Choosing Healthy Foods

MyPyramid is a good basic guide to choosing healthy foods. It shows the kinds of foods everyone needs. The best choices for the rest of the family are also the best choices for people with diabetes. The foods in each section of MyPyramid provide some, but not all, of the nutrients needed for health. It is important to eat servings from every group each day.

MyPyramid shows the food group colored bands running from the tip of the pyramid to its base. The different size bands show the proportion of food we should eat from each food group. One pyramid does not fit all of us. So the USDA created 12 pyramids, depending on how many calories you need and how active you are. A fun way to determine which pyramid is right for you is to visit the MyPyramid website.¹ By typing in your age and activity level, the "Pyramid Planner" automatically calculates the number of servings from each food group and total number of calories you need each day.

Tips for making healthy food choices

Choosing your foods according to MyPyramid will help you follow these guidelines for healthier eating:

• Eat a variety of foods from the different food groups.
• Eat plenty of fruits and vegetables. All fruits and most vegetables contain carbohydrates, but their high content of vitamins, minerals, and fiber make them great choices.
• Choose a diet low in fat, saturated fat, and cholesterol. For best health, these should make up only a small portion of overall food choices. Saturated fats (animal fats and shortenings, for example) tend to raise blood cholesterol levels and are bad for the health of your heart.
• Use salt (sodium) in moderation. Most people eat more salt than they really need. For some people, extra salt adds to their risk for high blood pressure. High blood pressure is more common in people with diabetes. Uncontrolled blood pressure (greater than 130/80) greatly increases the risk for health problems. Here are ways to cut down on salt:
  • -  Choose foods "close to nature." Less processed foods have less salt.
  • -  Avoid foods canned, boxed, or frozen with extra salt. Try the "no-salt added" varieties.
  • -  Use herbs, spices, and salt-free seasoning mixes for added flavor, instead of salt.
• Use sugar in moderation. High sugar foods should make up only a small part of the diet. However, small amounts of sweet foods can be a part of a healthy diet, even for people who have diabetes. Learn how to fit the sweets you enjoy into your overall plan.
• Use alcohol in moderation. Alcohol can dangerously lower blood sugar in people with diabetes who take insulin or diabetes pills. If you choose to drink alcohol, talk to your doctor or dietitian about how to drink safely. Pregnant women should not drink alcoholic beverages.

Reference
1. United States Department of Agriculture. MyPyramid.gov. Available at: www.mypyramid.gov. Accessed March 3, 2006.