The diabetes food triangle is similar to the original food pyramid. The triangle helps encourage the proper selections from each food group during the day, with various serving recommendations based on your daily calorie intake. Understanding the structure of the triangle and the suggestions for meal planning can help you eat the best foods to manage blood sugars and gain tight control over your diabetes.
Grains and Starch
The grain section is the base of the triangle, which is the widest section. If you are eating a traditional 2,000 calorie daily diet, choose 8 to 10 carbohydrates from the grains and other carbohydrates section. Select whole grains and high fiber selections to minimize your blood sugar increases. High fiber and whole grains absorb slowly, creating a gradual blood sugar impact.
Fruits and Vegetables
Fruits and vegetables are separate sections, but the same size. Eat four servings each of fruits and vegetables each day. Choose from fruits and vegetables of each color throughout the day so that you can take advantage of the different nutrients each color provides. Try a sliced apple with some carrot sticks, or pears with asparagus spears. Because fruits contain natural sugars and some vegetables are starchy, account for any carbohydrates, dosing insulin accordingly if necessary.
Milk and Dairy
Milk and other dairy products supply much-needed calcium to protect your bones. Along with the health benefit, milk and many dairy products contain carbohydrates. Consume two milk or dairy servings each day, including drinking milk or eating a yogurt with low-fat granola. Choose low-fat versions of every dairy product as milk fat contributes to cholesterol concerns.
Proteins and Meats
Choose 4 to 6 oz. of meat or similar protein every day. Vary your meats, choosing lean cuts such as pork cutlets or boneless chicken breast. Remove the skin from any chicken to reduce the fat content. Dark meat in poultry contains more saturated fat and cholesterol, so opt for white meat when possible. Limit red meats due to the cholesterol content, choosing fish for Omega-3 fatty acids instead.
Fats and Sugar
Fat and sugar sits at the top of the diabetes food triangle, in the smallest space. This represents the fact that added fats and refined sugar should be the smallest portion of your diet. When you maintain a 2,000-calorie-per-day diet, you should limit your fat and sugar intake to four to five servings per day. A single fat serving can be as simple as a tablespoon of butter. Account for every added fat and each sweet treat carefully. Satisfy your sweet tooth with your fruit servings instead.
