Diet Plan for Diabetes

Diet Plan for Diabetes


We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

Diet Plan for Diabetes

, Diet Plan for DiabetesDiagnosed with type-1 or type-2 diabetes? You may be confused where to begin management for your diabetes. The first thing you should do is to learn about the disease (especially the relationship of diabetes and nutrition) and adapt to live with diabetes (it is possible to live healthy and normal life with diabetes). Next thing you should do is modify your eating habits and also the amount you eat.

American Diabetes Association (ADA) has come up with a simple and excellent way to manage nutrition, for diabetics as well as for non diabetic normal healthy individuals. You do not need any special tool or do not need to count your calories, which is the major difference with previous diet plans ADA has given in new food/nutrition instruction by ADA, which is known as the “Plate Method”. It is a simple very easy to follow method and even illiterate individuals can follow it.

The “Plate Method” is a simple and easy way to manage diabetes and also for reducing body weight if you are obese, whether you are diabetic or not. The best aspect of the “Plate Method” is that you can eat what you want, although you need to change the portion size.

How to create your own food plate using the “Plate Method”?

It is very simple to create your own plate. Follow the following step by step:

  • The first step is to take a dinner plate and draw an imaginary line in the middle of the plate to divide it into two equal portions. Than on one side draw an imaginary line to divide it into two equal portions, so that the plate have total of three portions (see diagram).
  • The second step is to fill the first bigger portion (i.e. half of the plate) with non starchy vegetables.
  • The third step is to fill one small portion (which is equal to one fourth of the plate) with starchy foods.
  • The fourth step is to fill the other small portion (which is also equal to one fourth of the plate) with meat/fish or meat substitutes.
  • The fifth step is to add a glass or 8 oz of low fat milk. You can add equal amount of yogurt or a roll if you do not want milk or do not take milk. Add half cup of fruit salad or equal amount of fruit.

The above steps are complete and you have created your food plate.It is important for everybody to have clear idea about the foods recommended. Here are examples.

Non starchy vegetables:

  • Leafy vegetables (such as spinach, cabbage, lettuce etc.)
  • Carrots, turnips, onion, radish, beet.
  • Cauliflower, broccoli, tomato, eggplant, okra, cucumber, green beans.
  • Mushrooms

Starchy foods:

  • Bread, wheat, rice, rye, maize and other cereals, with high fiber.
  • Oatmeal, pasta, legumes (e.g. lentils, peas, dal, cooked beans).
  • Potato, sweet potato, corn, squash, popcorn, crackers, chips etc.

Meat/fish or meat substitutes:

  • Chicken, turkey, beef, pork, eggs, low fat cheese, tofu.
  • Fish (sea fish as well as fresh water fish).
  • Sea foods (e.g. shrimp, crab, oyster, mussels)

The all foods should be added to make your plate after cooking. These recommendations are for major meals.

Breakfast:

For breakfast, the starchy food should be half of the plate. Add meat/fish or their substitutes in one small portion and fruit in another portion for breakfast. The size of the plate should be small for breakfast in compare to major meals.

Source: ADA website

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