Diabetes Guidelines

Nowadays, almost all of the products that are purchased like food and drinks have labels containing necessary nutrition information. The necessary nutrition facts include servings per container, serving size, calories per serving, calories from fat, total fat, polyunsaturated fat, potassium, sodium, cholesterol content, dietary fibres, carbohydrates, protein content and sugars.

Additional facts on nutrition include mineral content which are solid homogenous and inorganic substances that are found in nature. Vitamin-content is also an important part of each label.

Additional ingredients may also be included on the list. Most of these nutrition data are based on a 2,000-2,500 calorie diet.

Breaking the Common Notion

Scientific knowledge and nutrition are the bases for nutrition facts. Most consumers are confused over carbohydrates and calorie-content on foods. Some have the notion that carbohydrates cause weight gain when in fact, carbs are meant to fuel the body by powering up each cell. Carbohydrates are made up of oxygen, hydrogen and carbon. Carbohydrates are found in foods such as vegetables, milk, honey, fruits, syrups, sugars, and grains.

Tips on Reading Labels

It would surprise you that reading food labels also involves basic computations such as subtraction, addition, multiplication and division. Knowing how to read labels on foods will enable you to make a knowledgeable decision as to whether or not a certain product would be beneficial for you.

It is always best to read food labels from top to bottom. The top portion often lists the amount which makes up a single serving. The next figure lists the total servings that are included in the package. Moving down the list, you would notice that you will see the exact amount of calories, fat, sodium and other nutrients. To the right of these nutrients, you would find the percentage of daily value that is required for these nutrients.

Not all of these percentages apply to you (or even to a majority of people) so don’t get too concerned over the percentages. What you should be looking for are the vitamins and minerals that the product contains.

When you are concerned about weight loss, you must be concerned about the number of calories that each product would contribute. The sodium content is the next thing that you should be worried about (eating too much sodium would make your body store extra fluid, thus, you will look bloated).

Understanding Daily Values

Daily values are an important part of the nutrition label. They are the best guide that you can have toward healthy eating and they can replace the U.S. Recommended Daily Allowances. Daily values are listed for 2,000-2,500 calorie consumption each day. If you are required to eat less, then your personal daily value may be lower (if you are required to eat more, then your daily values should also be properly adjusted).

The percentage of daily value is a good tool to check a food’s nutrient content. According to the USFDA, the American Heart Association, and the American Diabetes Association, these are the nutrient daily values for 2,000 and 2,500 calorie consumptions:

Total fat
Less than 65 grams for 2,000 calorie diets
Less than 80 grams for 2,500 calorie diets

Saturated fat
Less than 20 grams
Less than 25 grams

Cholesterol
Less than 300 milligrams for both diets

Total carbohydrate
Less than 300 grams
Less than 375 grams

Sodium
Less than 2,400 milligrams for both calorie diets

Fibre
25 grams
30 grams

Understanding the contents of labels would be tantamount to knowing the value of nutrition that you would be consuming so take time to read the next time you purchase any type of food.

Benedict Smythe

French bean: French bean is one of the most commonly used vegetables all over the world. There are several varieties, the most widely used being the French bean, is also known as common or kidney bean. Beans are high in carbohydrates and fiber. They should be eaten liberally to keep diabetes under control.

A decoction prepared from the beans is an excellent remedy for diabetes. This decoction is prepared by boiling 60 grams of fresh kidney bean pods, after removing their seeds, in four liters of water on a slow fire for four hours. It is then strained through fine muslin cloth and allowed to stand for eight hours. One glass of this decoction every two hours during the day is recommended. This treatment should be continued for four to eight weeks along with the prescribed diet restrictions. The decoction must be made fresh every day, as it loses it medicinal value after 24 hours.

The juice extracted from French beans is also valuable in controlling diabetes. It stimulates the production of insulin. This juice is generally used in combination with the juice of Brussels sprouts. The patient must, however be on a controlled diet.

Dr. James Anderson of the Human Nutrition Research Center of the US Department of Agriculture insists that the same foods that lower cholesterol and fight heart disease are also excellent for diabetics, who are at high risk of heart disease. This puts foods like beans that are high in soluble fiber in “highly recommended” category. Dr. Anderson quotes confirm that high fiber foods significantly reduce blood sugar along with cholesterol.

Lettuce: Lettuce belongs to that group of vegetables that contain three percent or less of carbohydrates. It is among the important foods that can be prescribed for diabetes. Diabetics can use it freely.

Onion: The onion has been used as a treatment for diabetes since ancient times. Recent research studies have proved that this pungent vegetable can lower blood sugar in diabetes. In recent investigations in India, scientists fed onion juice and whole onions in does of 25 to 200 grams to a group of diabetics and found that the greater the dose, the faster the decrease in blood sugar levels. It made no difference whether the onion was eaten raw or cooked. It was found that the onion affected the liver’s metabolism of glucose, or release of insulin, or prevented the destruction of insulin. The probable active hypoglycaemic substances in the onion are allyl, propyl, disulphide and allicin. In fact, as early as 1923, researchers had detected the blood sugar lowering properties of onion. And in the 1960s, scientists isolated anti-diabetic compounds from onions, which are similar to the common anti-diabetic pharmaceuticals that are used to stimulate insulin synthesis and release.

Soya bean: Soya bean is one of the most nutritious foods of the great value in the treatment of diabetes. The journal of the American Medical Association quotes from an article by Dr. Christian Becker published in an authoritative German Medical journal. In this article, Dr. Becker points out that the Soya bean bread is a valuable food for diabetics. It contains very little starch, but is rich in fat and protein, both the excellent quality. Soya bean has steadily grown in importance from a therapeutic point of view, since 1910 when studies indicated it to be a valuable part of diabetic diet. Its usefulness in diabetes is attributable not only to its richness in protein and its palatability, but also to its ability to cause, in some unexplained way, a reduction in the percentage and the total quantity of urinary sugar in diabetes patients on the usual dietary restrictions.

Tomato: Tomato with its low carbohydrates contents is very good food for diabetic patients and for those who want to reduce their body weight. It is said to be very effective in controlling the percentage of sugar in the urine of diabetic patients.

Find complete diabetes information, diabetes supply, diabetes treatment, diabetes diet, diabetes causes, diabetes types. More on Diabetes Mellitus Information and Treatment Supply. Also see Natural Ayurvedic Herbal Cure for Diabetes.

Dr John Anne
http://www.articlesbase.com/health-articles/prescribed-foods-for-diabetic-patients-61200.html

Dietitians Dish: Foods high in fiber round out healthy diet,help prevent diseases
By Susan Sizemore, RD, LD

Read more on The Victoria Advocate

Diabetics must adhere to specific diets to control insulin levels. Learn more about appropriate food choices for diabetics from a registered dietician in this food video.

This is a report that was sent by a healthier living web site. If all these statements are so ture, and they think we should have it, why do they not just ban it as they did smoking?

The six unhealthiest foods to avoid at all costs!
1. Soda. An average can of soda has 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, plus artificial food colors and sulphites. Diet sodas contain artificial sweeteners, which are even more unhealthy, and have even been linked to cancer.
2. Potato chips and French fries. These popular snack foods contain acrylamide, a known cancer-causing agent that is formed when foods are baked or fried at high temperatures. They’re also full of trans fats, which have been linked to heart disease, diabetes, and stroke.
3. Doughnuts. Break a doughnut down, and you’ll find nothing more than refined sugar and flour, artificial flavors, and partially hydrogenated oil that is loaded with trans fats. A true heart attack on a plate, doughnuts have no redeeming qualities whatsoever.
4. Coffee cake and other baked goods. These foods almost always contain high amounts of trans fats as well as corn syrup, preservatives, and artificial flavors and colors. In fact, not only are these foods often made with hydrogenated oils, but they’re usually fried in them too. True triggers for diabetes, cancer, and heart disease!
5. Luncheon meats/hot dogs. Processed meats like these contain a cancer-causing ingredient known as sodium nitrite, a known cancer causing agent.
6. Canned soup. Most canned soups have high levels of trans fats, sodium, and artificial preservatives. Just one cup can contain almost 1,000 milligrams of salt, nearly half of the recommended daily guidelines. This is a blood pressure nightmare!

You DO have other options. Many of these foods offer natural and organic alternatives. But even so, be sure to read the label to make sure you aren’t getting fooled. You hold the power to decide what goes into your mouth. The key is having the knowledge to determine what is good for you, and what is bad.

Diabetes is something we hear about often these days. Over 20 million Americans have diabetes.

When the world went fat-free, sugar took over to add taste to otherwise lame tasting foods. Unfortunately there is sugar in most packaged and fast food. You have to really study the labels to see if sugar is added to even seemingly non-sugar needing foods. Take packaged smoked salmon for example. Why do I need sugar in my salmon, or my tomato sauce? In my sushi? Or salad dressing?

Is it only the sugar ?
Omitting the processed sugary snacks, cookies, and foods with sugar added is not the only thing to do for prevention of a potential sugar overload lurking around the corner. Whether you already have diabetes, pre-diabetes, or just want to bring more awareness around sugar into your life, this hopefully will help you out. Most people think that diabetes is only about getting the sugar and simple carbs out of the diet. It is NOT. Meat and dairy plays a role as well. Surprise to most of you?

A new study that just came out says that a low-fat vegan diet treats type 2 diabetes more effectively than a standard diabetes diet, according to a study in Diabetes Care, a journal published by the American Diabetes Association. Study participants on the low-fat vegan diet showed dramatic improvement in four disease markers: blood sugar control, cholesterol reduction, weight control, and kidney function.

This is not surprising news to the macrobiotic world though. Michio Kushi has for years recommended wholegrain, especially millet, round sweet vegetable, especially pumpkin, and beans, especially adzuki beans, for diabetes. These are foods that help strengthen the pancreas.

In her book What to Eat, Marion Nestle talks about how children with type 1 diabetes often have antibodies against cow-milk proteins, which might have cross-reacted and destroyed the cells in the pancreas that produce insulin.

In another study, just one egg per day added to the diet of diabetics doubled their risk of heart disease.

And how does meat fit in? Excess meat not only makes you highly acidic, it also affects your pancreas, which then can affect insulin production. Animal fat and saturated fat is actually linked to insulin resistance.

Diabetes Prevention: Where does the sweetness in life come from?
Replace sugary substances with naturally sweet foods; omit cookies and candy. But also remember the fruit juices, sport drinks, and all those so-called naturally sweetened ice-teas.
Watch out for granola bars and other health fakes that promise energy. They are normally loaded with sugar, which indeed gives you energy, here and now. But increased health? No.
Instead blend fruit juices with water, put some fresh lemon in water, have chilled peppermint tea or unsweetened green tea. Choose fresh fruit and nuts instead of granola bars.

Replace refined grain and flour with wholegrain. People who eat wholegrain have a lower risk of diabetes, say researchers at the University of Minnesota. Wholegrain, fiber from grains, and the magnesium found in wholegrain seem to have a positive effect on diabetes, the study concluded.

Refined grain converts to sugar too fast as it does not have the same fiber content as wholegrain. This means omit or at least limit, all refined flour, wheat, tropical fruit, most cold cereals (normally coated in a sweetener), regular refined wheatflour pasta and white rice.

It is also best to omit bread because of the yeast. Yeast can cause bacteria overgrowth and increase mycotoxins, which are linked to diabetes. You can get bread from sprouted grain instead that are actually quite delicious. As for the yeast, this also includes beer, wine, and all other baked goods.

Add more fiber rich food:
-Wholegrain (millet, oats, rye, bran, brown rice, quinoa, barley and buckwheat) – Legumes; beans, lentils, peas. – Have lots of most vegetables. For some root vegetables are fine, for others, be careful with the glycemic index. The more fiber in the vegetables, the slower the sugar is absorbed. Pumpkin is also recommended. – Fresh fruit (dried fruit has a higher glycemic index). – Alkalize with a lot of green food and chlorophyll. Dark leafy greens such as kale, fiber rich green food such as broccoli, brusselssprouts, string beans, asparagus; and green drinks from cereal grasses such as wheatgrass, if you are on a health track. – Limit saturated and animal fats. This means meat and dairy products such as cheese, butter, and milk. There are also mycotoxins found in meat, again linked to diabetes. – Instead, get your healthy fats from foods rich in omega 3. Nuts, seeds, avocado, flaxseed, olive and flaxseed oil. Some fish can be implemented especially those higher in omega 3 fatty acids. (Wild salmon, herring, mackerel, sardines). – And of course, do not forget to exercise, move, breathe, de-stress (stress causes acidity in the body as well)

In his book, The Healing Power of Illness, Thorwald Dethlefsen draws the parallel between the pancreas (the organ weakened in diabetes) and our longing for love. Is that why we crave the sweet stuff?

SO: Since I always come from the perspective of Self-Nourishment, consider where your sweetness in life is coming from. Don’t let it be the substitute of sugar, let it be the real stuff as in good healthy food, nature, love, community, laughter, and some nice ME-time.

In a nutshell:
1. A carefully balanced diet based on whole foods; wholegrain, beans and lentils, vegetables and fruit, plus low in saturated and animal fat.
2. A pure, positive, and creative mind. -Try some meditation. And a loving, open heart. -Especially when it comes to loving yourself.
3. An active lifestyle, which includes work, physical movement, and breathing exercises. -Yoga works well, so does nice walks or bicycle rides.

LIFE IS SWEET AFTER ALL.

Jeanette Bronee
http://www.articlesbase.com/health-articles/is-it-only-the-sugar-diabetes-awareness-77158.html

People having a food allergy most of the times are not even aware that they have one. There may be difficulty in diagnosis moreover if there haven’t been apparent reactions then or before. Generally the symptoms surface only if there is excessive consumption more than the body’s tolerable level of intake.

Mostly food allergy makes it seem as if some foods are actually harmful. The body’s immune system then starts creating antibodies to fight back those allergens which were responsible for the allergy in the first place. When a person eats food, or touches it, or even breathes near it the body releases some chemicals like histamine to fight allergens. The symptoms of these allergies can go as far as affecting the skin, cardiovascular system, gastrointestinal tract and the respiratory system. The symptoms of these food allergies include abdominal pain, sneezing, asthma, running nose, itching in the throat, tongue and lips, etc.

Special diets are essential for food allergies. These are the diets which have low or no content of food allergens as much as possible. It is advisable to consult with a dietician or a doctor especially when one wants to start over with a specialized new diet. This is because one might omit a lot of nutrients in case he or she has taken on a new diet without anyone else’s consultation and might want to replace those lost nutrients.

1. Milk allergic diets. One needs to remove dairy and milk products however this means that a goodish diet containing calcium and vitamin D. Hence it is important that these milk products are replaced with other equally nutritious diets namely spinach, soy products, broccoli, etc. these products too must be checked on the label for their ingredients. One can always use soy milk for cow’s milk. There are other non dairy products such as cheese, chocolate, ice cream, margarines, etc.

2. Peanut allergy diets. Among all kinds of food allergies, peanut allergy is the fatal as well as potentially serious. These contain the allergens which are most commonly known to trigger allergic reactions. Commercial foods like candy, baked and ethnic foods contain peanuts; more so if they are all prepared by one manufacturer.

3. Egg Allergy Diets. Adults, infants and young children are usually prone to this kind of allergy. When this happens, one should completely eliminate the consumption of eggs and products containing eggs. Make sure that you carefully check labels before buying anything as many egg alternatives contain egg white content.

4. Fish allergy diet. There are different species of fish but most contain the similar proteins. If you suffer from fish allergy, then you should avoid eating all kinds of fish, unless your allergist has determined which specie of fish triggers your reaction. Try your best to avoid visiting seafood restaurants.

5. Tree nuts allergy diets. The products that contain tree nut ingredients should be completely avoided even if it is only one nut that has triggered your reaction. There are many lotions and shampoos that also contain tree nuts. Check all product labels carefully.

6. Soy allergy diets. All soybeans are supposed to be legumes and these include navy beans, kidney beans, string beans, black beans, peanuts, pinto beans, chickpeas, lentils, carob and licorice. These are used widely for the processing of foods, so you should exercise caution and avoid such products.

7. Shellfish allergy diets. There are different species of shell fish but most contain similar proteins. Eliminate all the species of shellfish from your regular diet, unless your allergist has previously determined which specie is causing the reaction.

8. Wheat allergy diet. Proteins present in wheat are known as gluten and the American diet staple are wheat made foods. But these are the ones you need to avoid. Always read product labels thoroughly before purchasing.

Remember these diet guidelines always if you wish to combat food allergies with success.

Abhishek Agarwal
http://www.articlesbase.com/health-articles/fighting-those-food-allergies-the-allergens-way-708852.html

Once diagnosed with diabetes one should know that a compleat change of hie or hers way of life is needed. A very stable and regular diet should in this way be put together, following the guidelines of the food pyramid. A special count of lipids, glucides, protein and carbohydrates should be made in order to make the intake of nutrients properly so not to disturb the balance of glucose through out the body. Eating at regular ours should also be done.

Because not eating properly is a major risk in developing diabetes, starting a healthy diet may prove to be a very tricky situation. For this The American Dietetic Association would be a very wise to check with.

Eating more starch would be one of the first and most important things to start doing. Six time a day would be a perfect count of servings. Some of the most recommended meals would be cereal, nonfat milk, cooked black beans or corn.

Vegetables and fruits are also very important foods that should be taken in consideration. Eating up to 5 fruits or veggies a day is kind of the perfect amount because it is also very balanced. Fruits for snacks are again a very good idea.

Sugars and sweets should be the things to try to keep away from; although once every one or two weeks u could try out just a beet of cake or simple desert.

Fibers are one of the most important foods that should constantly be in the diet of a patient suffering from diabetes. Vegetables, cereal, seeds and certain legumes are perfect to keep in ones diet. Carrots, whole grains and nuts should be consumed on a daily bases. Some of the cereals actually act as scrubbers for the lower intestinal tract.

Weight is the next most important thing to confront. A healthy and maintained weight is a very important thing for everyone suffering from diabetes. Loosing some body fat will most certainly improve the usage of ones own created insulin, in the case of type 2 patients.

Smoking and alcohol are serious problems when it comes to fighting this disease. Severe smoking can worsen the circulation of blood even more being so tragic in some cases that the amputation of limbs is necessary. Also alcohol can seriously damage tissue in diabetes patients, especially if taken on an empty stomach.

Different foods have different times of digestion and that is why the level of glucose in the blood is seriously affected depending on what you eat.

A healthy way of life is always preferable when it comes to fighting diabetes.

So, if you want to find out more about type 1 diabetes or even about symptoms of diabetes please follow this link http://diabetes-info-center.com/

Groshan Fabiola
http://www.articlesbase.com/health-articles/controlling-the-level-of-glucose-through-out-the-body-106422.html

The nutritional recommendations for juveniles with diabetes are much the same as the general population in this country. Children with diabetes need to eat a well balanced and healthy diet in order to keep their blood sugar levels in the normal range. Because of this need to control blood sugar they must eat foods in specified amounts depending on how they affect blood sugar levels.

Finding out that their child has diabetes can be quite shocking for many parents. One of the most challenging parts of any diabetics lifestyle change is learning how to prepare meals and snacks. This can be doubly hard for the parents of a diabetic child because following the dietary advice of the doctor and dietician can affect the entire household.

Attempting to learn what foods to feed a juvenile with diabetes can be confusing at first. There is a wealth of information in books and on websites but for most parents in can be overwhelming trying to figure it all out. The important thing for parents with newly diagnosed diabetic children to do is learn to spot the good information from the bad.

The best place to start is the American Diabetes Association where they will find the Diabetes Food Pyramid. This pyramid is much like the USDA food pyramid that everyone is familiar with with one difference. The USDA pyramid classifies food by the group they are in whereas the diabetic food pyramid groups foods based on their carbohydrate, protein, and fat content and breaks them down into the amount of servings for each. There are six groups that make up the diabetic pyramid and they include starches, proteins, fats, meats, fruits and vegetables.

If we take a look at each category we can get a better understanding of each and how they fit into a well balanced diabetic diet plan.

Starches and Grains: These are the primary sources of carbohydrates for everyone. These include foods like whole grains, rye, oats and the starchy vegetables such as potatoes and corn. This group also includes the dry beans such as pinto beans and black eyed peas. The suggested number of serving per day is between six to eleven. This is a range and must be personalized to the individual’s needs and goals with the help of a registered dietician.

Vegetables: Vegetables should always be a part of every dietary plan. They are full of many vital nutrients, are low in fat, and high in fiber all of which contribute to good health. Diabetics should have three to five servings per day. It is important to note that the starchy vegetables are not included in this category and should not be substituted into this group of the pyramid.

Fruits: Fruits are loaded with vitamins, minerals and fiber as well as carbohydrates. Serving sizes are determined by the individual fruit and suggested serving are two to four per day.

Milk: Milk and dairy products are essential in that they contain protein, calcium and many of the vitamins we need each day. Because they can contain a substantial amount of fat it is best to choose low fat or non fat versions of these products. The pyramid recommends two to three servings per day.

Meat and Meat Products: Meat and meat products are a primary supply of protein for all people. They also provide essential vitamins, minerals and amino acids the body needs to function in a healthy fashion. Choose only lean cuts and trim any visible fat to help keep the amount of saturated fat ingested to a minimum.

Fats, Sweets and Alcohol: While diabetics can partake of these it is recommended to keep their use in meal preparation and snack to a minimum. For the juvenile with diabetes this is important in that it teaches them food habits that will stay with them for the rest of their life.

The American Diabetes Association is a good place to start when it comes to learning about feeding a juvenile with diabetes. They have everything needed for healthy meal planning, exchange lists, weight control and recommended exercise programs.

Andrew Bicknell
http://www.articlesbase.com/nutrition-articles/nutrition-standards-for-juvenile-diabetics-140631.html

Diet plays a key role in controlling your blood sugar. A healthy-eating plan tailored to your needs will do that and more. Majority of people affected with diabetes are overweight or obese. In fact, your risk of getting diabetes increases the more weight you put on.

So controlling your diet can be the key to reducing the risk of diabetes as well as improving your symptoms if you are already affected by this disease people often refer to as “the silent killer.”

Everybody knows that maintaining a good diet is a healthy choice for every person. But for diabetes patients, this statement means something more significant than the recent fad over healthy living.

For diabetes patients, having a healthy diet means eating in a way that reduces the risk for complications that are commonly associated with their conditions, including heart disease and stroke. For them, a healthy diet could mean the difference between die-abetes and live-abetes.

Eating healthy involves eating a wide variety of foods that encompasses the whole diet spectrum of vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry, and fish.

No, you do not have to eat all of that, but a little bit of this and that enough to balance the three basic food groups (Go, Grow, and Glow) is what you should aim for.

Tip #1: Preparing a Meal Plan

When you go on a diabetes diet, the first things you need to do is to prepare a meal plan. This will serve as your guide to how much and what kinds of food you can choose to eat at meals, and even at snack times if you wish to include that.

Now, be sure that your meal plan fits in with your schedule and eating habits. That way you will not be likely to ruin your diet simply because your work schedule conflicts with your meal schedule.

Keep in mind your end-goal: To keep your blood glucose in levels that are easy enough to maintain.

In addition to that somewhat myopic diet goal for diabetes, you also want to follow a meal plan that will help you improve your blood pressure and cholesterol levels as well as keep your weight on track.

All these – blood pressure, cholesterol and weight – are factors that contribute to the worsening of your diabetes symptoms, so controlling them could very well mean controlling your diabetes.

When preparing a meal plan, be sure to balance uptake and down take – that is, food and exercise, respectively. Additionally, your doctor may have prescribed you with insulin or oral medications to help you manage your condition.

Take those medications into account as well when you plan your meal plan, making sure that the food is balanced with the drugs. The whole thing sounds like it’s a lot of work but with a few suggestions from your physician and/or dietician you can start building a meal plan that is best for you and your condition.

Tip #2: Use the Diabetes Food Pyramid

The Diabetes Food Pyramid, released by the United States Department of Agriculture (USDA) is composed of six food groups (arranged according to how much you should eat from the least to the most and based on carbohydrate and protein content):

• Fats, sweets, and alcohol
• Milk
• Meat, meat substitutes, and other proteins
• Fruits
• Vegetables
• Grains, beans, and starchy vegetables

Fats, sweets, and alcohol are the one food group that diabetes patients should avoid.

The problem with diabetes involves a certain malfunction in the way our bodies make use of glucose in the blood. It is either there is too much glucose in our blood because we ate too much food rich in sugar so that the hormone responsible for regulating glucose – insulin – is unable to cope. Or, our cells are defective so that even though we have enough insulin to handle the job, our cells do not respond.

In order to control the levels of glucose in the blood stream, controlling diabetes diet is important. The intake of fats, sweets, and alcohol and other generally “unhealthy” foods should be minimized and only for special treats.

As for the rest of the food groups, here are the serving sizes recommended by the American Diabetes Association:

• Meat and Meat Substitutes: 4-6 oz. per day and divided between meals. This is equivalent to ¼ cup cottage cheese, 1 egg, 1 tbsp peanut butter, or ½ cup tofu.
• Milk: 2-3 servings per day
• Fruit: 2-4 servings per day
• Vegetables: 3-5 servings per day
• Grains and Starches: 6-11 servings per day, equivalent to 1 slice of bread, ¼ of a bagel, or ½ of an English muffin or pita bread.

Use this Diabetes Food Pyramid only as a guide in planning your meals. If you want a more individualized option, consult your dietician.

Tip #3: Draw Lines on Your Plate

Another good way to ensure that you are eating a balanced diet is to draw a line across your plate. It could only be an imaginary line. As you sit there for a meal, the exercise might even prove to be fun.

The first step, of course, is to imagine that you are drawing a line through the center of your plate. Then, divide one of the halves into two.

Then, fill this section with grains or starchy foods, such as rice, pasta, potatoes, corn, or peas.

The other section should comprise your meat and meat substitute group – meat, fish, poultry, or tofu.

Next, fill half of your plate with non-starchy vegetables. You can place there broccoli, carrots, cucumbers, salad, tomatoes, and cauliflower.

Last, add a glass of milk and a small piece of roll, and eh voila! You are ready to eat.

Tip #4: Reading Food Labels

With food labels, it all comes down to the Nutrition Facts. It’s that list of nutrition information found on the package of foods sold in the grocery store. Reading food labels can help you make wise choices about the foods you buy. The labels will tell you what ingredients were used, the amount of calories, and other pertinent information essential to a diabetes patient.

For instance, a typical food label would contain the total amounts per serving for the following nutrients:

• Calories
• Total fat
• Saturated fat
• Cholesterol
• Sodium
• Total carbohydrate
• Fiber

Use the nutrition facts found in food labels to compare similar types of foods and buy the one that contains fewer calories, lower fats, cholesterol, etc.

Pay close attention to free foods like sugar-free gelatin desert, sugar-free ice pops, sugarless gum, diet soft drinks, and sugar-free syrups. Just because they are called “free” does not mean they are entirely free of calories so don’t be overconfident. Instead, read the label. Most free foods should have less than 20 calories and 5 grams of carbohydrates per serving.

Another thing, “no-sugar added” means no sugar was added during the manufacture and packaging of the foods. The ingredients do not include sugar. However, the food may be high in carbohydrates still so be sure to read the label carefully.

Fat-free foods could still mean that they contain lots of carbohydrates. Often, they contain almost the same amount of calories as the foods they replace so be sure to pay attention to the label. Buying fat-free foods instead of regular foods does not necessarily mean that you are making a wise choice.

Tip #5: A Word about Sweets
Now, you know that sweets are generally discouraged among diabetes patients. However, having diabetes does not necessarily mean that you cannot have sweets. Imagine how bad life can be for the sweet tooth with diabetes. But as long as you keep your intake of sweets in moderation, there is no reason you have to eschew sugar from your life forever. After all, glucose (sugar) is still the most basic source of energy that the body needs.

So sweeten your foods with these following options:

• Sugar and other sweeteners with calories: honey, brown sugar, molasses, fructose, cane sugar, and confectioners sugar

• Reduced calorie sweeteners: erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol

• Low calories sweeteners: ascelfume potassium, aspartame, saccharin, and sucralose

Research has overturned the long standing belief that sugar caused diabetes. The new studies show us that sugar has in fact the same effect on blood glucose levels as other carbohydrates like bread and potatoes. Based on this discovery, experts agree that a diabetic can now consume sugar as long as they incorporate it into their meal plan the way they would with any ordinary carbohydrate-containing foods.
Now that you have been pointed to the right direction with these tips to improve your diabetes diet, you can go ahead and live a healthier, fuller life where nothing – no carb nor sweets – is denied you, as long as you keep it all in moderation.

Nishanth Reddy
http://www.articlesbase.com/diseases-and-conditions-articles/top-5-diabetes-diet-tips-for-creating-healthy-meal-plan-58626.html