Following a methodical meal plan is most essential for helping you control your blood sugar levels in diabetes.
Here is the most perfect diabetic meal plan for you.
We introduce to you the Diabetic Food Pyramid given by the American Diabetic Association, which basically consists of six food categories.
As the name suggests, this is arranged in the shape of a pyramid, with the largest category placed at the bottom.
This is the most ideal for you - also the category that you can safely consume the most.
The category placed right at the top is the most 'dangerous' for you - one that will be best consumed in the least amount.
Consuming the minimum amount from each food variety would provide you with about 1600 calories per day.
If you were to consume around the maximum per food type, your meal would end up consisting about 2800 calories or so.
Of course, your caloric needs per day also vary depending on the intensity of your condition, how physically active you are, how fast or slow your metabolism is and so on.
Here is the ideal food pyramid plan for you 1.
Whole grains and starch Whole grains and some varieties of starchy food can be extremely beneficial for you.
While it is never desirable to overdo the starch bit, it can be of tremendous use when consumed in moderation, as it contains the most-needed, energy-generating carbohydrates.
Hence the pyramid's base should include foods such as pasta, bread, rice and cereal.
Apart from that, you could include a serving of peas, black-eyes peas, potatoes, dry beans and corn.
The ideal serving sizes are a slice of bread, one half of a muffin or pita bread, half cup cooked cereal, one six-inch tortilla, half cup veggies mentioned above and one-thirds cup rice or pasta.
You could have about 5-7 servings per day.
2.
Vegetables This is the next category in the pyramid.
Choose those that are rich in fiber, vitamins and minerals and contain the least fat.
You could include spinach, cabbage, broccoli, cauliflower, brussels sprouts, carrots, tomatoes, lettuce and such.
You can have about 3-4 servings of one cup raw or half cup cooked veggies.
3.
Fruit Choose fruits that are high in minerals, vitamins and fiber.
Bananas, peaches, pears, oranges, apricots and grapes are great for you.
Consume about 2 servings of one fresh fruit, one cup melon and two tablespoons dry fruits.
4.
Dairy products You could have 2-3 servings of low-fat milk and milk products, such as one cup skimmed milk or yogurt.
This gives you the required protein and calcium.
5.
Meat Consume a total of 4-6oz of lean meat and meat substitutes, including fish, eggs, chicken, tofu, cheese, turkey and tofu.
This will give you plenty of protein.
You could have 1oz of meat or one-fourth cup cottage cheese and an egg.
6.
Fat-rich foods Fatty foods, such as chips, cakes, cookies and sweets only increase your calorie intake and weight.
Cut down these and alcohol as well.
Of course, you could pamper yourself with an occasional cupcake, muffin or half-cup ice cream.
If you love cookies, have a maximum of two, no more! While this diabetic meal plan usually works out great for everyone, do make sure to contact your healthcare professional before starting off on any meal plan.
Here is the most perfect diabetic meal plan for you.
We introduce to you the Diabetic Food Pyramid given by the American Diabetic Association, which basically consists of six food categories.
As the name suggests, this is arranged in the shape of a pyramid, with the largest category placed at the bottom.
This is the most ideal for you - also the category that you can safely consume the most.
The category placed right at the top is the most 'dangerous' for you - one that will be best consumed in the least amount.
Consuming the minimum amount from each food variety would provide you with about 1600 calories per day.
If you were to consume around the maximum per food type, your meal would end up consisting about 2800 calories or so.
Of course, your caloric needs per day also vary depending on the intensity of your condition, how physically active you are, how fast or slow your metabolism is and so on.
Here is the ideal food pyramid plan for you 1.
Whole grains and starch Whole grains and some varieties of starchy food can be extremely beneficial for you.
While it is never desirable to overdo the starch bit, it can be of tremendous use when consumed in moderation, as it contains the most-needed, energy-generating carbohydrates.
Hence the pyramid's base should include foods such as pasta, bread, rice and cereal.
Apart from that, you could include a serving of peas, black-eyes peas, potatoes, dry beans and corn.
The ideal serving sizes are a slice of bread, one half of a muffin or pita bread, half cup cooked cereal, one six-inch tortilla, half cup veggies mentioned above and one-thirds cup rice or pasta.
You could have about 5-7 servings per day.
2.
Vegetables This is the next category in the pyramid.
Choose those that are rich in fiber, vitamins and minerals and contain the least fat.
You could include spinach, cabbage, broccoli, cauliflower, brussels sprouts, carrots, tomatoes, lettuce and such.
You can have about 3-4 servings of one cup raw or half cup cooked veggies.
3.
Fruit Choose fruits that are high in minerals, vitamins and fiber.
Bananas, peaches, pears, oranges, apricots and grapes are great for you.
Consume about 2 servings of one fresh fruit, one cup melon and two tablespoons dry fruits.
4.
Dairy products You could have 2-3 servings of low-fat milk and milk products, such as one cup skimmed milk or yogurt.
This gives you the required protein and calcium.
5.
Meat Consume a total of 4-6oz of lean meat and meat substitutes, including fish, eggs, chicken, tofu, cheese, turkey and tofu.
This will give you plenty of protein.
You could have 1oz of meat or one-fourth cup cottage cheese and an egg.
6.
Fat-rich foods Fatty foods, such as chips, cakes, cookies and sweets only increase your calorie intake and weight.
Cut down these and alcohol as well.
Of course, you could pamper yourself with an occasional cupcake, muffin or half-cup ice cream.
If you love cookies, have a maximum of two, no more! While this diabetic meal plan usually works out great for everyone, do make sure to contact your healthcare professional before starting off on any meal plan.