THE DIABETES FOOD PYRAMID
Diabetics should choose whole fruits more often then juices. It is because they have more fibres. There should not be any sweeteners and syrups in the fruits of fruit juices, which the patient chooses. Moreover, citrus fruits such as orange, grape fruit, etc should be chosen. Person generally requires two-four servings per day. Each serving includes 1 small fresh fruit, ½ cup canned fruit, ¼ cup dried fruit and ½ cup fruit juice. Fruits also contain plenty of vitamins and minerals. Mainly, this group contains strawberries, blackberries oranges, peaches, pears, apricots, apples bananas and grapes.
Milk products contain a lot of protein, calcium and many vitamins. Choose low fat or nonfat dairy products. It is because they have great taste and nutrition without the saturated fat. Yogurt has natural sugar in it. It can also have added sugar or artificial sweetners. Yogurt with artificial sweetners has fewer calories than yogurt with added sugar. Normally, required are 2-3 servings per day. Each serving includes 1-cup milk and 1-cup yogurt.
MEAT, POULTRY, FISH, EGGS and NUTS
This group includes beef, chicken, fish, eggs, and cheese, Peanut butter. Meat and meat substitutes are rich sources of proteins, vitamins and minerals. Each serving include 2 ½ to 3 ounces of cooked lean meat, poultry or fish. This should be about the size of the palm of hand, ¼ cup cottage cheese, 1 egg, 1tablespoon peanut butter, ½ cup tofu equals 1 ounce of lean meat.
FATS, SWEETS AND ALCOHOL
Sweets should not be chosen commonly, because they are high in fat and sugar. Food like potato chips, candy, cookies, crackers, fried foods, etc, contain a lot of sugar. They are not at all nutritious as vegetables or grains. Their servings should be very small just for special treat. Each serving includes—
½ cup ice cream, 1 small cup cake and 2 small cookies. Alcohol should be also highly restricted. But if the person chooses to drinks alcohol then he must limit its amount and have it with a meal.
All vegetables are low in fat and thus are good choice to include in our daily meals. Vegetables are rich in vitamins, minerals and fibres. This includes-spinach, cabbage, carrots, chillies, peppers, cucumber, cauliflower etc. Individual needs 3-5 servings per day. Person should choose fresh or frozen vegetables without added sources, fats or salt. Choice should be made for vegetables without added sauces, fats or salt. Choice should be made for dark green and deep yellow vegetables. A serving can be 1-cup raw vegetables and ½ cup cooked vegetables.
Hence, in order to maintain a healthy diet, person should eat various types of food every day. He/she should eat fibre foods such as fruits, vegetables, grains, beans, etc. Person should used less fat, sugar, salt. These should not be any intake of alcohol. Eat meals and snacks at the same time each day. There should be at least 3 small meals each day. Patient should try not to skip meals. Moreover if a person wants to lose weight, then he must cut down on the portion size to be eaten and remain physically active.