Choose Your Plate to Battle Type 2 Diabetes

Nov.- Dec. 2011

Three hundred, sixty-six million people worldwide are now living with diabetes — an astounding example of how a chronic disease can grow into a worldwide epidemic.

There are also many who don’t know they have diabetes yet and those in the beginning stages of diabetes, often referred to as pre-diabetes.

The majority of people with diabetes are those with Type 2 diabetes. Type 2 diabetes is preventable and manageable. Nutrition and healthy lifestyles can make a huge impact. Just making a few diet changes can make a big difference.

One of the newest tools to help you create a healthy eating plan is “Choose My Plate” from the United States Department of Agriculture (USDA). It replaces the old food pyramid. The new plate method is simple to understand and follow:

One half of your plate = fruits and green vegetables.
One quarter = lean protein such as white meat, poultry, or fish.
One quarter = starches or grains, preferably whole grains.
A cup of low-fat milk will round out a balanced diet.

A balanced diet can help with weight loss and maintenance, which in turn helps to prevent diabetes. And, if you’re overweight, a small amount of weight loss —five or 10 percent — can make a big difference. My Plate has a big emphasis on fruits and vegetables because they give you the biggest bang nutrition-wise per volume and fill you up.

Diabetes can be delayed and often prevented by following a healthy lifestyle. Trying to change, but feeling overwhelmed? Take small steps, making one change at a time. This strategy will pay off in the end.

For more information on Choose my Plate and to print out your personal daily food plan, go to choosemyplate.gov.

Source: U.S. Department of Agriculture