Selecting Foods for a Healthy Meal Plan

Good diets can reduce major risk factors for chronic disease-such as obesity, high blood pressure, and high blood cholesterol. Your food choices, your lifestyle, your environment, and your family history all affect your well-being. It is important for everyone to follow the guidelines listed below.

The Dietary Guidelines for Americans include the following:

Fitness

Aim for a healthy weight.
Be physically active each day.

Healthy Nutrition

Let the Pyramid guide your food choices.
Choose a variety of grains daily, especially whole grains.
Choose a variety of fruits and vegetables daily.
Keep food safe to eat.

Make Good Choice

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.

Choose beverages and foods to moderate your intake of sugars.
Choose and prepare foods with less salt.
If you drink alcoholic beverages, do so in moderation.

Some people with diabetes use the Exchange Lists for Meal Planning. This system, established by the American Dietetic and American Diabetes associations, separates foods into six categories based on their nutritional makeup. People following this plan choose a set number of servings from each category daily, depending on their nutritional needs.

For detailed information about nutritional guidelines for people with diabetes, see the following links:

Nutrition and Your Health: Dietary Guidelines for Americans
http://www.health.gov/dietaryguidelines/

FDA Consumer Magazine, Diabetes Demands a Triad of Treatments (Revised October 1999)
http://www.cfsan.fda.gov/~dms/fdacdia2.html

American Diabetes Association: Meal Planning Principles for Diabetes
http://www.diabetes.org/virtualgrocery/mealplanning.asp

American Diabetes Association Position Statement: Evidence-Based Nutrition Principles and Recommendations for the Treatment and Prevention of Diabetes and Related Complications
http://care.diabetesjournals.org/cgi/content/full/25/suppl_1/s50