Diabetes - How to create a healthy meal plan:

To create a healthy meal plan you should do the following: 
(Links to Recipes at the bottom of the page)

Eat a variety of foods as recommended in theDiabetes Food Pyramid to get a balanced intake of the nutrients your body needs - carbohydrates, proteins, fats, vitamins, and minerals.Make changes gradually because it takes time to accomplish lasting goals.

Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.

Eat fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.

Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.

Eat smaller portions and never skip meals.

Learn about the right serving sizes for you.

Learn how to read food labels.

Limit use of alcohol.

What is the Diabetes Food Pyramid?

TheDiabetes Food Pyramid is a general guide of what and how much to eateach day. Please note, it is only a general guide.

There are many products that can replace those mentioned. It is similar to the Food Pyramid you see on many food packages.

The pyramid is divided into six groups. You should eat more foods from the largest group at the base of the pyramid and less from the smaller groups at the top of the pyramid.

The number of servings needed every day is not the same for everyone, so a range of servings is given to ensure you get the foods you need for good health.

The food groups and suggested servings per day are listed below.

Grains, Beans, and Starchy Vegetables

(6 or more servings)

Choose whole-grain foods such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgar. They're nutritious and high in fiber.

Choose beans as a good source of fiber.

Use whole-wheat or other whole-grain flours in cooking and baking.

Eat more low-fat beads such as bagels, tortillas, English muffins, and pita bread.

For snacks, try pretzels or low-fat crackers.

A serving can be:

1 slice bread

1/2 small bagel, English muffin, or pita bread

1/2 hamburger or hot dog bun

1 6-inch tortilla

4 to 6 crackers

1/2 cup cooked cereal, pasta, or bulgur

1/3 cup cooked rice

3/4 cup dry cereal

1/2 cup cooked beans, lentils, peas, or corn

1 small potato

1 cup Summer squash

1/2 cup sweet potato or yam

What is the right number of servings for you?

TheDiabetes Food Pyramid gives a range of servings for each group, but it is only a guide. If you have diabetes, a dietitian can design a specific meal plan for you.

Remember that the number of servings listed is for the entire day. Since food raises blood sugar levels, it is best to space servings throughout the day. For example, 4 servings of fruit might be divided between 3 meals and 1 snack.

Keep in mind

Follow a healthy lifestyle, eat healthy foods, and keep physically active to help control diabetes. If you have diabetes, be an active member of your diabetes care team: you, your doctor, dietitian, and other health care providers. This meal planner gives you only general information. Consult with your diabetes care team.

What is a serving size in the Food Pyramid?

Each of the following representsone serving from each of the food groups in theDiabetes Food Pyramid:

Grains, Beans, and Starchy Vegetables: 1 slice of bread; 1/2 small bagel, English muffin, or bun; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked dried beans, corn, peas

Vegetable Group: 1 cup raw vegetable; 1/2 cup vegetable juice

Fruit Group: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice

Milk Group: 1 cup (8 ounces) milk or yogurt

Meat Group: 2-3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2-3 ounces cheese

Fats, Sweets, and Alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; 1/2 cup ice cream.

What to do when eating combined foods:

Many dishes are made up of several types of foods. Therefore, they do not fit in one specific group. The meal planner includes 7 recipes that will help you to measure using foods from theDiabetes Food Pyramid and here are the Links:

Seafood Stew - Two Cheese Pizza - Rice with Chicken Spansh Style - Spanish Omelette

Beef or Turkey Stew - Caribbean Red Snapper - Eggplant Lasagna