Diabetes Meals on $7 a Day?or Less!. Patti B. Geil

Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

      

Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable groups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

      

Consume 3 or more 1-oz servings of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. At least half the grains should come from whole grains.

      

Consume 3 cups per day of fat-free or low-fat milk or milk products.

       Food Groups to Encourage

       Fats

      

Consume less than 7% of calories from saturated fatty acids and less than 200 mg/day of cholesterol. Try to keep trans fatty acid consumption as low as possible.

      

Keep total fat intake between 20 and 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids-such as fish, nuts, and vegetable oils.

      

When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low fat, or fat free.

      

Limit intake of foods that contain fats and oils high in saturated and/or trans fatty acids.

       Carbohydrates

      

Include fiber-rich fruits, vegetables, and whole grains as part of your everyday diet.

      

Choose and prepare foods and beverages with little added sugars or caloric sweeteners. Use the U.S. Department of Agriculture (USDA) Food Guide and the DASH Eating Plan for reference.

      

Reduce the incidence of dental caries by practicing good oral hygiene and consuming less sugar and starch containing foods and beverages.

       Sodium and potassium

      

Consume less than 2,300 mg-approximately 1 tsp-of sodium per day.

      

Choose and prepare foods with little salt. At the same time, consume potassium-rich foods like fruits and vegetables.

       Alcoholic beverages

      Those who choose to drink alcoholic beverages should do so sensibly and in moderation-defined as the consumption of one drink per day for women and up to two drinks per day for men. Make sure to check your blood glucose after consumming alcohol because alcohol can raise certain blood fats and may cause low blood glucose.

       ALCOHOL AWARENESS

      Alcoholic beverages should never be consumed by certain individuals, including:

      

those who cannot restrict their alcohol intake

      

women of childbearing age who may become pregnant

      

pregnant and lactating women

      

children and adolescents

      

individuals taking medications that can interact with alcohol

      

those with specific medical conditions

      

individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery

      Food Safety

      To avoid microbial foodborne illness:

      

Clean hands, food contact surfaces, and fruits and vegetables.

      

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

      

Cook foods to a safe temperature to kill microorganisms.

      

Chill (refrigerate) perishable food promptly and defrost foods properly.

      

Avoid raw (unpasteurized) milk and any products that may contain unpasteurized milk. Foods containing raw eggs, undercooked meat, unpasteurized juices, and raw sprouts should also be avoided.

       DIABETES FOOD GOALS FOR YOU

      The first diabetes diet recommendations were made in Egypt in 1550 B.C., and consisted of wheat grains, fresh grits, grapes, honey, and sweet beer. Today, the American Diabetes Association nutrition recommendations stress an overall healthy eating plan, with an emphasis on several vital nutrients.

      If you’d like to learn more about specific nutrient needs and food recommendations for your family members based on gender, age, and activity level, access the website of the USDAs new interactive food model, MyPyramid, at www.mypyramid.gov.

       Calories

      The days of preprinted, calorie-level diet sheets are over. Although we know that most adults require between 1,800 and 2,500 calories per day, what you need to maintain a reasonable body weight may be different. To lose weight, between 1,000 and 1,600 calories per day may be your goal. Individualized meal plans, designed with the help of a registered dietitian (RD), are the best for watching your weight.

       Protein

      Your intake of protein foods (meats, poultry, seafood, dairy foods, beans, peas, nuts, and seeds) should be at the same level as that of the general public. These foods should make up between 15 and 20% of the calories you eat, which translates into two 3-oz servings each day (3 oz is the size of a deck of cards or the palm of a woman’s hand).

      Although a high intake of protein may be a risk factor for the development of diabetic kidney disease, there is evidence that vegetable protein- which comes from beans, grains, and vegetables-may slow the rate of kidney disease in people with diabetes. Eating less protein from animal sources-meat,