What can I do to help prevent diabetes? What should I eat?
Eating a healthy diet is one of the most important things you can do to maintain a healthy weight and decrease your risk for diabetes. A healthy meal plan for people with diabetes or those trying to prevent diabetes is generally the same as a healthy diet for anyone – low in fat, moderate in salt and sugar, with meals based on whole grain foods, vegetables and fruit.
2010 USDA Dietary Guidelines recommend maintaining calorie balance over time to achieve and sustain a healthy weight and to choose more nutrient-dense foods. Foods and nutrients to increase are:
• A variety of vegetables and fruits, especially dark-green, red and orange vegetables
• Consume at least half of all grains as whole grains.
• Fat-free or low-fat milk products, such as milk, yogurt, cheese, or fortified soy beverages.
• A variety of protein foods, including seafood, lean meat, poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
• Protein foods that are lower in solid fats and calories.
• Use oils to replace solid fats where possible.
• Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk products.
There are many tools to help set up your plate healthfully at www.choosemyplate.gov. You can also track your calorie intake, physical activity and weight at this website under the SuperTracker tab.