Diabetes Food Pyramid

The Diabetes Food Pyramid divides food into six groups.  These groups or sections on the pyramid vary in size.  The largest group -- grains, beans, and starchy vegetables -- is on the bottom.  This means that you should eat more servings of grains, beans, and starchy vegetables than of any of the other foods.  The smallest group -- fats, sweets, and alcohol -- is at the top of the pyramid. This tells you to eat very few servings from these food groups.

The Diabetes Pyramid gives a range of servings. If you follow the minimum number of servings in each group, you would eat about 1600 calories and if you eat at the upper end of the range, it would be about 2800 calories.  Most women, would eat at the lower end of the range and many men would eat in the middle to high end of the range if they are very active.  The exact number of servings you need depends on your diabetes goals, calorie and nutrition needs, your lifestyle, and the foods you like to eat.  Divide the number of servings you should eat among the meals and snacks you eat each day.

The Diabetes Food Pyramid is a little different than the USDA Food Guide Pyramid because it groups foods based on their carbohydrate and protein content instead of their classification as a food.  To have about the same carbohydrate content in each serving, the portion sizes are a little different too.  For example:  you will find potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group.  Cheese is in the meat group instead of the milk group.  A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid.  Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid.  This difference is to make the carbohydrate about the same in all the servings listed.  



A meal plan will help guide what you eat. Here are a few tips to get you started:

• Eat at least five servings of fruits and vegetables every day (Include a variety of colors such as green, yellow, orange, and red)
• Aim for six servings of breads, cereals, and starchy vegetables (Starchy vegetables include peas, corn, potatoes, and dried beans such as pinto or kidney beans)
• Choose 2-3 servings of low-fat dairy products like skim or 1% milk or non-fat yogurt
• Choose lean meats, chicken, and fish (Pick meats without visible fat and remove skin from chickenand other poultry. Try to include 2-3 servings of fish a week. Avoid fried meats.)
• Cut back on sweets and desserts (Most desserts are high in calories and do not contain many vitamins and minerals)

Restaurants usually serve very large portions. Try these tips to cut down on your calories:

• Eat only half your meal and take the other half for lunch the next day
• Split an entrée or dessert with a friend
• Ask for substitutions (For example ask for steamed vegetables or a salad instead of french fries)
• Ask for all sauces, dressings, and gravy on the side