Best food choices for diabetics
If you’ve been diagnosed with diabetes, one important step to begin immediately is to change the amount of food you are eating and focus on filling your plate with non-starchy vegetables. The goal is to consume smaller portions of starchy foods and meats. TheAmerican Diabetes Association has come up with a method called “Create Your Plate” to help patients choose good meals.
The association recommends the following six simple steps to get started: 1. Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have 3 sections on your plate.
2. Fill the largest section with non-starchy vegetables such as:
■ spinach, carrots, lettuce, greens, cabbage, bok choy
■ green beans, broccoli, cauliflower, tomatoes,
■ salsa, onion, cucumber, beets, okra,
■ mushrooms, peppers, turnip 3 . Now in one of the small sections, put starchy foods such as:
■ whole grain breads, such as whole wheat or rye
■ whole grain, high-fiber cerea l
■ cooked cereal such as oatmeal, grits, hominy or cream of wheat
■ rice, pasta, dal, tortillas
■ cooked beans and peas, such as pinto beans or blackeyed peas
■ potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
■ low-fat crackers and snack chips, pretzels and fat-free popcor n 4. And then on theother small section, put your protein such as:
■ chicken or turkey without the skin
■ fish such as tuna, salmon, cod or catfish
■ other seafood such as shrimp, clams, oysters, crab or musse ls
■ lean cuts of beef and pork such as sirloin or pork loin
■ tofu, eggs, low-fat cheese 5. Add an 8 oz. glass of nonfat or low-fat milk. If you don’t drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll.
6. Add a piece of fruit or a 1 ⁄ 2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.
For more information on meal planning, go to www.diabetes. org. Always consult with your doctor or a certified diabetes professional before coming up with a plan to manage your d isease .
Healthy Habits 2013 is a partnership among Cabell Huntington Hospital, Marshall University Joan C. Edwards School of Medicine and St. Mary’s Medical Center. We are a communit y working together to improve our health. Our goal is a simple one: to inform and encourage area residents on ways to improve their health. Join our conversation and “like” us on Facebook at www.facebook.com/healthyhabits2013.
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