Create Your Healthy-Eating Plan; September 2010
