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What Should I Eat???
If you have diabetes, it’s a good idea to work with your health care team to develop a
meal plan that is right for you. A meal plan will help you decide what foods to choose
and how much you should eat. A healthy meal plan can help manage your blood
sugars and help you reach your weight management goals. Here are a few healthy
eating tips to get you started that are good for the entire family!
1. Eat at least five servings of fruits and vegetables every day. Include a
variety of colors such as green, yellow, orange and red.
2. Aim for six servings of breads, cereals and starchy vegetables. Starchy
vegetables include peas, corn, potatoes and dried beans, such as pinto
or kidney beans.*
3. Choose 2-3 servings of low-fat dairy products like skim or 1% milk or
low fat yogurt.
4. Choose lean meats, chicken and fish. Pick meats without visible fat and
remove skin from chicken and other poultry. Try to include 2-3 servings
of fish a week. Avoid fried meats.
5. Cut back on sweets and desserts. Most desserts are high in calories
and do not contain many vitamins and minerals.
*Try to include whole grain breads and cereals in place of refined foods like white
bread or white rice.
A Serving Of = Is Equal To :
Fresh fruit or vegetables = 1 cup
Canned fruit or cooked vegetables = 1/2 cup
Starchy vegetables or dried beans = 1/2 cup
Bread = 1 slice
Dry cereal = 3/4 cup
Cooked cereal = 1/2 cup
Rice or pasta = 1/3 cup
Dairy products = 1cup
Lean meats, chicken and fish 3 ounces
Oil, margarine, or butter= 1 teaspoon
Portion Size Tips
Here are some tips to help you with portion sizes:
A ½ cup serving of canned fruit, vegetables or
potatoes looks like half a tennis ball sitting on
your plate
3 ounces of meat, fish or chicken is about the size
of a deck of cards or the palm of your hand
A 1 ounce serving of cheese is about the size of your thumb
A 1 cup serving of milk, yogurt or fresh greens is about the size
of your fist
1 teaspoon of oil is about the size of your thumb tip
If you have diabetes, it’s a good idea to work with your health care team to develop a
meal plan that is right for you. A meal plan will help you decide what foods to choose
and how much you should eat. A healthy meal plan can help manage your blood
sugars and help you reach your weight management goals. Here are a few healthy
eating tips to get you started that are good for the entire family!
1. Eat at least five servings of fruits and vegetables every day. Include a
variety of colors such as green, yellow, orange and red.
2. Aim for six servings of breads, cereals and starchy vegetables. Starchy
vegetables include peas, corn, potatoes and dried beans, such as pinto
or kidney beans.*
3. Choose 2-3 servings of low-fat dairy products like skim or 1% milk or
low fat yogurt.
4. Choose lean meats, chicken and fish. Pick meats without visible fat and
remove skin from chicken and other poultry. Try to include 2-3 servings
of fish a week. Avoid fried meats.
5. Cut back on sweets and desserts. Most desserts are high in calories
and do not contain many vitamins and minerals.
*Try to include whole grain breads and cereals in place of refined foods like white
bread or white rice.
A Serving Of = Is Equal To :
Fresh fruit or vegetables = 1 cup
Canned fruit or cooked vegetables = 1/2 cup
Starchy vegetables or dried beans = 1/2 cup
Bread = 1 slice
Dry cereal = 3/4 cup
Cooked cereal = 1/2 cup
Rice or pasta = 1/3 cup
Dairy products = 1cup
Lean meats, chicken and fish 3 ounces
Oil, margarine, or butter= 1 teaspoon
Portion Size Tips
Here are some tips to help you with portion sizes:
A ½ cup serving of canned fruit, vegetables or
potatoes looks like half a tennis ball sitting on
your plate
3 ounces of meat, fish or chicken is about the size
of a deck of cards or the palm of your hand
A 1 ounce serving of cheese is about the size of your thumb
A 1 cup serving of milk, yogurt or fresh greens is about the size
of your fist
1 teaspoon of oil is about the size of your thumb tip
Myths about eating with Diabetes From
The American Diabetes Association
The American Diabetes Association
Compliments of SPLENDA®
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