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Defeat Diabetes Foundation

Defeat Diabetes
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Nutrition News
By Barbara Quinn, MS, RD, CDE

My Pyramid for Diabetes

Is the “MyPyramid…Steps to a Healthier You,” relevant to people with diabetes? Let’s take a look:

The United States Department of Agriculture’s “MyPyramid” eating plan is based on the 2005 Dietary Guidelines for Americans. These guidelines were formulated from scientific evidence that shows a pattern of eating that can reduce the risk for chronic diseases such as diabetes, heart disease and cancer.

Not surprisingly, then, the suggested eating patterns and exercise guidelines featured at www.mypyramid.gov fit well with current recommendations for diabetes. Just make sure you balance carbohydrates (sugar and starch-containing foods) at meals and snacks.

Engage in regular physical activity and reduce sedentary activities. Translation: Get off your duff and get at least 30 minutes of exercise every day.
Make at least half of the total grains you eat “whole” grains. Examples: brown rice, buckwheat, bulgur, oatmeal, wild rice, whole wheat bread and crackers.
Unless you are highly active and eat more than 2400 calories a day, limit your daily intake of grains to 4 to 7 ounces.
Eat 2 to 3 cups of dark-green, orange, and other non-starchy vegetables like broccoli, carrots, tomatoes, spinach, and romaine lettuce each day.
Limit starchy vegetables like potatoes, corn, and green peas to 2 to 3 cups per week.
Limit fruit to 1 to 2 cups a day and go easy on juice.
Consume 3 cups of fat-free or low-fat milk, yogurt or cheese each day.
Choose low fat meats and cheese.
Choose fish, nuts, seeds and vegetable oils that are rich in polyunsaturated and monounsaturated fatty acids.
Choose and prepare foods and beverages with little added sugars.