NUTRITIONAL GUIDELINES FOR LOWERING YOUR SUGAR INTAKE
I
f your doctor wants you to follow a diabetic or weight reduction diet, you will be making positive steps
toward good health at home if you:
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Reduce your intake of foods high in sugar.
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Eat 3 well balanced meals per day and an evening snack.
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Achieve and maintain your ideal body weight.
Review the list of high sugar foods on the left, and consider the recommended substitutions. On special
occasions, remember that moderation is the key.
If you usually eat:
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Sugar, fructose, honey and Syrup
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Jam, jelly and preserves
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Candy or gum
Cakes, pies and cookies
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Chocolate
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Pudding and gelatin
Ice cream
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Dietetic chocolate or cookies
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Canned fruit packed in syrup, or
Presweetened fruit juices
n Fruited yogurt
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Milkshakes
Try this instead:
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Equal®, Splenda®, other sugar substitutes, reduced
calorie or lite syrups in moderation, fresh fruit as a topping.
n Low sugar or reduced calorie jams, jellies and preserves
in moderation.
n Sugarless hard candy and gum in moderation.
n Graham crackers, crackers, pretzels, bread sticks, rice
cakes, bran or corn muffins, or for occasional use: Angel
Food cake, plain cake without icing, and vanilla wafers.
n Chocolate extracts for flavor, hot cocoa sweetened with
nutra-sweet, sugar free chocolate soda.
n Sugarless gelatin, pudding sweetened with nutra-sweet.
n One half cup of ice milk is okay once or twice per week,
blended frozen fruit.
n Dietetic products are not always reduced in calories.
Read the label and use in moderation.
n Fresh fruit, canned fruit in it’s own natural
juice, unsweetened fresh juice.
n Plain yogurt sweetened with fresh fruits, vanilla extract
or low sugar jams.
n Milk blended with ice cubes, fruit, yogurt and flavored
extracts, Alba® shakes.
Continued
CP0402
04/05
If you usually eat:
Try this instead:
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Soda and punch
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Sugar coated and high sugar breakfast cereals
Club soda, sugar free soda, beverages sweetened with
nutra-sweet, flavored mineral water.
n Unsweetened cereals (i.e., shredded wheat, cornflakes,
puffed wheat, rice or corn). Homemade granola
without added sugar.
Use this guide to help make
your meal plans
Your meal plan includes servings or protein, starch, fruit,
vegetables, fat and milk. A balanced meal includes one
or more servings from each food group. Milk will be
included based on individual preference.
Food Groups
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1 milk (mk)
n 1 vegetable (vg)
n 1 fruit (fr)
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=
=
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1 bread (br)
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1 meat (mt)
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1 fat
=
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8 oz. nonfat milk, yogurt or buttermilk.
n 1/2 cup plain, non-starchy vegetable or vegetable juice.
n 1 small piece of fruit, 1/2 small banana or grapefruit,
1
/2 cup cut fruit or juice without added sugar.
n 1 slice bread, 1/2 bagel, 1/2 cup rice, potato or noodles,
1
/2 cup hot cereal or bran cereal, 3/4 cup unsweetened dry
cereal, 4 crackers.
n 1 oz. cooked lean meat, fish, or poultry, 1 egg, 1 oz. low
fat cheese or cottage cheese.
n 1 teaspoon margarine, oil, mayonnaise or butter, 1
tablespoon salad dressing or cream cheese, 2 tablespoons
sour cream, 1/8 avocado, 1 strip bacon.
Here is your individualized ______ calorie meal plan.
Breakfast
Meat
Bread/Starch
Vegetable
Fruit
Fat
Milk
Lunch
Dinner
Bedtime