3/5/2010

Sometimes it’s important to take a step back to the building block foundation of our nutrition plan.  There is so much information available now regarding the food we eat – glycemic index, low fat, high fiber, sugar free, low carb, sugar alcohols, and super foods to name a few – that it’s become overwhelming at times to even step into the grocery store and find items to create a well balanced meal. 

The overabundance of information (and sometimes misinformation) can side track us from what’s really the important fact in all aspects of planning, cooking and eating food.

The single basic point:  Balanced meals with appropriate portion size!

So this month, I decided to go back and stress overall balanced eating at each meal – encouraging three meals per day of course!  Take a look at portion size in each food group (there are six of them) and how much to eat for a basic balanced meal.  Since we are a women’s focused community here at Diabetes Sisters all information provided is for a mild to moderately active woman.

The Basic Food groups: (those with * next to them are Diabetes Superfoods)

Whole grains and Starches:

    *Choose 2 – 3 portions per meal (30-45g of Carbohydrate)

This group includes all foods made from grains: wheat, rye, and oats as well as starchy vegetables such as sweet potatoes (all types), corn, green peas, lima beans, and dry beans such as pinto, black, and kidney.

Serving size: (approximately 1 carb choice or 15g of Carbohydrate):

1 slice bread

½ Wheat English muffin

1 – 6 inch tortilla

¾ cup dry, unsweetened cereal (Wheaties)

1/3 cup rice or pasta (try long grain rice and 100% wheat pasta)

½ cup black beans*

Vegetables:

Choose at least 3 – 5 servings per day (at least 1-2 per meal)

These items are low in calories and high in vitamins and fiber.  Choose these as snacks between meals too!

This includes all non-starchy vegetables such as: spinach*, Swiss chard*, cabbage, broccoli, cauliflower, carrots, red peppers, tomatoes*, and cucumbers. 

Serving size:

1 cup raw

½ cup cooked

Fruits:

Choose 2 – 4 servings per day.  (try one with each meal or between meals as a snack if you can)

This group is naturally low in calories, and high in vitamins and fiber, but it does contribute carbohydrates when you are meal planning with diabetes.

This includes: strawberries, blueberries, apples, pears, and bananas, oranges*.

Serving size: (approximately 1 carb choice or 15 grams of Carbohydrate)

 1 small piece fresh fruit (the size of a baseball or tennis ball)

2 Tbsp. dried fruit

1 cup any type of melon

1 ¼ cup strawberries

¾ cup blueberries*

½ medium banana

Milk and Milk substitutes:

Choose 2-3 servings per day

This group contains high protein and calcium foods. 

Choose low fat or non-fat.

This includes: skim milk, soymilk, and yogurt* (especially Greek yogurt)

Serving size: (approximately 1 carb choice or 12 grams of carbohydrate)

 1-cup milk

 1-cup yogurt (unsweetened or sweetened with artificial sweetener)

Meat and Meat Substitutes:

Choose 6 oz. per day. 

This group offers a great source of protein, B vitamins and some contain great fiber.

Choose low-lean meats.  Bake, grill, and broil instead of frying.

This includes: turkey, beef, fish (*salmon), eggs, chicken, tofu, low-fat cheeses, nut butters* and dried beans*.

Serving size:

 3 oz of meat looks like the size of a deck of cards

 ¼ cup cottage cheese

½ cup tofu or beans

2 Tbsp. nut butter (natural)

Fats and Sweets and Alcohol:

Choose 1 portion per meal

Some added fats are healthy source of monounsaturated fat

Serving size:

Fats:     1 Tbsp olive oil or dressing made with olive oil*

1 Tbsp light sour cream

1 tsp. trans fat free margarine (try Smart Balance)

Sweets: ½ cup low fat ice cream

            1 2” square of cake

Alcohol:  12 oz beer

                 4-6 oz. wine