[/B]This is info off offical dritish diabetic website, it is something called the plate of health theory as to what food groups shuld be in each meal and how much.
Its like pasta it's not the pasta that's unhealthy it's wot u put on top, e.g fattening cheese sauces, it wud be better with a tomato based sauce, low in fat
Food and diabetes
Foods can be divided into five main groups (see below). In order for us to enjoy a balanced diet we need to eat foods from these groups.
This plate model is known as the ‘balance of good health’.* It illustrates the proportion of how much you should eat from each of the food groups to achieve a balanced diet. In other words, you should aim to eat more from the bigger sections and less from the smaller ones.
The diet for people with diabetes is a balanced healthy diet, the same kind that is recommended for the rest of the population — low in fat, sugar and salt, with plenty of fruit and vegetables and meals based on starchy foods, such as bread, potatoes, cereals, pasta and rice. This section highlighted the issues you should consider when planning your meals.
Bread, cereals and potatoes
This food groups includes: breakfast cereals, potatoes, all breads, pasta, rice, oats, noodles, yam, plantain, cassava.
We obtain glucose from the food that we eat, either from sweet foods or from the digestion of starchy foods such as bread or potatoes. The liver can also make glucose.
After a meal, the blood glucose level rises and insulin is released into the blood. When the blood glucose level falls – for example, during physical activity – the level of insulin falls. Insulin therefore plays a vital role in regulating the level of blood glucose and, in particular, in stopping the blood glucose from rising too high.
Starchy carbohydrate foods like potatoes, bread, cereals, rice and pasta should therefore be the basis of all your meals. This is because these foods help you to keep your blood glucose levels steady. Try and choose wholemeal or wholewheat varieties where possible. Everyone with diabetes has individual dietary requirements, which is why it is important to get specific advice from a local dietitian. He or she will guide you on the amounts of different foods you should eat.
Milk and dairy foods
This food group includes: milk, cheeses, yogurt and fromage frais. You should aim to eat or drink moderate amounts of milk and dairy foods each day. Also, choose lower-fat versions, for example skimmed or semi-skimmed milk and cottage cheese.
Adults need about one pint of milk per day or the equivalent in dairy foods to meet calcium needs. Aim for two to three servings of milk and dairy foods each day.
This food group includes meat, poultry, fish, eggs, beans and pulses, and also nuts. You should aim to eat moderate amounts from this food group every day.
You should try to eat foods from this group twice a day. Choose lower-fat versions wherever you can and limit fried foods.
Fish is definitely a good alternative to meat at mealtimes and offers positive health benefits. White fish such as cod, plaice and haddock are low in fat. Oily fist such as salmon, sardines, mackerel, pilchards, trout and herring (tined, fresh or frozen) are higher in fat than white fish but they contain a special type of polyunsaturated fat know as ‘omega 3’ fat. This type of fat has been shown to help protect against heart attacks. It also helps to lower a type of fat in your blood known as triglycerides. Try to eat oily fish twice a week.
Fruit and vegetables
People with diabetes can eat any kind of fruit, regardless of the sugar content. Everyone is encouraged to eat at least five portions of fruit and vegetables every day. Spreading the fruit you eat through the day will avoid a sudden rise in blood glucose levels. Although some fruits have a lower glycaemic index, which shows how foods affect blood glucose levels, the important thing is to increase the amount of fruit you eat, including a wide variety of different fruits.
All fruit and vegetables are extremely good for you. They are high in fibre, low in fat and packed with vitamins and minerals. Research has shown that eating more can reduce the risk of coronary heart disease, some cancers and some gut problems. You should aim to eat five portions of fruit and vegetables per day: for example, three portions of fruit and two portions of vegetables or vice versa. Eating more fruit and vegetables also helps to improve the overall balance of the diet. Fruit is the perfect snack.
This food group includes all types of fruit and vegetables including fresh, frozen, canned, juices and dried. It is recommended to eat at least five portions of fruit and vegetables each day.
One portion =
one medium- sized fresh fruit (apple, pear, banana, etc)
two small fruits (apricots, plums, kiwi fruit, etc)
a cupful of berries or very small fruit (grapes, raspberries, etc)
a bowlful of salad
a large slice of a large fruit (melon, pineapple, etc)
three serving spoons of tinned or stewed fruit
half a serving spoon of dried fruit
a small glass of unsweetened fruit juice
three serving spoons of a small vegetable (sweetcorn, peas, etc)
two serving spoons of green or root vegetables or pulses (beans, carrots, etc)
Dried fruits
Rich in fibre, vitamins and minerals like iron, dried fruits can add a variety of nutrients and flavour your daily meals. But watch out for fruits soaked in honey and syrup – they can be sickly sweet.
Dried fruits are however a more concentrated source of sugar than fresh but you can still use them in savoury or sweet dishes. As well as the more common dried fruits such as prunes, apricots, raisins and figs, why not check out something more unusual, such as papaya, cranberries and mangoes.
