In 2005, the United States Department of Agriculture replaced the food guide pyramid of the 1990s with a new program designed to adjust to the active lifestyles of all individuals, taking into account sex, age and activity levels. The new program, MyPyramid, is designed to help individuals make healthy food choices by showing them what categorizing foods and allowing individuals to form meal plans that accommodate their lifestyles.
This or any food pyramid is especially helpful for diabetics who should learn how the food they eat affects their blood sugar levels. The pyramid is divided into six groups, including grains, vegetables, fruits, oils, milk and meat and beans. Foods from the grains, vegetables, fruits and milk categories affect blood sugar the most.
Grains. Grains or starches include breads, pastas, cereals, rice and starchy vegetables like corn and potatoes. This group provides carbohydrates, vitamins, minerals and fiber that your body needs on a daily basis. You should try to incorporate grains into each meal of the day. Examples of a serving of starch include a piece of bread, a small potato or a ½ cup of cooked cereal.
Vegetables. Vegetables provide vitamins, minerals and fiber and are low in carbohydrates. They include lettuce, tomatoes, broccoli, spinach, cabbage, turnip greens and carrots. A serving of vegetables includes 1 cup of salad or a ½ cup of green beans.
Fruits. Fruits provide vitamins, minerals, fiber, and carbohydrates. Examples include apples, oranges, pears, grapes, strawberries, raisins, canned fruits and fruit juices. A serving includes a small apple or a ½ cup of juice.
Milk. Milk provides vitamins, minerals, calcium, carbohydrates and protein. Yogurt is also included in this category. An example of a serving is 1 cup of either low fat or fat free yogurt or 1 percent or skim milk.
Meats and Beans. This category provides protein, vitamins and minerals. Examples from this group include meat, poultry, eggs, fish, cheese, beans and tofu. You should eat a small amount from this category daily. Peanut butter and cottage cheese also fall into this group of foods. A serving includes 1 slice (or ounce) of turkey, 1 egg or 2 tablespoons of peanut butter.
Oils. The oils category includes the fats and sweets we incorporate into our diets. You should eat sweets sparingly. They can be high in fat, cholesterol and calories and are not as filling as other foods. Limiting the amount of oils in your diet can help keep both your weight and blood glucose levels under control. Bacon, donuts and salad dressings are included in the oils category.
Certainly, how many servings you should have of each category above varies depending on the plan your doctor has specified for you. For example, a 135–pound woman will not consume as many calories as a 200–pound man; therefore, her servings from each of the categories throughout the day will be less than his. Further, your doctor may decide that you should limit or increase the amounts of certain foods you eat depending on the patterns established by monitoring your blood glucose levels. Logon to NIDDK’s What I Need to Know about Eating and Diabetes to access a chart that compares activity levels and body build and suggests serving sizes and caloric intake accordingly.