The document discusses guidelines for a healthy diet for managing diabetes, including:
- Eating a diet with about half fruits and vegetables, one quarter whole grains, one quarter lean protein, and dairy.
- Choosing carbohydrates with a low glycemic index and limiting total carbohydrates to less than 50% of calories.
- Including healthy fats like olive oil and omega-3 fatty acids from fish, while limiting saturated and trans fats.
- Eating regular meals in appropriate portions based on weight and activity levels.
5. Why do you
need to develop
a healthy-eating
plan?
• Control your blood sugar
• Prevent undesirable rise in blood glucose
(hyperglycaemia)
• Prevent long term complications
• Keep your blood glucose level in a safe range
• Manage weight, and possibly remission
11. Myplate
• A little more than) one quarter of your
plate should be vegetables
• A little less than one quarter of your
plate should be fruits
• One quarter of your plate should be
grains
• One quarter of your plate should be
lean protein
• Remember dairy!
15. Glycemic Index (GI)
• Is a nutritional tool that rate
the quality of carbohydrates
• The index measures how
quickly the carbohydrates in a
specific food impact blood
sugar
• Glucose & white bread: GI of
100
16. Glycemic index rage
• Low GI
• 55 and below
• Medium GI
• 56-69
• High GI
• 70 and above
21. Healthy carbs
• During digestion, simple
carbohydrates and complex
carbohydrates break down to
glucose
• Focus on healthy carbohydrates
• Avoid less healthy carbohydrates
(foods or drinks with added fats,
sugars and sodium)
22. Sources of Healthy
Carbs
• Vegetables
• Fruits
• Whole grains
• Legumes, such as beans and
peas
• Low-fat dairy products, such
as milk and cheese
28. Plant-based proteins
• Pulses
• Bean products
• Lentils such as brown, green or yellow
Peas such as black-eyed or split peas
• Edamame Soy nuts Nuts and spreads
like almond butter, cashew butter or
peanut butter
29. Fish and seafood
(Try to include
fish at least
two times per
week)
Fish high in omega-3 fatty
acids
33. Less than 30 from fat
• High energy , cautious
use
• Try to avoid trans fats
• Unsaturated rather than
saturated
34. Heart-healthy Oils
& Fat
• Heart healthy vegetable oil
• Heart-healthy fish at least twice a
week
• Fish such as salmon, mackerel,
tuna and sardines are rich in
omega-3 fatty acids
• Avoid fried fish
36. Meal frequency
• Three meals a day at regular times
• This helps to use the insulin that
body produces or gets through a
medication
• Choose portion sizes that based on
your body size and activity level
38. Dietary guidelines for Asian Indians
CALCULATION OF ENERGY REQUIREMENT
Activity level Energy requirement (Kcal/Kg/Day)
Obese Normal Underweight
Sedentary 20-25 30 35
Moderate 30 35 40
Heavy 35 40 45-50
40. Remember to include
Fiber-rich foods
• Dietary fiber includes all parts of plant
foods that the body can't digest or absorb
• Fiber helps to control blood sugar levels
• Foods high in fiber include
• Vegetables
• Fruits
• Nuts
• Legumes, such as beans and peas
• Whole grains
41. Try to avoid/limit
• Saturated fats
• Trans fats
• Bakery products
• Salt and salty items
• Alcohol beverages
Editor's Notes
The Food Guide Pyramid was first developed in 1992 and was revised as MyPyramid in 2005 to include exercise and a corresponding website with personalized food plans. Many people found it difficult to follow and understand. What did the stripes mean? Why were some stripes wider than others? Where was the food?
The MyPlate icon is easier to follow. With MyPlate you can visualize that you should half your plate fruits and vegetables, ¼ grains (such as bread, pasta, cereal, or rice), ¼ protein (meat, fish, poultry, eggs, beans, etc.) and dairy.
In January 2011, the government released the 2010 Dietary Guidelines for Americans (which are the basis of the MyPlate messages) with the hope that it would be easier to follow and contribute to better health.
The following are some of the major changes:
Make half your plate fruits and vegetables
Eat fewer grains and make at least half of them whole grain
Make ¼ of your plate lean protein, including fish and seafood
Fat and oils are not on MyPlate
Serving sizes are not mentioned – if you choose a smaller 8” diameter plate, your portion sizes will smaller
For combination foods such as pizza or pasta dishes, read food labels to determine what amount is one serving