For people with diabetes, an individualized meal -- and lifestyle -- plan as an important aspect of managing diabetes and weight. Great emphasis should be placed on the importance of balancing food intake with daily physical activity. Such a balance is essential in promoting health including the prevention of diabetes and its complications, such as cardiovascular disease. The Diabetes Prevention Program (DPP) proved that type 2 diabetes can be prevented or delayed by keeping weight in control and by increasing physical activity.
Carbohydrate: 40 percent from carbohydrates, including at least 20-35 grams of fiber. Best carbohydrate/high-fiber sources: fresh vegetables, fruits, beans and whole-grain foods. Eat less of these carbs: pasta, white bread, white potatoes and sugary cereals.
Protein: 20-30 percent from protein (unless you have kidney disease). Best protein sources: fish, skinless chicken or turkey, nonfat or low-fat dairy products, tofu and legumes (beans and peas).
Fat: 30-35 percent from fat (mostly mono- and polyunsaturated fats). Best fat sources: olive oil, canola oil, nuts, seeds and fatty fish like salmon.
Eat at least 5 servings of fruit and vegetables each day.
Make whole grains, starches and beans a central focus of your meals.
Eat small servings of meat, fish and poultry.
Choose healthy oils such as canola and olive oil. Use butter sparingly.
Split sweets and treats with a friend or family member.
See a dietitian for your own personal meal plan.
When rating your plate during a meal the food ration you should see is ¼ carbohydrate, ¼ protein, and ½ vegetable.