The ideal recipe for variety is to eat all ten food groups every day.
Let's take a look at the top 10 food groups, what nutrients they provide, what's available at the market, and how much to eat each day.
1
Cereals, beans, potatoes
Whole grains
Provide the main nutrients: carbohydrates, protein, dietary fiber, vitamin B1, vitamin B2. Whole grains will be more rich in B vitamins, dietary fiber, iron and essential fatty acids.
The main varieties: rice, wheat, corn, millet, barley, barley, sorghum, barley, oats, oat, buckwheat, millets and so on.
Mixed beans
Provide the main nutrients: carbohydrates, protein and amino acids, B vitamins and minerals. The composition of amino acids is the same as soybeans, close to the body's needs, especially rich in lysine, which is lacking in cereal proteins.
The main varieties: adzuki beans, kidney beans, mung beans, peas, chickpeas, broad beans and so on.
Potatoes
Provide the main nutrients: carbohydrates, dietary fiber, potassium and so on.
Main varieties: potato, sweet potato. In addition, yam, taro also belongs to the potatoes, in daily life, they are often eaten as vegetables.
Daily intake of cereals and potatoes 250 to 400 grams of food, of which 50 to 150 grams of whole grains and miscellaneous legumes, 50 to 100 grams of potatoes.
2
Vegetables
Provide key nutrients: beta-carotene, folate, calcium, potassium, vitamin C, dietary fiber; in addition to being a good source of phytochemicals (e.g. polyphenols, carotenoids, organosulfur compounds, etc.).
Main varieties: dark vegetables such as rape, cauliflower, kale, etc.; light-colored vegetables such as white radish, cabbage; starchy vegetables such as taro; aquatic vegetables, fungi and algae.
Daily vegetable intake of about 500g, dark-colored vegetables accounted for more than half.
3
Fruits
Provide the main nutrients: vitamin C, potassium, magnesium and dietary fiber (pectin, semi-fiber). Also a good source of phytochemicals
Main varieties: nuts (apples, pears, etc.); drupes (peaches, apricots, dates, etc.); berries (grapes, strawberries, etc.); citrus (oranges, tangerines, grapefruit, etc.); melons (watermelon, cantaloupe, etc.); tropical and subtropical fruits (bananas, pineapples, mangoes, etc.).
Diabetic patients can choose fruits with lower GI, pay attention to the reasonable arrangement of the time of consumption of fruits, you can choose to eat fruits in the middle of two meals or before or after exercise, and it is not easy to consume too many fruits each time.
4
Livestock and poultry meat
Provide the main nutrients: high-quality protein, lipids, fat-soluble vitamins, vitamin B6, vitamin B12 and selenium.
Main species: common livestock are pigs, cows, sheep, etc.; common poultry are chickens, ducks and geese.
5
Aquatic products
Provide major nutrients: In addition to providing high-quality protein, fish oil contains DHA and EPA fatty acids.
Main varieties: Common aquatic products include fish, shrimp, crab, shellfish and so on.
The Dietary Guidelines for Type 2 Diabetes in China recommend that diabetic patients often eat fish and poultry, eggs and livestock in moderation, and limit the intake of processed meat.
6
Eggs
Provide the main nutrients: high-quality protein, lipids, phospholipids, vitamins and minerals, etc., containing micronutrients are mainly concentrated in the yolk.
The main varieties: eggs, duck eggs, goose eggs, cranberry eggs and so on.
No more than one egg per day.
7
Milk and milk products
Provide the main nutrients: high-quality protein, calcium, B vitamins, etc.; yogurt also provides probiotics.
Main varieties: milk, yogurt, cheese, milk powder and other products.
8
Soy Nuts
Soybeans
Provide the main nutrients: protein, fat, vitamin E, and phospholipids, soy isoflavones, phytosterols and so on.
The main varieties: soy milk, tofu, dried tofu, vegetarian chicken, soybean skin, bean sprouts and so on.
Nuts
Provide the main nutrients: fat, essential fatty acids, protein, vitamin E, B vitamins, minerals and so on. Chestnuts and other rich in starch.
Main varieties: tree nuts: walnuts, chestnuts, almonds, etc.; seeds: peanuts, melon seeds, etc..
Milk, beans and nuts should be included in the daily diet of patients with type 2 diabetes mellitus, with a daily intake of milk and milk products equivalent to 250 to 300 ml of liquid milk, soybeans and nuts 30 to 50 g. When choosing yogurt, you should choose plain yogurt without sucrose and honey; and snacks to add a meal can be chosen from pistachio nuts, lentils and other nuts.
9
Cooking oil
Provides the main nutrients: fat and essential fatty acids.
Main varieties: various vegetable and animal oils.
10
Salt
Provides major nutrients: sodium
Main varieties: iodized salt, soy sauce
Diabetic patients should pay attention to the choice of less oil and less salt cooking methods, the daily use of cooking oil should be limited to 30g, the daily amount of salt should not be more than 6g.
In the meeting of the diversification of the diet, remember to Drink plenty of plain water, or light tea and coffee, but avoid alcohol and drinking on an empty stomach.