Week 4 Focus- Food Guide Pyramid

The Diabetes Food Pyramid is another meal planning option that some people use. We’ve all been struggling under the weight of the USDA Food Pyramid, especially where our family seems to struggle with gluten intolerance and hypoglycemia. This is definitely a better option for our family.
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. This is a good option for those of us who have different degrees of gluten intolerance. Cheese is in the meat group instead of the milk group. But we can also use it in the milk group if you are like me, and don’t like yogurt, cottage cheese and the like.
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.
Servings: 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.

It is OK to adjust the pyramid to what works for your family's health. We would encourage as many fruits and vegetables and definitely different varieties and colors. I remember growing up we had a green vegetable and an orange or yellow vegetable with each meal plus potatoes or a starch. If we color balance our meals, we will be giving our family the vitamins that they need. Color doesn’t only play a role in the presentation of a meal but also in the health benefits.
This week our focus is on eating healthy and being more aware of what we take into our bodies. A food pyramid and tracking that pyramid gives us an idea of where we are at.
We encourage menu planning as a way of seeing to it that we have food on hand for nutritious meals and snacks. We have posted a link to a food pyramid for children (not diabetic) plus a menu planning page that also allows you to track your food groups. The chart works for both adult and child. These can be laminated and used with a dry erase marker. We hope this makes healthy eating a little easier than with the USDA pyramid. There are different pyramids out there for different lifestyles. I thought this one to be the best one that I could find.

http://betterkidcare.psu.edu/AngelUnits/OneHour/Eating/LittlePyr.pdf

FOOD PYRAMID GUIDE:
Grains and Starches
At the base of the pyramid are bread, cereal, rice, and pasta. These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, peas, and corn also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. So, you should count them as carbohydrates for your meal plan.
Choose 6-11 servings per day. Remember, not many people would eat the maximum number of servings. Most people are toward the lower end of the range.
Serving sizes are:
1 slice of bread
1/4 of a bagel (1 ounce)
1/2 an English muffin or pita bread
1-6 in tortilla
3/4 cup dry cereal
1/2 cup cooked cereal
1/2 cup potato, yam, peas, corn, or cooked beans
1 cup winter squash
1/3 cup of rice or pasta

Vegetables
All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamins, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce.
Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning.
Choose at least 3-5 servings per day.
A serving is:
1 cup raw
½ cup cooked

Fruits
The next layer of the pyramid is fruits, which also contain carbohydrates. They have plenty of vitamins, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.
Choose 2-4 servings per day
A serving is:
1/2 cup canned fruit
1 small fresh fruit
2 Tbsp dried fruit
1 cup of melon or raspberries
1 1/4 cup of whole strawberries

Milk and Dairy
Milk products contain a lot of protein and calcium as well as many other vitamins. Choose non-fat or low-fat dairy products for the great taste and nutrition without the saturated fat.
Choose 2-3 servings per day
A serving is:
1 cup non-fat or low-fat milk
1 cup of yogurt
1 oz cheese
¼ cup cottage cheese

Meat and Meat Substitutes
The meat group includes beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals. Choose from lean meats, poultry and fish and cut all the visible fat off meat. Keep your portion sizes small. Three ounces is about the size of a deck of cards. You only need 4-6 ounces for the whole day.
Choose 4-6 oz per day . This would only amount to about 2 servings a day.
1/4 cup cottage cheese
1 egg
1 Tbsp peanut butter

Fats, Sweets, and Alcohol
Things like potato chips, candy, cookies, cakes, crackers, and fried foods contain a lot of fat or sugar. They aren't as nutritious as vegetables or grains. Keep your servings small and save them for a special treat.
Serving sizes include:
1/2 cup ice cream
1 small cupcake or muffin
2 small cookies