Your
good
Health
pass it on
A healthy way to think about food
when you have diabetes
Setting
the table
Light and bright meals can
help you manage your diabetes
NDIC
P1, A
ADA Plate
P1, A
Controlling your diet is an important part of enjoying good health
when living with diabetes. But taking charge of your diet doesn’t
have to be hard.
Help Keep Your Blood Glucose Within a Normal Range
• Plan and keep to your meal and snack times
• Control the amount of food you eat at each meal
• Make healthy food choices, like nonstarchy vegetables
Keep in mind that it’s easier to make these changes in small steps. Over time, small steps add up to big success.
Make Variety Work for You
ADA Plate
P1, A, B
•Eat a variety of colorful fruits and vegetables ADA Pyr
P2, A
•Choose small amounts of healthy grains, beans, and starchy vegetables
•Include a small serving of protein with each meal
ADA Plate
P1, C
P2, D, E
•Have a few servings of nonfat or low-fat milk or yogurt
ADA Pyr
P3, B
Put a Limit on Unhealthy Foods
•Use only small amounts of healthy (unsaturated) fats, such as olive, canola, or flaxseed oil, to prepare your meals
•Make small servings of avocados, nuts, and pumpkin seeds part of your daily diet
•Avoid saturated (animal) fats and coconut or palm oil and foods that contain these fats
•Avoid trans fats, such as shortening and margarine, and processed foods that are prepared with them, such as cake, cookies, and french fries
ADA Fats
P1, A, B, C
ADA Fats
P2, D
P 3, E
how your
pl
ivide your
Nonstarchy Vegetables
plate
can serve
you
• 1/2 of your plate should have nonstarchy vegetables, spinach, carrots, lettuce, broccoli, green beans, and cabbage
Protein
• 1/4 of your plate should have foods that are protein sources, such as skinless chicken, lean cuts of beef or pork, eggs, ADA Plate
P2, E
tuna, salmon, shrimp, and tofu
Grains and Starchy Foods
of the right foods. Picture an imaginary line down
• 1/4 of your plate should have grains and starchy foods, the middle of your plate that divides your plate such as whole-grain breads, high-fiber cereal, rice, pasta, beans, peas, potatoes, squash, and low-fat crackers
in half. Then picture another line dividing one half of your plate into 2 quarter sections. Living with diabetes doesn’t mean you have to give up
Fill your plate as follows:
ADA Plate
P1, B
such as tomatoes, mushrooms, peppers, onions, cucumbers, Your plate can help you eat the right amounts ADA Plate
P1, F
to
d
at
e
Ho
Here’s
w
all your favorite foods. So even while you’re controlling
your diabetes, you can still eat and enjoy the foods
you love by creating a balanced food plan with
your doctor or dietitian.
ADA Plate
P1, C
P2, D
Ho
w
to
d
at
e
Meat: Think Small and Lean
pl
ivide your
Vegetables: Color Your Plate
ADA Veg
P1, A
P2, B
ADA Veg
P1, C
NHLBI
P16, A
NHLBI
P19, B
E at 3 to 5 servings daily. Vegetables are rich in vitamins, minerals and fiber, and they contain
very little fat. Mix and match colors to create a healthful and great-tasting meal. With nonstarchy vegetables, you can eat as much as you like!
Consider fresh, frozen, or low-sodium canned varieties or satisfy your taste buds with refreshing vegetable juice.
Vegetables also add flavor to soups
and stews and make easy-to-carry,
crunchy snacks.
You need only 4 to 6 ounces of protein a day. Meat provides the protein your body needs. Have small servings, and look for skinless chicken and lean cuts of meat with little visible fat. Also consider other sources of protein, such as salmon,
lentils, pinto beans, tofu, and eggs. One cup of a casserole, such as lasagna, counts as a meat and grain serving.
ADA Meat
P1, A, B
ADA Meat
P2, C
Grains and Starches: Yours Grains, Your Way
Eat 6 to 11 servings a day. Whole-grain breads,
cereal, and pasta are better for you than those
made with processed white flour. Healthier
foods list whole wheat or another whole grain as one of the first ingredients. Tempt your taste buds with a variety of whole grains, such as brown and wild rice, oats, and corn.
Remember to keep your food
to the inside rim of the plate.
ADA Grains
P1, A
P1, B
P2, C
&
Easy
cooking
for serving up
good health
Leave Behind Your Old Ways
ADA Foods
P1, A
People with diabetes often think they have to give up many of their favorite foods. But most of the time, that’s not true. Using low-fat cooking methods, such as baking or broiling, and replacing some of the ingredients in your recipes can turn many of your favorites into healthful meals.
Try Some Healthier Options!
• Making meat the focus of most meals
• Make nonstarchy vegetables the focus of most meals
• Battering and deep frying meat and fish
• Grill, bake, broil, or poach meat and fish to reduce calories
NDIC P14, H
NHLBI P14, C
NHLBI P16, D
NDIC P9, I
ADA Sweets, P1, A
NDIC P16, J
• Using salt as the main flavoring for all foods
• Baking muffins with the entire amount of fat and sugar in the recipe
• Adding large amounts of dressing to your salads
• Overeating sweets and desserts
• Eating snacks right out of the container
ADA Foods
P1, B
• Flavor vegetables with parsley, chicken with sage, and fish with lemon juice
• Replace the fat in muffin or quick-bread recipes with an equal
amount of applesauce
ADA Plate,
P1, A
NHLBI
P22, E
P17, F
P16, D
• Top your salad greens with fresh or dried fruit and chopped nuts or seeds
• Occasionally enjoy sweets or desserts as part of your food plan by cutting back on other carb-containing foods at the same meal
ADA Sweets
P1, A
P2, B
•Divide snacks into small individual servings
NDIC P16, J
Fruits
Choose 2 to 4 servings per day
One serving = 1 small fresh fruit, 1 cup raspberries, 1/2 cup canned fruit (canned in their own juice), or
2 tablespoons dried fruit
Milk Products
A
handy
serving
guide
ADA Pyr
P2, C
NDIC, P11, K
ADA Pyr
P3, B
Choose 2 to 3 servings per day
One serving = 1 cup nonfat or low-fat milk or yogurt
Vegetables
ADA Pyr
P2, A
Choose 3 to 5 servings per day
One serving = 1 cup raw or 1/2 cup cooked
Meat and Other Protein
Choose 4 to 6 ounces per day
Keep your portions small. Divide the protein you eat across different meals. One 3-ounce serving of meat = a deck of cards.
Substitute 1/2 cup tofu, 1/4 cup cottage cheese, 1 egg, or 1 tablespoon peanut butter for 1 ounce meat.
"
Clip and keep this serving guide handy.
Grains and Starches
ADA Pyr
P3, E
ADA Pyr
P2, D
Choose 6 to 11 servings per day
One serving = 1 slice bread, 3 cups fat-free popcorn, 3/4 cup dry cereal, 1/2 cup corn, 1/3 cup rice or pasta, or 1/4 bagel
ADA Plate
P2, D
Fats, Sweets, and Alcohol
ADA Pyr
P3, F
Use as special treats only
One serving = 1/2 cup ice cream, 1 small cupcake or muffin, or 2 small cookies
Be sure to drink plenty of
water every day.
A Handy Serving Guide
NDIC
P18, C, D, E
NDIC
P19, F, G
thumb = 1 ounce
Your thumb = 1 serving of cheese
handful = 1 or 2 ounces
Your handful = 1 ounce of nuts or pretzels
palm = 3 ounces
Your palm = 1 serving of lean meat
thumb tip = 1 teaspoon
Your thumb tip = 1 teaspoon
of margarine or butter
An educational service brought to you by:
Copyright © 2009 Merck & Co., Inc.,
Whitehouse Station, NJ, USA.
All rights reserved.
10-AUG-2013 JAN-2011-SG-4909-PE
Clip and keep this serving guide handy.
NDIC
P19, F, G
fist = 1 cup
Your fist = 2 servings
of pasta or oatmeal
"
NDIC
P18, B