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If you have diabetes, it’s a good idea to work with your healthcare team to develop a meal plan that is right for you.
An individualized meal plan will help you decide what foods to eat and how much you should eat. A healthy meal plan can help manage your blood sugars and allow you to achieve your weight management goals.
Here are a few healthy eating tips to get you started that are good for the entire family!
Try to eat the following daily:
At least 5 servings of fruits and vegetables in a variety of colors, such as green, yellow, orange, and red
Aim for 6 servings of breads, cereals, and starchy vegetables, like peas, corn, potatoes, and dried beans (for example, pinto or kidney beans)*
Choose 2-3 servings of low-fat dairy products, like skim or 1% milk or nonfat yogurt
Choose lean meats, chicken, and fish. Pick meats without visible fat and remove skin from chicken and other poultry; avoid fried meats. Try to include 2-3 servings of fish a week
Fewer sweets and desserts. Most desserts are high in calories and contain few 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…
Equals…
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
Source: American Diabetes Association. Portion Sizes: A Key to Weight Loss. February 2006.
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