The Diabetes Food Pyramid: Protein

People with diabetes have no less or more need for protein than the general public. Plus, they have a greater risk of heart disease earlier in life. One of the most important nutrition guidelines to follow is "eat less saturated fat." A quick way to do that is to cut down on animal protein foods -- meats, whole milk dairy foods, and high-fat cheeses (such as cheddar, brie, or American). If you cut down on animal protein, you can be pretty sure you will cut down on saturated fat and cholesterol as well.

Make Protein S-t-r-e-t-c-h

A way to make small servings of protein appear larger is to incorporate them into an entree such as low-fat ground beef or turkey sausage in a tomato sauce served over pasta. For ideas, take lessons from cultures that have long practiced making a small amount of protein feed many mouths -- Chinese stir-fry, Mexican burritos, or Japanese sukiyaki. This accomplishes several pyramid goals -- less meat, less fat, more starches and more vegetables. From time to time, take these recipes one step further and eliminate meat all together.

Easy ways to eat less protein

• Split a sandwich with a friend in restaurants by asking for extra pieces of bread or additional rolls. Share a salad plate, for example tuna or chicken salad, and request bread or rolls be served on the side.
  
• In fast food restaurants, order single, regular, or junior size sandwiches and stay away from the doubles and triples.
  
• Order a take-home container (doggie-bag) if you order an entrée with a serving of meat that is more than 6 ounces. Split the serving when your plate is set before you.  Take it home for lunch or dinner tomorrow.
  
• Make your own sandwiches with less protein and more vegetables.
  
• Take up more room on your plate with whole grains, starches, and vegetables. Leave room on the side for meat. The meat portion should take up only 1/4 of your plate. Think of meat as a side dish, not the main course.
  
• Buy smaller quantities (just what you need for the purpose) so you eat less.
  
• Load sandwiches with raw vegetables (easier with pita bread because you can stuff the pocket).
  
• Start the day without a serving of meat at breakfast. Try a bowl of cereal, a small bagel, or an English muffin.
  
• Gather recipes that use less meat and more grains, beans  and vegetables -- try to make a new one each week or two.

Adapted from the book Diabetes Meal Planning Made Easy. Written by Hope S. Warshaw, MMSc, RD, CDE, a nationally recognized expert on healthy eating and diabetes.