Diabetes can be quite scary especially if you have just recently been a victim of the disease. There are a lot of myths and old wives' tales surrounding the disorder and you are given more don'ts than do's as regarding your diet and nutrition. So what is the ideal diabetes nutrition for you and how do you go about planning each meal? Read on for a complete, comprehensive nutrition plan for you.

- Firstly, understand that fad diets are never good for you in the long run, though they may seem to work for the moment. The key to good health is to eat well and include all types of food items in your diet.

- Consume plenty of vegetables and fruits. Cut down on starchy veggies and include various 'colorful' ones such as carrots, broccoli, spinach and beans.

- Fish is good for your health and so are lean meats. But make sure to skin the meats before consuming them. Also, avoid red meats at all costs.

- Use whole grains foods in your diet. They are loaded with fibers! Also include many varieties of lentils.

- Stop using oils containing saturated and trans fats. Use liquid oils for cooking instead. Avoid fat-rich foods and sweets as well.

- Switch to skimmed milk and milk products. Additionally, cut down on 'fizzy' drinks like soda and other aerated drinks. Consume water instead and you will see the difference in just a few days!

- Most importantly, eat moderately. Overstuffing yourself even with healthy foods can result in unnecessary weight gain.

Your ideal diabetes meal plan

In order to be able to eat healthy, create a systematic diabetic meal plan for yourself. Sticking to this plan ensures that you are eating just the amount necessary for you and no more, and also that you are including all varieties of food in your daily diet. Remember, working out a sensible plan will help you hugely, as it will bring down your weight (in case you need to reduce), blood sugar and cholesterol levels too!

Talk to your physician and let him chalk out your diet for you. Stick to this diet, medication and exercise schedule and you will be surprised to see how quickly this shows its benefits!

What your plate should contain each day

It is advisable to watch what you eat if you are diabetic. Make sure to include the following in your everyday diet:

1. Around a quarter of your diet should comprise whole grains and some starchy foods too, such as pasta, potatoes, rice, peas and corn.

2. The second quarter should be made up of protein-rich foods such as lean meat, poultry, fish and tofu.

3. The third quarter should contain non-starchy vegetables such as tomatoes, cauliflower, broccoli, carrots, cucumbers and the like. Toss it all into a colorful, inviting salad if you like. If you would love dressing, substitute fattening mayonnaise with skim milk yogurt topping and some spices. You would be amazed at how good that concoction tastes!

4. The final quarter should ideally contain a glass of skimmed milk and a serving of fruit.

Maintaining nutrition in diabetes is vital for your all-round health. Make sure to eat healthy. You could even rope in your entire family to follow this kind of diet - it will help all of you!