exchange lists for diabetes

8/8/2019 Exchange Lists for Diabetes

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Choose Your Foods

Exchange

Lists

for

Diabetes

A

Amer i can

Diabe tes

Associa t ion

Cu r e Care

Commitment®

A m e r i c a n

D i e t e t ic

A s s o c i a t i o n



Choose

Your

Foods

Exchange

Lists for Diabetes

For general information

about

diabetes, call the American Diabetes Association (1-800-342-2383) or visit

www.diabetes.org.

For a referral to an RD in your area, visit the American Dietetic Association's Web site at www.eatright.org.

The American Dietetic Association is the nation's largest organization of food and nutrition professionals, with more

than

67.000

members. The

American

Diabetes Association

is

the nation's

leading

voluntary health agency

working to

prevent and cure diabetes and improve the lives of all people affected bydiabetes.

Copyright 2008.American Dietetic Association, American Diabetes Association.

All

rights reserved. No part of this

publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the

prior written consent

of

the

publisher. Printed in the United States of America.

The views expressed in this publication are those of the authors and do not necessarily reflect policies and/or official

positions of the American Dietetic Association. Mention of product names in this publication

does

not

constitute

endorsement by the

authors

or the American Dietetic Association. The American Dietetic Association

disclaims

responsibility for

th e application

of the information

contained

herein.

The suggestions and information contained in this publication

are

generally

consistent

with the

Clinical Practice

Recommendations

and other policies of the American Diabetes Association, but they do not represent the policy or

position

of the Association or any of its

boards

or

committees. Reasonable steps

have

been

taken to

ensure

the accuracy

of the information

presented.

However,

the

American

Diabetes

Association

cannot ensure the

safety or efficacy of any

product or service described in this publication. Individuals are advised to consult a physician or other appropriate

health care professional

before

undertaking

any

diet

or exercise program or taking any medication referred

to

in

this

publication. Professionals must use and apply their own professional judgment, experience, and training and should

not

rely solely on

th e

information

contained

in this publication before prescribing any diet, exercise, or medication.

The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes

no

responsibility or liability for personal or other injury, loss, or

damage that

may result from the

suggestions

or

information in this publication.

978-0-88091-377-5

Contr ibutors :

Anne Daly. MS. RD, BC-ADM.CDE

Alison Evert,

MS. RD.

CDE

Marion I. Franz.

MS.

RD. CD E

Pat ti Cei l. MS. RD, FADA,

CDE

Lea

Ann Holzmeister. MS. RD

Karmeen Kulkarni.

MS. RD.

BC-ADM. CDE

Emily S. Loghmani. MS. RD,

LD.

CDE

Tami

A. Ross. RD. LD. CDE

Madelyn Wheeler. MS, RD. CDE.

FADA.

CD. Chair

Reviewers :

Stephanie

Dunbar, MPH, RD

Esther

F.

Myers. PhD. RD.

FADA

10 987654 1



Healthy

Eating

Is

the

First Step

in Taking Care

of

Your

Diabetes

People with

diabetes

do not need special foods. In

fact, the

foods that

are

good

for everyone are good for

you. This booklet has placed

the

foods you

eat

into

the three major nutrients: carbohydrate, protein, and

fat. This

booklet

can help you manage

your

diabetes

and will also help you manage

your

weight if you are

careful

a bout th e fat from the

Mea t

and

Meat

Subs t i tutes

and Fat

l ists

Carbohydrate, protein,

and

fat are found in the food you eat. They supply

your body with energy, which is measured in calories. When you eat food,

and especially carbohydrate, it is turned into glucose. Glucose is

the

energy

source for

the

cells in your body. However,

our

body

needs

insulin

to

use this

energy. Insulin is

made

in

the

pancreas.

If

you have

diabetes, either

your

pancreas is no longer making insulin, is not making enough insulin, or your

body is resistant to insulin. In each case, insulin is not working properly, the

glucose is not getting into the cells, and your blood glucose levels can get

too

high.

You

can make a difference in your blood glucose control through your food

choices. To keep your blood glucose levels near normal, you need to balance

the

food you

eat

(especially the carbohydrates), your physical activities,

and

the insulin your body makes or gets by injection. Blood glucose monitoring

gives you information to help you

with

this balancing act. Near-normal

blood glucose levels help you

feel

better and may reduce or prevent the

complications of

diabetes.

It is helpful for most people with diabetes to eat about the same amount of

carbohydrate around the same time each day. However, if you take multiple

daily injections of insulin to control your blood glucose levels, you have more

freedom to choose your foods and mealtimes. Regardless of how you manage

I



your

diabetes, try

to spread

your meals

throughout the

day

and do not skip

meals. Ifyou use

insulin or some glucose

lowering medications, skipping

meals

may lead to low

blood glucose levels and may make

it

harder to

control your

appetite.

Snacks can

also be

an

important

part

of

many

diabetes

food plans.

Your registered

dietitian

(RD)

can help you

decide

the time and

size

of snacks

that are right

for you.

Planning Healthy Meals

Good

health

depends

on eating a variety of foods

that

contain

the

right

amounts

of carbohydrate,

protein,

and fat, as well as

vitamins,

minerals, fiber,

and

water. For

teenagers and

adul ts , a healthy daily meal plan includes at

least

2

to

3

servings

of nonstarchy vegetables

2 servings

of

fruits

6

servings

of

grains, beans,

and

starchy

vegetables

2 servings

of low-fat or fat-free

milk

abou t 6

oz

of mea t

o r

mea t subs ti tu t e s

small amounts of fat and sugar

The actual

amounts

of each depend on the number of calories you need,

which in turn depends on your sex, size, age, and activity level. Together with

your RD, you can work out a meal plan to get the right balance between your

food,

medication,

and

physical activity.

When planning your meals, begin with the amount of food you normally eat

and your food preferences, including your favorite family recipes,

and then

adjust

these amounts

and foods to meet your goals of weight gain, loss, or

maintenance. The food lists in this booklet provide you with a variety of

choices to help you plan your meals. Some of the serving amounts may be

smaller

than what you are used to, but you can often eat more than 1choice

in a meal. You just need to keep track of how many choices you have at each

meal or snack.

Your

RD can help

you

learn

how

to choose your foods using

these

food lists and how to add your favorite foods to

these

lists.

2



How This Booklet Works with

Meal Planning

There are

three main groups of

foods

in this

booklet.

They

are based

on

the

three major nutrients: carbohydrates, protein (meat and meat substi tutes) ,

and fat.

Each food list

contains

foods

grouped

together because they

have

similar

nutrient

content and serving

sizes. Each

serving

of a food has about

the same

amount

of carbohydrate, protein, fat, and calories as the other

foods on

the

s ame list.

Foods

on the

Starch

list,

Fruits

list, Milk

list,

and

Sweets,

Desserts, and

Other

Carbohydrates list

are similar

because

they

contain

12

to

15 grams of

carbohydrate per

serving.

Foods on

the

Fat

list

and M eat and M eat

Substitutes list usually do

not

have carbohydrate

(except for the

plant-based meat

substitutes

such

as beans

and

lentils).

Foods on the Starchy Vegetables list (part of the

Starch list and including

foods

such as potatoes,

corn,

and

peas) contain 15 grams of carbohydrate

per serving.

Foods on the

Nonstarchy

Vegetables list (such

as green beans, tomatoes, and carrots) contain

5 grams of carbohydrate per serving.

Some

foods

have

so

little carbohydrate and

calories

that

they are

considered

free, if eaten in small

amounts . You can find

these

foods

on

the Free

Foods list.

Foods

that

have

different

amounts

of

carbohydrates

and

calories

are listed as Combination

Foods

(such as lasagna) or

Fast Foods.



The Food Lis ts

The

following

chart shows t he amount of

nutrients in 1 serving from

each

list.

F ood L ist

Carbohydrate

grams)

Pro t e in

grams)

F a t

grams)

Calor ies

Carbohydrates

Starch:

breads, cereals

and

grains,

starchy

vegetables,

crackers,

snacks,

and

beans,

peas,

and lentils

15

0 -3

0 -1 80

Frui ts 15 —

6 0

Milk

Fat-free, low-fat,

1%

Reduced-fat, 2%

Whole

12

12

12

8

8

8

0 -3

5

8

100

120

160

Sweets, Desser ts , and

Other

Carbohydrates

15

var ies

var ies va r i e s

Nonstarchy

Vegetables

5 2

—

25

M ea t a nd

Mea t Subs t i tu tes

Lean

Medium-fa t

High-fat

Plant-based

proteins

var ies

7

7

7

7

0 -3

4 -7

8+

var ies

45

75

100

var ies

F a t s

—

—

5

45

Alcohol

var ies

—

—

100



Other Fea tures o f Choose

Your

Foods

Other helpful features in this booklet include the following:

Reading Food Labels: Nutrition Facts labels are an important part of

meal planning. Each food list in this booklet shows the average nutrient

and calorie values, but these values aren't exact for each food. Using the

information on the Nutrition Facts panel will give you the specific nutrient

and calorie values you need for more accurate meal planning. (See

page 54.)

Your

Meal

Plan:

This

is located on the

inside

back cover of

this

booklet.

On this page you can plan a day of healthy meals.

You

and your RD will fill

in the meal plan together, it

will

tell you how many servings to select

from

each of the lists at each meal and snack. The number of servings is based

on your calorie and nutrition needs and your diabetes management plan.

Symbols are used throughout this booklet. These will let you know which

foods

are high in fiber, high in

sodium,

or have extra fat.

v^> High in fiber = More than 3 grams of dietary fiber per serving.

^7 xtra fat =Afood with extra fat, or prepared with added fat.

(Add

an extra

fat

choice.)

j§

High

in

sodium

=

480

milligrams

or

more of sodium per

food.

(For foods listed as a main dish/meal on

the Combination

Foods and

ast oods

lists only,

the §\ represents more

than 600

milligrams.)

Eating less

salt

(sodium) is good for almost everyone, not just people

with

diabetes.

High blood pressure can

get

worse if you eat too much

sodium (salt and salty foods). When possible, use less salt in cooking

and at the

table. Snack foods, processed foods,

canned soups,

frozen

foods, and restaurant food all tend

to

be high in

sodium.

Glossary:

You can look up

diabetes-related

words on

pages

56-59.

Index:

Ifyou are looking for a certain food

or

drink, look it up on

pages 60-64.



- cr

Get

Sta r t ed

See your

RD

regularlywhen you are learning how to

use these food lists. Your meal plan can be adjusted

to

fit

changes in your lifestyle, such as

work,

school,

vacation, or travel. Whenever you choose new foods

or change your meal plan, you should check your

blood glucose to

see

how different foods affect your

blood glucose level. Meeting regularly with an RD can

help you make positive changes in your eating habits.

Careful eating habits

will

help you feel better and be

healthier, too.

Me a s u r e m e n t

Abbrev i a t i on s

Tbsp =

tablespoon

tsp =

t easpoon

oz

=

ounce

lb

=

pound



Starch

Cereals,

grains,

pasta, breads, crackers, snacks, starchy vegetables, and

cooked beans,

peas, and lentils are

starches. In

general,

1

starch

is:

Vi cup of cooked

cereal, grain,

or

starchy vegetable

H

cup of cooked

rice

or pas ta

1oz of a bread product, such as 1 slice of bread

%oz to 1oz of most

snack foods (some snack foods

may also have

extra fat)

Nutrition

Tips

A choice on the Starch list has 15 grams of

carbohydrate,

0-3

grams of

protein,

0-1 grams of fat,

and 80

calories .

For

maximum hea lth

benefits, eat three or

more

servings

of

whole grains

each day. A serving of

whole

grain is about lA cup of cooked cereal

or

grain,

1slice of whole-grain bread, or 1

cup

of whole-grain

cold breakfast cerea l.

Selection Tips

Choose

low-fat

starches as

often

as you

can.

Starchy

vegetables,

baked

goods,

and

grains

prepared

with

fa t count as 1 s ta rch and I fat.

For

many

starchy

foods

(bagels, muffins, dinner

rolls,

buns),

a

general

rule of thumb is I oz equals

1 serving. Always check the size you eat. Because

of their large size, some foods have a lot more

carbohydrate (and calories) than you might think.

For example, a large bagel may weigh 4 oz

and equal

4 carbohydrate

servings.

For specific information, read the Nutrition Facts

panel on the food label.



.

Starch

Br e ad

Food

Serving Size

Bagel, large

(about

4 oz)

A (1

oz)

^J7 Biscuit,

2A

inches across 1

Bread

^j reduced-calorie

white, whole-grain, pumpernickel,

unfrosted

raisin

rye,

2

slices

(IMoz)

1 slice (1

oz)

Chapatti, small, 6 inches across 1

^ Cornbread,

VA

inch cube

1

(IMoz)

English muffin A

Hot dog bun or hamburger bun

Vi{\oz)

Naan,8 inches

by 2

inches A

Pancake,

4 inches

across, A

inch thick 1

Pita,

6 inches

across A

Roll,

plain,

small

1 (I oz)

^ Stuffing, bread

A

cup

W Taco shell, 5 inches across

2

Tortilla, corn, 6 inches across 1

Tortilla, flour,

6

inches

across 1

Tortilla, flour,

10

i nches across

A tortilla

^

Waffle,

4-inch square or 4 inches across 1

8

=

More

than 3

grams

of dietary fiber per serving.

= Extra fat, or prepared with

added

fat. (Count

as

1 starch + 1 fat.

= 480 milligrams or more of sodium per serving.



Starch

|

Cerea l s

an d Gra in s

Food

Serving

Size

Barley,

cooked

A

cup

Bran, dry

O

oa t

vil>

wheat

A

cup

A

cup

v^> Bulgur (cooked)

Acup

Cereals

v i bran

cooked (oats ,

oatmeal)

puffed

shredded

wheat, plain

sugar-coated

unsweetened, ready-to-eat

A cup

A cup

\A

cups

A

cup

A cup

cup

Cou s cou s

A cup

Granola

low-fat

^7 regular

A

cup

A cup

Grits,

cooked

cup

Kasha

Mcup

Millet,

cooked

A

cup

Muesli

A cup

Pasta,

cooked

A cup

Polenta,

cooked

A

cup

Quinoa, cooked

A

cup

Rice,

white

or

brown,

cooked

M

cup

Tabbouleh (tabouli),

prepared

cup

Wheat germ,

dry

3Tbsp

Wild

rice,

cooked

J4

cup

*

I

Tip:

An

open handful is equal to about 1cup or 1to 2 oz of snack

food.



Starch

Starchy

Vegetables

Food

Serving Size

Cassava

A

cup

Corn

on

cob, large

A cup

^cob 5oz)

v ^

Hominy,

canned

A cup

^

Mixed

vegetables

with corn,

peas,

or

pasta

1 cup

D

Parsnips

Mcup

^

Peas, green

A cup

Plantain, r ipe

A

cup

V

Po t a t o

baked with skin

boiled, all kinds

mashed, with

milk

and fat

French fried

(oven-baked)

A large (3oz)

Acup or Amedium

(3 oz)

A cup

1

cup

(2 oz)

L

Pumpkin, canned, no sugar added

1

cup

Spaghetti/pasta sauce

A

cup

Squash,

winter

(acorn,

butternut)

1

cup

Succotash

A cup

Yam, sweet

potato, plain

A cup

O = More

than

3

grams

of dietary fiber

per

serving.

W =

Extra

fat, or

prepared with

added fat. (Count as 1starch + 1fat.

m =

480 milligrams

or more

of

sodium

per

serving.

10



Starch

Cracke r s and Snacks

Food

Serving Size

Animal crackers

8

w

w

Crackers

round-butter

type

saltine-type

sandwich-style,

cheese

or peanut butter filling

whole-wheat

regular

whole-wheat

lower fat or crispbreads

6

6

3

2-5

(Aoz)

2-5 {Aoz)

Graham

cracker, 2M-inch square

3

Matzoh

oz

Melba toast, about 2-inch by 4-inch piece

4

pieces

Oyster

crackers

20

Popcorn

with

but t e r

no fat

added

lower fa t

3 cups

3

cups

3 cups

3 cups

Pretzels

Koz

Rice cakes, 4 inches across

2

W

Snack chips

fat-free or baked (tortilla, potato), baked pita chips

regular (tortilla, potato)

15-20(Moz)

9-13

(Moz)

For other snacks, see the Sweets ,

Desserts,

and

Other Carbohydrates list,

page

20.

11



Starch

Beans, Peas,

and

Lentils

The choices on this list count

as

1 starch + 1 lean meat.

Food

^

Baked beans

m Beans, cooked (black, garbanzo, kidney,

lima, navy, pinto, white)

< j

Lentils, cooked (brown, green, yellow;

<lf Peas, cooked (black-eyed, split)

IV Refried

beans , canned

Serving

Size

A cup

A

cup

A cup

A cup

cup

Beans, peas, and lentils are also found on the Meat and Meat

Substi tutes list, page 34.

Whole

grains

Whole grains and grain products contain the entire grain seed of a

plant. They are

rich in fiber,

vitamins, minerals, and phytochemicals.

Here are some tips for including more whole grains in your diet:

Choose whole-grain foods more often. Whole-grain foods include

whole-wheat

flour, whole

oats/oatmeal,

whole-grain

cornmeal,

popcorn, buckwheat, buckwheat flour, whole rye, whole-grain

barley, brown rice, wild rice, bulgur, millet, quinoa, and sorghum.

Read food labels carefully.

If

a product label says

100

whole grain,

it must contain

at

least 16 grams of whole grain per serving. A whole

grain stamp identifies foods that have at least a Aserving of whole

grains (3 grams of whole grains).

Add several

tablespoons

of cooked grains to stews, soups,

and

vegetable

salads.

Monitor your blood glucose carefully to find out the effect whole

grains have

on you.



Fru i t

The weight

listed

ncludes

skin,

core,

seeds , and

rind.

Food

Serving

Size

Apple, unpeeled, small

1

(Aoz)

Apples,

dried

4 rings

Applesauce,

unsweetened

A cup

v ^

Apricots

canned

dried

fresh

Mcup

8 halves

4 whole [5XA oz)

Banana, extra small

1 (4

oz )

<i>

Blackberr ies

A cup

Blueberr ies

A cup

Cantaloupe, small

A

melon

or

1

cup cubed

(11 oz)

Cherr ies

sweet, canned

sweet fresh

A

cup

12(3oz)

Da t e s

3

Dried fruits (blueberries,

cherries,

cranberries,

mixed

fruit,

raisins)

2Tbsp

<l>

Figs

dr ied

fresh

\A

1A

large

or 2 medium (3A oz)

Fru it cock tai l

4cup

Grapefruit

large

sections,

canned

\\

oz)

A cup

Grapes,

small

17(3oz)

Honeydew melon

1 slice or 1 cup cubed (10 oz)

vlV

Kiwi

1

(3 /oz)

Mandarin oranges,

canned

A cup

14



Fruit

(continued)

The weight l is ted includes skin, core,

seeds, and

rind.

Food

Serving

Size

Mango,

small

A fruit (5Aoz) or A

cup

Nectarine, small

1 (5

oz)

v ^

Orange, small

1 (6^oz)

Papaya

A fruit

or

1

cup cubed

(8 oz)

Peaches

canned

fresh, medium

A cup

1

(6oz)

Pea r s

canned

fresh, large

*cup

A (4 oz)

Pineapple

canned

fresh

A cup

A cup

Plums

canned

dried (prunes)

smal l

A cup

3

2 (5oz)

<l>

Raspberries

1 cup

u

Strawberr ies

\A

cup whole

berries

±

Tangerines, small

2 (8

oz )

Watermelon

1slice or 1A cups cubes (13A oz)

y^j

= More than 3 grams of

dietary fiber per serving.

^3?

=

Extra

fat,

or prepared

with

added fat.

j| = 480 milligrams or more

of

sodium per serving.

.«

15



Frui t s

Fruit Ju ice

Food

Serving Size

Apple juice/cider

A

cup

Fruit juice blends,

100 juice

A cup

Grape juice

A cup

Grapefruit

juice

Ai

cup

Orange

juice

A

cup

Pineapple

juice

A cup

Prune juice

A cup

16

Get Moving

Increasing physical activity improves blood glucose control, reduces

other health risks,

and

helps with weight

management.

Here are

some

tips to

help

you get started:

Choose an activity you enjoy. Many people enjoy walking because it

is easy to

s tart and

is free.

Start

out with 5 to 10

minutes

of physical activity per day, at a

pace and distance that feels comfortable. Work up to at least

30 minutes a day of moderate activity five times a week.

Wear

comfortable

shoes with

good

traction

and

shock absorption.

Build exercise into your everyday activities. Take the stairs instead

of the elevator. Park your car farther away from the office or store.

Put extra

effort into

housework and

chores, such

as

washing

windows, scrubbing floors, vacuuming, and raking the yard.

Short amounts

of activity count. Three 10-minute walks add

up

to

30

minutes

a day.

Have

backup

plans for bad weather. Walk

at the

mall

or

find

indoor activities you enjoy, such as walking on a treadmill or

following a workout video or fitness

TV

show.



Milk

Different types of milk

and

milk products are

on this

list. However, two types

of milk

products are

found in other lists:

Cheeses are on the Meat and Meat

Substitutes

list (because

they

are rich

in protein).

Cream

and

other

dairy

fats are on

the

Fats list.

Milks

and

yogurts

are

grouped in three

categories

(fat-free/low-fat, reduced-

fat, or

whole)

based on the amoun t of fat

they have. The

following

chart shows

you

what

1 milk

choice contains:

Carbohydrate

grams)

Pro te in

grams)

F a t

grams) Calories

Fat-free (skim), low-fat (1%)

12

8

0 -3

100

Reduced-fat

(2%)

12 8 5 120

Whole

12

8 8

160

Nutrition

Tips

Milk and yogurt

are

good sources of calcium and

protein.

The higher the fat

content

of milk and yogurt,

the

more saturated

fat and cholesterol

it has.

Children over the age of 2 and adults should

choose

lower-fat varieties such

as

skim, 1%, or 2%

milks

or

yogurts.

Selection

Tips

1 cup equals 8 fluid oz or Apint.

If you choose 2 or whole-milk foods, be aware of

the extra fat.

17



Milk

Milk and Yogurts

Food

Serving

Size

C o u n t a s

Fat-free

or

low-fat

(1%)

Milk,

buttermilk,

acidophilus milk,

Lactaid

1 cup

1 fat-free

milk

Evaporated

milk

Ax

cup

1

f at -f re e m il k

Yogurt, plain or flavored with an

artificial

sweetener

Kcup (6 oz)

1

f a t- f ree mi lk

Reduced-fat (2%)

Milk,

acidophilus

milk, kefir,

Lactaid

1

cup

1

reduced-fat

milk

Yogurt, plain

2/cup (6 oz)

1

reduced-fat milk

Whole

Milk,

buttermilk,

goat's milk

1

cup 1 whole milk

Evaporated

milk

A cup 1 whole

milk

Yogurt, plain

8 o z

1

whole milk

18

Balanced Energy

A

healthy

weight is the result of balancing energy in

and

energy out of

the body. You get energy from the food you eat. Energy is measured in

calories. You use energy when you breathe, sit, walk, and move. You

stay

at the same weight when energy

in—the

food you eat—is

the

same

as

the energy

you use. You

gain weight

when you

take

in

more

energy

(calories)

than

your body

uses. This extra

energy

is

stored

as

unwanted

weight.

You

can lose weight

by

taking

in fewer

calories than

your body

needs

or burning off more than

you

take in. Then your body

uses

stored energy

to

meet your needs. Ask your RD

to est imate

how

much

energy

your

body needs . When you balance energy from food

and energy used

for exercise, you can

maintain

a

healthy

weight.



Milk

«

Dairy-Like Foods

Food Serving Size

C o u n t a s

Chocola te

milk

fat-free 1 cup

1 fat-free

milk+

1 carbohydrate

whole 1 cup

1 whole milk+ 1 carbohydrate

Eggnog,

whole

milk cup 1 carbohydrate + 2 fats

Rice drink

f lavored, low-fat

1 cup

2

carbohydrates

plain, fat-free

1 cup

1

carbohydrate

Smoothies,

flavored,

10

o z

1 fat-free milk +

2A

carbohydrates

regular

Soy

milk

light 1

cup

1 carbohydrate + A fat

regular, plain

1 cup

1 carbohydrate + 1 fat

Yogurt

and juice

blends

1 cup 1 fat-free milk+ 1 carbohydrate

low

carbohydrate 2Acup

(6

oz) Ai f at -f re e m il k

(less

than

6

grams

carbohydrate per

choice)

with

fruit,

low-fat

A

cup (6

oz )

1 fat-free milk + 1

carbohydrate

Coconut milk is on

the

Fats list, page 40.



Sweets, Desserts ,

and

Other

Carbohydrates

You can substitute food

choices

from

this

list for other

carbohydrate-

containing foods (such as those found on

the

Starch, Fruit,

or

Milk lists)

in your meal plan, even

though

these foods have added

sugars

or fat.

C o m m o n

•

M e a s u r e m e n t s

Dry:

3 tsp =

4 o z =

1

Tbsp

A cup

8 o z =

1

cup

Liquid:

4Tbsp =

8 o z =

Mcup

Kp'int

Nutrit ion Tips

A carbohydrate choice

has

15

grams

of carbohy

drate,

variable

grams

of

protein,

variable grams of

fat, and variable calor ies .

The foods on

this list

do

not

have

as

many

vitamins, minerals, and fiber

as

the choices

on

the

Starch,

Fruits,

or

Milk

lists.

When

choosing

sweets, desserts,

and

other carbohydrate foods,

you

should also

eat

foods

from other food lists

to

balance

out your

meals.

Many of these foods don't equal a single choice.

Some

will also co un t as

one

or more fat choices .

If you are trying

to

lose weight, choose foods from

th is list less often.

The serving sizes

for

these foods are small because

of

the i r fat

content .

Selection

Tips

Read th e Nutr it ion Fact s

on th e food

label to

find

the

serving

size

and

nutrient information.

Many sugar-free, fat-free, or reduced-fat products

are made with ingredients

that

contain carbohy

drate. These types

of food

usually have

the same

amount of

carbohydrate

as

the

regular foods

they

are replacing. Talk with your RD

and

find out

how

to

fit these foods into your meal plan.



Sweets, Desserts,

and

Other Carbohydrates

Beverages,

Soda, and Energy/Sports Drinks

Food

Serving Size

C o u n t a s

Cranberry juice cocktail A cup

1 carbohydrate

Energy

drink

1 can

(8.3 oz)

2 carbohydrates

Fruit drink o r

l emonade

1

cup

(8 oz)

2 carbohydrates

Hot

chocola te

regular

sugar-free or light

1 envelope added

to 8 oz

wate r

1

envelope

added

to 8 oz

wate r

1

carbohydrate

+ 1 fat

1

carbohydrate

Soft drink (soda), regular

1

can (12

oz)

2H carbohydrates

Sports

drink

1 cup (8

oz)

1 carbohydrate

Brownies,

Cake,

Cookies, Gelatin,

Pie,

and Pudding

Food

Serving

Size

C o u n t a s

Brownie, small, unfrosted lM-inch

square,

%inch high

(about 1 oz)


Cake

angel food, unfrosted X:>ofcake (about 2 oz)

2 carbohydrates

frosted 2-inch square

(about 2 oz)

2

carbohydrates

+ 1 fat

unfrosted

2-inch square

(about 2 oz)


Cookies

chocolate chip 2 cookies

(2A inches across)

1 carbohydrate + 2 fats

gingersnap 3 cookies 1 carbohydrate

sandwich, with creme filling 2 small (about oz) 1 carbohydrate + 1 fat

sugar-free

3 small or 1 large

(A-\

oz)

1 carbohydrate+ 1-2 fats

vanilla

wafer 5

cookies 1 carbohydrate + 1 fat

21



Sweets,

Desserts, and

Other Carbohydrates

Brownies, Cake, Cookies, Gelatin, Pie, and Pudding (continued)

Food

Serving Size

C o u n t

a s

Cupcake, frosted

1 small (about VAoz)

2 carbohydrates +

1-1A

fats

Fruit

cobbler

Mcup(3Moz)

3 carbohydrates + 1 fat

Gelatin,

regular

Mcup

1 carbohydrate

Pie

commercially prepared

fruit,

2

crusts

pumpkin or custard

A

of 8-inch pie

%of 8-inch pie

3

carbohydrates

+ 2 fats

\A carbohydrates +

\A fats

Pudding

regular (made with

reduced-fat milk)

sugar-free or

sugar-

and fat-free

(made

with fat-free

milk)

Mcup

A

cup

2 carbohydrates

1

carbohydrate

Candy, Spreads, Sweets,

Sweeteners,

Syrups,

and Toppings

Food

Serving

Size

C o u n t

a s

Candy bar, chocolate/peanut 2 fun size bars (1 oz)

li4carbohydrates + \A fats

Candy, hard

3 pieces

1 carbohydrate

Chocola te kisses

5

pieces


Coffee c re ame r

dry, flavored

liquid, flavored

4 tsp

2 Tbsp

M

carbohydrate

+

A

fat

1 carbohydrate

Fruit

snacks,

chewy

(pureed fruit concentrate)

1 roll (Aoz) 1 carbohydrate

Fruit spreads, 100% fruit

lMTbsp 1 carbohydrate

Honey

1Tbsp 1 carbohydrate

lam

or jelly, regular

1 Tbsp 1 carbohydrate

Sugar

1

Tbsp

1 carbohydrate



Sweets, Desserts, and

Other Carbohydrates

Candy, Spreads, Sweets,

Sweeteners, Syrups,

and

Toppings

(continued)

Food

Serving

Size

C o u n t a s

Syrup

chocola te

light (pancake type)

regular (pancake

type)

2 Tbsp

2 Tbsp

1Tbsp

2

carbohydrates

1 carbohydrate

1 carbohydrate

Cond imen t s a nd S au ce s

Food

Serving

Size

C o u n t

a s

Barbeque sauce

3 Tbsp

1 carbohydrate

Cranberry sauce, jellied

A cup \A carbohydrates

1

Gravy,

canned or bottled A cup

Acarbohydrate + A fat

Salad dressing, fat-free,

low-fat, cream-based

3

Tbsp

1 carbohydrate

Sweet and sour sauce

3 Tbsp

1 carbohydrate

Doughnuts,

Muffins, Pastries, and Sweet Breads

Food

Serving Size C o u n t

a s

Banana

n ut b re ad

1-inch

slice

(1 oz)

2 carbohydrates + 1 fat

Doughnut

cake, plain

yeast

type, glazed

1 medium

(\Aoz)

3A inches across (2 oz)

\Acarbohydrates + 2 fats

2 carbohydrates + 2 fats

Muffin

(4oz)

A

muffin

(1 oz)

1

carbohydrate

+

A

fat

Sweet roll or Danish

1

(2A.oz)

2A

carbohydrates

+ 2 fats

j§

= 480 milligrams

o r m ore of

sodium

per serving.

No t e

You

can

also

check

th e Fats

list

and Free

Foods list

fo r other

condiments .

23



Sweets, Desserts, and

Other Carbohydrates

Frozen Bars, Frozen

Desserts,

Frozen

Yogurt,

and Ice

Cream

Food

Serving

Size

C o u n t

a s

Frozen pops

1

A carbohydrate

Fruit

juice bars,

frozen,

100% juice

1

ba

r (3 oz) i

carbohydrate

Ice c ream

fat-free

light

no sugar added

regular

Mcup

A cup

A cup

14 cup

\A carbohydrates



1

carbohydrate

+ 2 fats

Sherbet, sorbet

A cup 2 carbohydrates

Yogurt, frozen

fat-free

regular

A

cup

A cup

1

carbohydrate

1 carbohydrate + 0-1 fat

Granola Bars,

Meal Replacement

Bars/Shakes, and

Trail Mix

Food

Serving

Size

C o u n t

a s

Granola

or

snack bar,

regular or

low-fat

1

bar

(I oz)

\A carbohydrates

Meal

replacement

bar

1 bar (Wok)

\A carbohydrates + 0-1 fat

Meal replacement bar

1 bar (2 oz) 2 carbohydrates + 1 fat

Meal replacement shake,

reduced

calor ie

1 can

(10-11

oz)

1J4 carbohydrates + 0-1 fat

Trail

mix

candy/nut-based

dried

f rui t -based

1 o z

1 oz

1 carbohydrate + 2 fats

1

carbohydrate

+ 1 fat



Nonstarchy Vegetables

Vegetable

choices

include vegetables in this Nonstarchy Vegetables list and

the

Starchy

Vegetables list found within the Starch list. Vegetables with small

amounts

of

carbohydrate and

calories

are

on

the Nonstarchy

Vegetables

list.

Vegetables contain important nutrients.

Try

to eat at least

2 to 3

nonstarchy

vegetable choices

each

day (as well as choices from the

Starchy

Vegetables

l ist). In

general,

1

nonstarchy vegetable choice

is:

Ax cup

of

cooked vegetables

or

vegetable

juice

1

cup

of raw

vegetables

Ifyou

eat

3 cups or more of raw vegetables or 1

x

cups of cooked vegetables

in a meal,

count them as

1

carbohydrate

choice.

Nutrition Tips

A

choice

on this list A

cup cooked or

I cup raw)

equals

5

grams of carbohydrate,

2

grams of

protein,

0 grams of fat, and 25 calories.

Fresh

and

frozen

vegetables have less

added

salt

than canned

vegetables.

Drain and rinse canned

vegetables

to

remove

some

salt.

Choose

dark green and dark yellow

vegetables each

day. Spinach, broccoli, romaine, carrots, chilies,

squash,

and

peppers are great

choices.

Brussels sprouts, broccoli, cauliflower, greens,

peppers, spinach, and

tomatoes

are good sources

o f v it am in C.

Eat vegetables from the cruciferous family several

times

each

week.

Cruciferous vegetables include

bok

choy, broccoli, brussels sprouts, cabbage, cauliflower,

collards,

kale,

kohlrabi,

radishes, rutabaga,

turnip,

and waterc ress .




Selection Tips

Canned

vegetables

and

juices

are also available

without

added

salt.

A I

-cup portion

of

broccoli

is a portion

about the

size

of a

regular light

bulb.

Starchy vegetables such as corn, peas, winter squash,

and

potatoes that have

more calories and carbohy

drates are on the Starchy Vegetables

section

in the

S tarch list.

The

tomato

sauce referred to in this

list is

different

from spaghetti/pasta sauce, which is on the Starchy

Vegetables list.

Eating

More

Vegetables

Vegetables

should

be an important part of your

diabetes

meal plan.

Here are some

tips

for adding vegetables into your

diet:

Store

vegetables

in a visible place in your refrigerator. Keep on

hand washed, cut raw vegetables such as carrots, asparagus,

broccoli, radishes, cauliflower, celery, bell peppers, and cherry

t om a t o e s .

Buy premixed, bagged salads. (Avoid those with dressing packets or

high-fat garnishes such as croutons and bacon bits.)

Pile sandwiches with lettuce or spinach leaves,

chopped

cabbage,

onion, cucumbers, tomatoes,

and bell

peppers.

Stir raw or lightly cooked vegetables into

pasta,

rice, and omelets .

Add

chopped

vegetables

to soups

or stews.

Add finely

chopped

vegetables such as

carrots,

onions, cooked

eggplant, squash, or chopped spinach into pasta sauce.

Keep a can of vegetable or

tomato

juice in your book bag

or

briefcase for a

quick

snack.

Top a baked potato with

salsa

or stir-fried vegetables.



Nonstarchy

Vegetables


Amaranth or Chinese spinach

Artichoke

Artichoke

hearts

Asparagus

Baby corn

Bamboo shoo t s

Beans (green, wax, Italian)

Bean sprouts

Bee t s

§ Borscht

Broccoli

vHj Brussels sprouts

Cabbage (green, bokchoy, Chinese;

\^> Carrots

Caulif lower

Celery

\^/ Chayote

Coleslaw, packaged,

no

dressing

Cucumbe r

Eggplant

Gourds

(bitter,

bottle,

luffa,

bitter

melon)

Green o nio ns o r scal l ions

Greens

(collard, kale,

mustard,

turnip)

Hearts

of

palm

l icama

Kohlrabi

Leeks

Mixed

vegetables

(without

corn,

peas,

or pasta)

<U =

More

than 3

grams

of

dietary

fiber

per serving.

480 milligrams or

more

of

sodium

per serving.

Mung bean sprouts

Mushrooms,

al l

kinds,

fresh

Okra

Onion s

Or ient al r ad ish orda ikon

Pea pods

\gj Peppers (all varieties)

Radishes

Rutabaga

§

Sauerkraut

Soybean

sprouts

Spinach

Squash

(summer, crookneck,

zucchini)

Sugar

pea

snaps

v^

Swiss

chard

Toma t o

Tomatoes,

canned

S Tomato sauce

j§ Tomato/vegetable

juice

Turnips

Water ches tnu t s

Yard-long

beans

No t e

Salad

greens (like chicory,

endive, escarole, le ttuce,

romaine, spinach, arugula,

radicchio, watercress)

are

on the Free Foods

list,

page 42.



Meat and

Meat

Subst i tutes

Meat and

meat

substitutes are

rich in

protein. Foods

from this list

are divided

into 4 groups based

on

the amount of fat

they

contain. These groups are

lean meat,

medium-fat

meat,

high-fat

meat,

and plant-based

proteins.

The

following

chart

shows

you

what

one

choice includes.

Carbohydrate

grams)

Pro t e in

grams)

F a t

grams)

Calor ies

Lean me a t

— 7

0 -3

100

Medium-fa t mea t

—

7

4 -7

130

High-fat

meat

—

7 8+

150

Plant-based

protein

var ies

7 var ies

var ies

Selection Tips

Read

labels to

find

foods

low in fat and cholesterol .

Try

for 5 grams of fat or less

per

serving.

Read

labels

to

find

hidden carbohydrate.

For

example, hot

dogs

actually

contain a lot of

carbohydrate. Most

hot dogs

are a lso

high in fat,

b ut are of ten sold in lower-fat vers ions .

Whenever possible,

choose lean meats.

—

Select

grades of

meat are the leanest.

—

Choice

grades have a

moderate amount

of fat.

— Prime cuts of meat

have

the highest amount of fat.

Fish

such as

herring,

mackerel,

salmon, sardines,

halibut,

trout,

and tuna

are rich in omega-3 fats,

which may help reduce risk for

heart disease.

Choose

fish

(not

commercially fried fish fillets) 2

or

more

t imes each

week.

Bake, roast, broil, grill,

poach, s team, or

boil

instead

of frying.



Correc t ion

for

Choose Your Foods

Exchange Lists for Diabetes

Page 28: The

table

for Meat Meat Substitutes should be:

Carbohydrate

grams)

Pro t e in

grams)

F a t

grams)

Calor ies

Lean

me a t

—

7

0 -3

45

Medium-fa t meat

— 7

4 -7

75

High-fat meat

—

7

8+

100

Plant-based

protein var ies 7

varies

var ies

A

Amer i can

Diabe te s

Assoc ia t ion

Cure

•

Care

• C omm i t m e n t

A m e r i c a n

g^, Dietetic

W Assoc ia t ion



Meat and

Meat

Subst i tutes

Selection

Tips

Trim off visible fat

or

skin.

Roast,

broil,

or

grill

meat

on

a rack

so the

fat will

drain off during cooking.

Use a nonstick

spray and

a nonstick

pan

to brown

or

fry

foods.

Some processed

meats,

seafood, and soy products

contain

carbohydrate.

Read the food label

to

see if

the

amount of carbohydrate in

the

serving size you

plan to eat is

close

to 15 grams. If so, count it as 1

carbohydrate choice

and

I

or more meat

choice.

Meat or fish that is breaded with commeal, flour, or

dried bread crumbs

contains

carbohydrate. Count 3

Tbsp of

one

of these dry

grains

as 15

grams

of

carbohydrate.

Ground Beef Labeling

Some

ground

beef

is labeled by cut, and

others are labeled

by lean

to fat percentages.

Ground

chuck is usually

the

highest in

fat—about

20%. Ground

roun d h as

abou t 11% fat. Ground sirloin

has

about

11% fat.

However,

the

cut on the label

does not

always

indicate

how lean the

meat is. All packaged ground beef may have fat added to it, so look for

packages

that show lean to

fat percentages. A

package labeled

80%

lean

ground

sirloin is 20% fat.

Choose

a

meat

that

has

a high

lean

percentage, such

as 90% lean

ground

sirloin. Or, choose a whole

piece

of chuck, sirloin, or round, and ask

the butcher

to trim and

grind

it for

you.

29



Lean

Mea t s

and

Mea t Sub s ti tu te s

Food

A m o u n t

Beef: Select or Choice grades t rimmed of fat:

ground round, roast (chuck, rib, rump), round, sirloin,

steak (cubed, flank,

porterhouse,

T-bone), tenderloin

1 oz

§ Beef jerky

1 oz

Cheeses with 3

grams

of fat or less per oz

1 oz

Cottage cheese

A cup

Egg substitutes, plain

A cup

Egg

whites

2

Fish, fresh or frozen, plain: catfish, cod, flounder,

haddock, halibut, orange roughy, salmon, tilapia,

t rout , t una

1 oz

|

Fish,

smoked: herring or salmon (lox)

1 oz

Game: buffalo,

ostrich,

rabbit,

venison

1 oz

j§

Hot

dog

with

3

grams

of fat or

less per

oz

(8 dogs per 14 oz package)

Note-.

May

be

high

in

carbohydrate.

1

Lamb:

chop,

leg,

or roast

1 oz

Organ meats: heart, kidney, liver

Mote:

May be high in cholesterol.

1

oz

Oysters, fresh or frozen 6 medium

Pork, lean

§ Canadian bacon

rib or loin chop/roast, ham,

tenderloin

1 oz

1 oz

|] = 480 milligrams or

more

of sodium per serving

(based

on the sodium

content of a typical 3-oz serving of meat, unless 1 or 2 oz is the norma]

serving size).



Meat

and

Meat Substitutes

Lean Meats

and

Meat Substi tutes (continued)

Food

A m o u n t

Poultry, without skin: Cornish hen, chicken,

domestic duckor goose (well-drained of fat), turkey

1 oz

Processed sandwich meats with 3 grams of fat

or less per

oz: chipped beef, deli

thin-sliced

meats,

turkey ham, turkey kielbasa, turkey pastrami

1 oz

Salmon,

canned

I oz

Sardines,

canned

2 medium

§

Sausage

with

3

grams

of

fat

or

less per

oz

1

oz

Shellfish: clams, crab, imitation shellfish, lobster,

scallops, shrimp

1 o z

Tuna, canned in water

or

oil, drained

1 o z

Veal, lean

chop,

roast

1

oz

Po r t i on

S i z e s

Portion size

is an

important

part

of

meal planning. The Meat and

Meat Substitute li st is based on cooked weight (4 oz of raw meat is

equal to

3 oz of

cooked meat)

after

bone

and

fat

have

been

removed.

Try using the following comparisons to help estimate portion sizes:

1 oz cooked meat, poultry, or fish is about the

size

of a matchbox.

3 oz cooked meat, poultry, or fish is

about the

size of a deck of

playing

cards.

2 Tbsp

peanut butter

is about

the

size of a

golf

ball.

The

palm of a woman's hand is about 3

to

4 oz of

cooked,

boneless

meat.

The

palm

of a

man's hand

is a larger serving.

1 oz cheese is

abou t

the size of 4 dice.

31



Meat

and Meat Substitutes

Medium-Fat Meat and

Meat Subst it ut es

Food

A m o u n t

Beef: corned beef, ground beef, meatloaf, Prime grades 1oz

trimmed of fat (prime rib), short ribs,

tongue

Cheeses with 4-7 grams of fat per oz: feta, mozzarella, 1oz

pasteurized processed cheese spread, reduced-fat

cheeses,

string

Egg

Note-. High in cholesterol, so limit to 3 per week.

Fish, any fried product

Lamb: ground, rib roast

Pork:

cutlet, shoulder roast

oz

oz

1 o z

Poultry: chicken with skin; dove, pheasant, wild duck,

or goose; fried chicken; ground turkey

oz

Ricotta cheese

2 ozor ^cup

Sausage with

4-7

grams of fat per oz

oz

Veal, cutlet (no breading;

1 oz

Smart Supermarket Shopping

Don't shop

when you're hungry.

Shop

early in

the

day.

Shop

alone.

Use a

list.

Cruise

the

perimeter.

Choose a rainbow of fruits and vegetables.

Go for whole grains.

Be adven turous .

Read

food labels .

Skip

the

diabetic food.



Meat and

Meat

Substitutes

High-Fat Meat

and

Meat Substitutes

These foods are

high

in saturated

fat,

cholesterol, and calories and may raise

blood cholesterol levels ifeaten on a regular basis.

Try

to eat 3 or

fewer

servings from this group

per

week.

Food

Bacon

pork

turkey

Cheese, regular: American, bleu, brie, cheddar.

hard goat, Monterey jack,

queso, and

Swiss

Hot dog: beef, pork,

or combination

(10 per lb-sized package)

Hot clog: turkey or chicken

(.10 per lb-sized package)

Pork:

ground,

sausage,

spareribs

Processed sandwich

meats

with 8 grams of fat

or

more per oz: bologna, pastrami, hard

salami

Sausage

with 8 grams fat or more

per

oz:

bratwurst,

chorizo,

Italian, knockwurst,

Polish,

smoked,

summer

\Q>

= More than 3 grams of dietary fiber

per

serving.

^ = Extra fat, or prepared

with

added

fat. (Add

an

additional fat

choice to this

food.)

j| =

480 milligrams

or

more of sodium per serving

(based on the sodium content of a typical 3-oz

serving

of meat, unless I

or

2 oz is the normal

serving size).

Amou n t

2 slices (16

slices

per

lb or 1 oz each,

before

cooking)

3

slices (A

oz

each

before cooking)

oz

oz

oz

oz



Meat

and

Meat Substi tutes

Plan t -Based

Prote ins

Because carbohydrate content varies among plant-based proteins, you should

read the food labe l.

Food

A m o u n t

C o u n t

a s

Bacon strips, soy-based

3 strips

1 medium-fat

mea t

\ j Baked

beans

A cup

1

starch

+ 1

lean

meat

v^ Beans, cooked: black,

garbanzo, kidney, lima,

navy,

pinto, white

k?cup

1 starch + 1 lean mea t

^ Beef

or

sausage

crumbles, soy-based

2 o z

A

carbohydrate

+ 1 lean meat

Chicken

nuggets,

soy-based

2 nuggets

{VAoz)

Acarbohydrate + 1 medium-fat meat

sill

Edamame

Hcup

^carbohydrate

+ 1 lean

meat

Falafel

(spiced

chickpea

and wheat patt ies)

3 patties

(about

2

inches across)

1 carbohydrate + 1 high-fat meat

Hot dog,

soy-based

1 [VAoz)

A

carbohydrate

+ 1 lean

meat

<1j

Hummu s

A cup

1

carbohydrate

+ 1 high-fat

meat

\^j

Lentils, brown,

green,

or

yellow

A

cup

1 carbohydrate + 1 lean meat

v^>

Meatless burger,

soy-based

3

oz

Acarbohydrate + 2 lean meats

y^j

Meatless

burger,

vegetable-

and

starch-

based

1 patty

(about 2Aoz)

1 carbohydrate + 2 lean meats

Nut spreads:

almond

butter, cashew

butter, peanut butter,

soy nut but te r

1Tbsp

1

high-fat

meat

vli;

Peas, cooked: black-eyed

and split peas

Acup

1

starch

+ 1 lean

mea t



Meat and Meat Subst i tutes

Plant -Based

Proteins

(continued)

Because carbohydrate content varies among plant-based proteins, you should

read

the

food label.

Food

A m o u n t

C o u n t a s

§ o Refried

beans,

canned

cup

1 starch + 1

lean mea t

Sausage patties,

soy-based

1

(VAoz)

1

medium-fa t mea t

Soy nuts,

unsalted

oz

^carbohydrate + 1

medium-fat

meat

Tempeh

A

cup

1

medium-fa t

mea t

Tofu

4 oz

Ax

cup)

1

medium-fa t mea t

Tofu,

light

4 oz

Ax

cup)

1 lean mea t

:SJ7

Beans, peas, and lentils are also found on the Starch list, page

12.

Nut butters in smaller amounts are

found

in

the

Fats list, page 38.

= More than 3 grams of dietary fiber

per

serving.

= Extra fat, or prepared with added fat. (Add an

additional

fa t

choice

to

this

food.)

= 480 milligrams or more of sodium per serving

(based on the sodium content of a typical 3-oz

serving of meat, unless 1or 2 oz is the normal

serving

size).

35



Fa t s

Fats

are

divided into 3 groups, based on

the

main type of fat

they

contain.-

Unsaturated fats (omega-3,

monounsaturated,

and polyunsaturated) are

primarily vegetable and are liquid at room temperature. These fats have

good

health

benefits.

— Omega-3 fats are a

type

of polyunsaturated fat and can

help

lower

triglyceride levels

and the

risk of heart disease.

— Monounsaturated

fats

also help lower cholesterol levels

and

may

help

raise HDL (good) cholesterol levels.

—

Polyunsaturated fats

can help lower

cholesterol

levels.

Saturated fats

have been

linked with heart

disease.

They can ra ise LDL

(bad) cholesterol levels and should be eaten in small amounts.

Saturated

fats

are

solid at room

temperature.

Trans fats are made

in a

process that changes vegetable

oils into

semi-solid fats. These fats can rais e

blood

cholesterol levels and should

be

eaten

in small amounts. Partially hydrogenated and hydrogenated fats

are

types of

man-made

trans fats and should be avoided.

Trans

fats are also

found naturally occurring in some animal

products

such as meat,

cheese,

butter, and dairy products.

Nutr it ion Tips

A

choice

on the Fats list contains 5 grams of fat and

45 calories.

All fats

are

high in

calories.

Limit

serving

sizes for

good

nutrition

and

health.

Limit the amount of fried

foods

you eat.

Nuts

and seeds are good sources of unsaturated fats

if

eaten

in

moderation.

They

have small

amounts

of

fiber,

protein, and magnesium.

Good sources of omega-3 fatty acids include:

— Fish

such

as albacore tuna, halibut, herring,

mackerel, sa lmon, sardines,

and

t rout

—

Flaxseeds and

English

walnuts

— Oils

such

as

canola,

soybean, flaxseed, and

walnut



Fats and oils

have

mixtures

of

unsaturated (polyunsaturated

and monounsat

urated) and saturated fats. Foods on the Fats list are grouped together based

on the major type of fat they contain.

In

general, 1 fat choice equals:

1

teaspoon

of regular margarine, vegetable oil, or butter

1 tablespoon of regular salad dressing

Unsatura ted

Fats

—

Monounsatura ted

Fats

Food

Serving

Size

Avocado, medium

2 Tbsp

1

oz)

Nut butters {trans fat-free):

almond

butter,

\Atsp

cashew

butter,

peanut

butter

(smooth

or

crunchy)

Nut s

a lmonds

6 nu t s

Brazil

2 nu t s

cashews

6

nu t s

filberts

(hazelnuts)

5 nu t s

macadamia

3

nu t s

mixed (50% peanuts)

6

nu t s

peanuts

10

nu t s

pecan s

4 halves

pistachios

16

nu t s

Oil: canola, olive,

peanut

1 tsp

Olives

black

(ripe)

8 large

green,

stuffed

10

large

Portion Tip

Your thumb is about the same size

and volume

as 1

Tbsp

of salad

dressing, mayonnaise, margarine, or oil. It is also equal to 1 oz of

cheese.

A thumb tip is about I teaspoon of margarine, mayonnaise, or

o the r fats and

oils.



Polyunsaturated Fats

Food

Margarine: lower-fat

spread

(30%-50%

vegetable

oil, trans fat-free)

Margarine: stick, tub (rrajis fat-free), or squeeze

(traits fat-free)

Mayonnaise

reduced-fat

regular

layonnaise-style salad dressing

reduced-fa t

regular

Nut s

Pignolia

(pine

nuts;

walnuts, English

Oil: corn, cottonseed, flaxseed, grape seed,

safflower, soybean, sunflower

Oil: made

from

soybean and

canola oil—Enova

Plant

stanol esters

light

regular

Salad dressing

reduced-fat

Note: May be high in

carbohydrate.

regular

Seeds

flaxseed,

whole

pumpkin, sunflower

s es am e s ee ds

Tahini or sesame

paste

D = 480

milligrams

ormore

of

sodium

per serving.

Serv ing Size

Tbsp

tsp

Tbsp

tsp

1Tbsp

2

tsp

1Tbsp

4 halves

tsp

tsp

1Tbsp

2

tsp

2

Tbsp

1

Tbsp

Tbsp

Tbsp

Tbsp

2

tsp



Fa t s

Sa tu ra ted Fats

Food

Bacon, cooked, regular or turkey

Bu t t e r

reduced-fat

stick

whipped

Butter

b lend s made with oi

reduced-fat or light

regular

Chitterlings, boiled

Coconut, sweetened,

shredded

Coconut milk

light

regular

Cream

half and half

heavy

light

whipped

whipped, pressurized

Cream cheese

reduced-fat

regular

Lard

Oil: coconut, palm, palm kernel

Salt

pork

Shortening,

solid

S o u r c ream

reduced-fat

or

light

regular

Serving

Size

s l i c e

1

Tbsp

1 tsp

2 tsp

Tbsp

^tsp

2Tbsp(^ozl

2 Tbsp

A cup

1A

Tbsp

2 Tbsp

1

Tbsp

l><Tbsp

2 Tbsp

A

cup

VATbspCAoz]

1

Tbsp (Aoz)

tsp

tsp

oz

tsp

3 Tbsp

2

Tbsp



Fa t s

Similar

Foods

in Other Lists

Bacon

and

peanut butter, when used in smaller

amounts ,

are

counted as

fa t

choices.

When

used

in

larger amounts, they are counted as high-fat meat

choices (see

the

Meat and Meat Substitutes list,

pages

33-34).

Fat-free

salad dressings

are on the

Sweets,

Desserts,

and Other Carbohydrates

list, page 23

Look for whipped topping and fat-free products, such

as margarines, salad dressings, mayonnaise, sour

cream,

and

cream

cheese,

on

the

Free Foods

list,

page 42.

Trans

Fat

Tips

Tips for lowering trans fats in your diet:

Read the food label . Choose foods

that are trans

fat-free.

Choose heart-healthy fats. For instance, replace vegetable oils that

include partially hydrogenated oils

trans

fats) with products such

as

canola,

olive, soybean,

corn, or

sunflower oil, which

do not

have

tra/is

fats.

Choose

soft margarines in liquid, tub, or spray form. These have

fewer

s a tu rat ed and

fewer trans fats.

41



A free food is any food or drink choice that has less than 20 calories and 5

grams or

less of

carbohydrate per

serving.

Selection

Tips

Most

foods on this

list

should be limited to

3

servings

(as l isted here)

per

day.

Spread out the

servings

throughout

the day. If you eat all 3 servings at once,

it

could

raise your

blood

glucose

level.

Food and drink

choices

listed

here

without

a

serving

size

can be eaten whenever

you like.

Low Carbohydrate Foods

Food

Serving

Size

Cabbage, raw

Ax

cup

Candy, hard (regular or sugar-free)

1 piece

Carrots, cauliflower,

or green beans,

cooked

%cup

Cranberries,

sweetened

with

sugar

substitute

A cup

Cucumber, sliced

x

cup

Gelat in

dessert, sugar-free

unflavored

Gum

lam or jelly, light or no

sugar added

2

tsp

Rhubarb,

sweetened

with

sugar

substitute

Ax

cup

Salad

greens

Sugar substitutes

(artificial sweeteners)

Syrup, sugar-free

2

Tbsp



Modified

Fat

Foods with

Carbohydrate

Food

Serving Size

Cream cheese,

fat-free

1

Tbsp

i}Aoz)

Creamer s

nondairy, liquid

nondairy, powdered

1Tbsp

2 tsp

Margarine spread

fat-free

reduced-fa t

i Tbsp

1 tsp

Mayonnaise

fat-free

reduced-fa t

1

Tbsp

1

tsp

Mayonnaise-style salad

dressing

fat-free

reduced-fa t

1Tbsp

1 tsp

Salad

dressing

fat-free

or

low-fat

fat-free, Italian

1 Tbsp

2 Tbsp

Sour cream, fat-free or

red

jced-fat

1Tbsp

Whipped

topping

light or fat-free

regular

2 Tbsp

1 Tbsp

Artificial Swee tene rs

Sugar substitutes, alternatives, or replacements that are approved bythe

Food and

Drug

Administration (FDA) are safe

to use. Common brand

name s include:

Equal and Nutrasweet (aspartame)

Splenda (sucralose)

Sugar

Twin, Sweet-10, Sweet'N Low,

and

Sprinkle Sweet (saccharin)

Sweet

One

(acesulfame K)

Although each sweetener is tested for safety before it can be marketed

and

sold,

use

a variety of

sweeteners and

in

moderate amounts.



Free Foods

Cond imen t s

Food

Serving

Size

Barbecue sauce

2 tsp

Catsup (ketchup)

1 Tbsp

Honey mustard

1Tbsp

Horseradish

Lemon juice

Miso

\Atsp

Mustard

Parmesan cheese,

freshly

grated

1

Tbsp

Pickle relish

1Tbsp

Pickles

| dill

sweet,

bread

and

butter

sweet, gherkin

\A med ium

2

s l ices

oz

Salsa

A cup

| Soy sauce, light or regular

1

Tbsp

Swee t

a nd so ur

sauce

2

tsp

Sweet chili sauce

2 tsp

Taco s a u c e

1Tbsp

Vinegar

Yogurt, any

type

2

Tbsp

Free Snacks

These foods in

these

serving sizes are perfect free-food snacks.

5

baby

carrots

and

celery sticks

Acup blueberries

A

oz sliced

cheese,

fat-free

10 goldfish-style crackers

2 saltine-type crackers

1 frozen

cream

pop,

sugar-free

A oz

lean

mea t

1 cup light popcorn

1

vani ll a wafe r

H =

480

milligrams or

more

of sodium

per

serving.



Free Foods

Drinks/Mixes

Any food on this list—without a serving size listed—can be consumed in any

moderate amount .

§

Bouillon,

broth,

consomme

Diet soft drinks, sugar-free

Bouillon

or broth, low-sodium

Drink mixes, sugar-free

Ca rbona ted o r

mineral

water

Tea, unsweetened

or

with sugar

Club soda

subs t i tu t e

Cocoa powder, unsweetened

1

Tbsp)

Tonic water, diet

Coffee, unsweetened or with

sugar

Wate r

subs t i tu t e

Water, flavored,

carbohydrate

free

Seasonings

Any food on this list can be consum

ed

in

any moderate amount.

Flavoring

extracts

(for

example,

P imen t o

vanilla,

almond,

peppermint)

Spices

Garl ic

Hot pepper sauce

Herbs, fresh o r d ri ed

Wine,

used

in cooking

Nonstick cooking spray

Worcestershire

sauce

§

Be careful

with seasonings that contain

sodium or are salts, such as garlic salt,

celery salt,

and

lemon

pepper.

45



Combinat ion Foods

Many

of the foods you eat are

mixed

together in various combinations, such

as

casseroles.

These

combination foods

do not

fit into any

one

choice list.

This is a list of choices for some typical combination foods. This list will help

you

fit

these foods into yourmeal plan.

Ask

your

RD

for

nutrient information

about other

combination

foods you would like to eat, including your own

recipes.

En t r e e s

Food

Serving Size

C o u n t a s

@ Casserole type (tuna

noodle, lasagna, spaghetti

with meatballs, chi li with

beans, macaroni

and

cheese)

1 cup (8 oz)

2 carbohydrates +

2

medium-fa t mea t s

g

Stews (beef/other meats and

vegetables)

1 cup (8 oz)

1

carbohydrate

+

1 medium-fa t mea t +

0-3

fats

Tuna salad

or chicken

salad

^cup(3^oz)

Ax

carbohydrate

+

2

lean

meats + 1 fat

Other

Combinat ion

Foods

Your

home recipes may be different from similar foods listed here. To

figure out your recipe nutrients, follow these steps:

Find the carbohydrate grams, protein grams, fat grams, and calories

for each of the recipe ingredients.

Total

each

of

the

nutr ients .

Divide the totals by the number of servings the recipe yields.

Compare these numbers

with

the choices

in

this booklet.

For more information on finding nutrients for ingredients, read

the

Reading Food Labels section

on pages

54-55.

S = 600 milligrams or more of sodium per serving (for combination

food main dishes/meals).



Combinat ion Foods

Food

1

Bean,

lentil, or split pea

Chowder

(made

with milk)

S

Cream (made

with water)

g Instant

V with beans or

lentils

gj Miso soup

§ Oriental

noodle

Rice

(congee

Tomato

(made with

water)

Vegetable beef, chicken

noodle, or other broth-type

Soups

Serving Size

cu p

cup (8 oz]

cup

(8 oz;

6 oz

prepared

8 oz prepared

cu p

cu p

c up

cup (8 oz;

cup (8 oz)

C o u n t a s

carbohydrate + 1 lean meat

1

carbohydrate

+ I

lean

meat

+ IA

fats

carbohydrate + 1 fat

I

carbohydrate

2A

carbohydrates + I

lean mea t

A

carbohydrate

+ I fat


carbohydrate

carbohydrate

carbohydrate

Eating Healthy

in

Restaurants

Plan ahead. Make a list of restaurants near you

that

offer healthy

choices and pick up carry out menus to see what's on the menu.

Ask questions before you place your order: How is the item

prepared? Can you

substitute

items?

Add more vegetables whenever possible.

Avoid items

that

are jumbo, giant, deluxe, or super-sized.

Split an

entree

or

dessert

with someone.

Put half of your order in a take home box before you start to eat.

Watch

out for hidden extra calories, such as croutons, bacon,

o r

cheese .

Ask

for salad dressings, sour cream, and butter on the side.

Don't forget calories in beverages.

Walk

to and

from

the

restaurant

to

burn extra calories.



The choices in

the

Fast

Foods

list are not

specific

fast food meals

or

items,

but are estimates

based

on popula r

foods.

You can

get specific nutrition

infor

mation for

almost

every fast food or restaurant chain. Ask

the

restaurant or

check

its

website

for

nutrition information

about

your

favorite fast foods.

B r e a k fa s t S a ndw i ch e s

Food

Serving

Size

C o u n t

a s

j|

Egg, cheese, meat,

English

muffin

1 sandwich

2 carbohydrates + 2

medium-fat mea t s

§

Sausage

biscuit sandwich

1

sandwich

2 carbohydrates + 2 high-fat

mea t s

+

3A fa ts

Main Dishes /Ent rees

Food

Serving Size

C o u n t a s

§ ^j

Burrito

(beef and beans)

1 (about 8

oz)

3 carbohydrates + 3 medium-

fa t

meats

+ 3

fats

§ Chicken breast, breaded

and

fried

1 (about 5 oz) 1 carbohydrate +

4 med ium -f at me a ts

Chicken

drumstick,

breaded

and fried

1

(about

2

oz) 2

medium-fa t meats

§ Chicken nuggets

6 (about

3^ oz)

1 carbohydrate + 2 medium-

fa t

meats + 1 fat

@ Chicken thigh, breaded

and

fried

1 (about 4 oz)

A carbohydrate + 3 medium-

fa t meats + \A

fats

@Chicken wings, hot 6 5oz)

5

medium-fa t meats

+

VA fats

v ^

= More than 3 grams of dietary fiber per serving.

= Extra fat, or prepared with added fat.

= 600 milligrams or

more

of

sodium per

serving (for fast food main

dishes/meals).



Food

Beef/chicken/shrimp

with vegetables in

sauce

Egg roll,

meat

Fried rice, meatless

Meat and sweet

sauce

(orange

chicken)

\IU

Noodles

and

vegetables in

sauce

(chow mein,

lo mein

Or ien t a l

Serving Size

1

cup

(about 5 oz)

(about 3 oz]

Ax cup

cup

cup

C o u n t a s

1 carbohydrate +

1 lean mea t + I

fa t

1 carbohydrate + 1

lean

mea t + 1

fa t

Acarbohydrates + 1 x fats

3 carbohydrates + 3 medium-

fat mea t s

+ 2

fats

2

carbohydrates

+ 1 fat

P iz za

Food

Serving

Size C o u n t a s

Pizza

cheese, pepperoni,

regular crust

Q cheese/vegetarian,

t hi n c ru st

A

of

a 14 inch

(about 4 oz)

A

of

a 12 inch

(about

6 oz)

2A carbohydrates +

1

medium-fa t mea t

+ \A

fats

2Acarbohydrates +

2

medium-fa t meats

+ \A fats

\T7

m =

More than 3 grams of dietary fiber per serving.

Extra fat, or prepared with added fat.

600 milligrams or more of sodium per serving (for fast food main

dishes/meals) .



Sandw i che s

Food Serving Size

C o u n t

a s

§

Chicken

sandwich, grilled

1

3

carbohydrates

+ 4

lean

me a t s

§

Chicken sandwich,

crispy

1

3V> carbohydrates +

3 medium-fat

meats

+ 1 fa t

Fish sandwich

with

t ar ta r s a u ce

1

2M

carbohydrates

+

2 medium-fat

meats

+ 2 fats

Hamburger

§ large

with

cheese

regular

1

1

2lA

carbohydrates + 4

medium-fat

meats

+ 1 fat

2 carbohydrates + 1

medium-

fat mea t

+ 1 fat

§ Hot

dog

with

bun 1

1 carbohydrate + 1 high-fat

mea t + 1 fat

Submar ine sandwich

jfj less than

6

grams fat

§ regular

6-inch sub

6-inch

sub

3 carbohydrates + 2

lean

me a t s

314

carbohydrates + 2

medium-fat meats + 1

fa t

Taco, hard

or

soft shell

(meat

and

cheese)

1 small

1

carbohydrate

+ 1

medium-

fa t

mea t + VA fats

Sa l ad s

Food Serving

Size

C o u n t

a s

(§

\^j

Salad, main dish (grilled

chicken type, no

dressing

o r c rou tons )

Salad

1

carbohydrate

+ 4

lean

me a t s

Salad,

side,

no dressing

or

cheese

Small

(about 5 oz)

1

vegetable



Sides/Appetizers

Food

Serving

Size

C o u n t

a s

S

French fries, restaurant

style

smal l

medium

large




§ Nachos

with

cheese

small (about

4Aoz)

2 / carbohydrates + 4 fats

Q Onion rings

1

serving

(about 3 oz)

2A carbohydrates

+ 3 fats

52

Des s e r t s

Food

Serving

Size

C oun t

a s

.ilkshake,

any

flavor

12o z


Soft-serve ice cream cone

s m a l

2A

carbohydrates + 1 fat

See the Starch list and Sweets, Desserts, and Other Carbohydrates

list for foods such as bagels and muffins.

=

Extra fat,

or prepared

with

added

fat.

= 600 milligrams or more of sodium per serving (for fast food main

dishes/meals).



Alcohol

Nutrition

Tips

In

general,

1alcohol

choice

A oz

absolute alcohol) has about

100

calories.

Selection

Tips

If you choose

to

drink

alcohol,

you

should limit it to

1

drink

or

less

per

day

for women, and 2 drinks or less per day for men.

To reduce your

risk

of

low

blood

glucose (hypoglycemia), especially

if

you

take insulin

or

a diabetes

pill

that

increases

insulin,

always drink

alcohol

with food.

While alcohol, by itself, does

not

directly affect blood glucose, be aware of

the carbohydrate (for

example,

in

mixed

drinks,

beer,

and wine)

that

may

raise your blood glucose.

Check with your RD

if

you would like

to fit

alcohol into your meal plan.

Alcoholic Beverage

Bee r

light (4.2%)

regular (4.9%)

Distilled spirits: vodka,

rum, gin, whiskey

80 or 86

proof

Liqueur, coffee

(53 proof)

Sake

Wine

dessert

(sherry)

dry, red or white

(10%)

Serving

Size

2 f loz

2 fI

oz

Mfloz

f loz

f loz

3A fl oz

5

f loz

C o u n t

a s

alcohol equivalent +

A

carbohydrate

alcohol equivalent + 1carbohydrate

alcohol equivalent

alcohol equivalent + 1 carbohydrate

^alcohol

equivalent

alcohol equivalent + 1 carbohydrate

alcohol equivalent

53



Nutr ient Conten t Claims

The

health claims

food

companies

advertise

on their

packaging are regulated

by

the

FDA

and must meet

certain guidelines. Here

are definitions

of

some

popular

claims.

Reduced-fat means

it

has at least

25%

less

fat

per serving than the regular

food.

Low-fat means it

has

3 grams or less fat per serving.

Fat-free means that is

has

less

than

Agram fat per serving.

Light means

it has

A

fewer calories

or A the

fat

per

serving

than

the regular

food

o r

drink.

Sugar-free means

it is

has

less

than

A

gram

sugar per

serving.

Reduced-ca lor ie means it

has

at

least

25%

fewer

calories.

Trans fat-free

means

that

is

has

less

than Agram

per

serving

but

can be

listed

on

the food label

as

0 (zero). Some foods may list 0 grams trans fat

on the label,

but

the

ingredient

list may include partially

hydrogenated

oil.

This means the food

has

a very small amount of

trans

fat.

Tips for

Sugar

Alcohols

Read

food

labels

carefully

to

find out if a

product contains sugar

alcohols.

Look for

the words maltitol,

lactitol,

sorbitol,

xylitol,

mannitol, hydrogenated starch

hydrolysate,

isomalt,

and

glycerol.

Foods

with sugar alcohols

can

affect blood

glucose.

Check

your

blood glucose when consuming foods with sugar alcohols to note

their effect

on you.

Sugar alcohols

may have a laxative effect, especially in

children.



A1C: A test

that shows

a

person's estimated

blood glucose level over the past 2 to 3

months, usually shown as a percentage. TheAlC test measures the amount of glycosylated

hemoglobin

(also called

hemoglobin A1C,

glycated hemoglobin, or HbAlc) in

the

blood.

Alcohol:

An

ingredient

in a variety of drinks,

including

beer, wine,

liqueurs,

cordials, and

mixed or

straight

drinks. Pure alcohol

has

about 7 calories

per

gram.

Blood glucose: The main sugar found in the blood and the body's main energy source, in

the blood it's

also

called blood sugar.

Blood glucose

level: The amount of

glucose

in a given amount of blood; often

measured

in milligrams of glucose per deciliter of blood and shown as mg/dl.

Calorie: A

unit

used to express

the

heat or

energy

value of food.

Calories

come

from

carbohydrate, protein, fat, and alcohol.

Carbohydrate: Along with fat and protein, I of the 3 major nutrients. Starch, sugar, and

fiber in foods are types of carbohydrates. Starch is in breads, pasta, cereals, potatoes,

beans,

peas, and lentils. Naturally

present

sugars are in fruits, milk,

and

vegetables. Added

sugars are in desserts, candy, jams, and syrups. Fiber is naturally occurring in plant foods.

All carbohydrates have 4 calories per gram and can raise your blood glucose levels.

When you

eat

sugar and

starch, they

break down into

glucose that travels

in

your blood

stream.

Insulin

helps the glucose enter the

cells, where it

can

either

be used for energy or

stored. Because people with diabetes don't

make

enough insulin or don' t

use

it well,

carbohydrates

raise

blood glucose

levels. For many

people

with

diabetes, eating

the same

amount of carbohydrate daily at meals and snacks can help keep blood glucose levels

within target range.

Certified diabetes

educators

(CDEs):

Health educators

who specialize

in

diabetes

and have passed a

certification

exam by th e

National

Certification Board for Diabetes

Educators. CDEs

stay

up-to-date on

diabetes care

and can

help you

manage

your

diabetes.

Choice exchange):

Food

groups

in

this booklet

that are

arranged according

to

similarities

in food

values. Measured

amounts of

foods

within th e

group

may be t raded or

exchanged

for

each other

in planning meals.

Cholesterol

food): Food cholesterol

is found in all animal products and is high in egg

yolks and organ

meats.

Eating foods high in cholesterol and saturated fat can ra ise

blood

cholesterol

(see next entry) levels.

Foods

from plants, such

as

fruits, vegetables,

grains,

beans, peas,

and lentils, do

no t

have cholesterol . Cholesterol is found in foods on

the

Milk

list.

M eat and M eat

Substitutes list, and

Fats

list.



Glossary

an equal

amount

of glucose does. However, th e

test portions

of food tested

are often

not

the usual

portion

size that people

eat.

Many

variables

affect

the Gl of

foods,

incuding the type of

food

and how th e food is

cooked

or processed. The Gl

also

depends on whether

the

food is

eaten alone

or

with

another

food. A high Gl food combined with a low Gl food produces a moderate response.

Responses to the

same food

can also be

different from

person

to

person. Because

of

the

variability, people often do best checking

their

own

blood

glucose responses to foods. This

may

help

fine-tune food

choices

to improve

blood glucose

levels. However,

counting the

total

amount of carbohydrate eaten in

meals

and snacks is still the most important

strategy

for

blood glucose

control.

Glycemic load

(GL): The GL takes

into

account both the Gl

and th e amount

of

carbohydrate

in a typical serving of food, giving a more

accurate

picture

of a food's

effect on blood glucose. To calculate the

GL,

the grams of carbohydrate in a serving of

food are multiplied by the food's Gl, and

the

result divided by 100.

Gram: A unit of mass and weight in

the

metric system. One oz is about 30 grams.

HDL: High-density lipoprotein, a part of the total cholesterol measurement. This is

sometimes

referred to as good cholesterol. The recommended level for people with

diabetes

is more than 40 mg/dl for men and more than 50 mg/dl for women.

Insulin: A

hormone made

by the pancreas that helps the body

use

food. It is also a

man-made

prepared

medicine used

by people who do

not

make enough of

their

own insulin.

LDL: Low-density lipoprotein, a part of the total cholesterol measurement. This is

sometimes referred to as bad cholesterol. The recommended level for people with diabetes

is less than 100mg/dl (or less than 70 mg/dl in individuals with cardiovascular disease).

Meal plan: A guide showing the

number

of food choices

to

use in each meal and snack.

A meal plan helps spread carbohydrates, proteins, fats, and calories throughout

the

day.

Minerals: Substances essential in small amounts to build and repair body tissue and

control functions of the body. Calcium, iron, magnesium, phosphorus, potassium, sodium,

and zinc

are

minerals.

Nutrient: Substance in food necessary for life. Carbohydrates, proteins, fats, minerals,

vitamins, and water are al l nutrients.

Pre-diabetes: Acondition where blood glucose levels are higher than normal but not yet

high enough to be considered diabetic. People with pre-diabetes are at a higher risk for

type 2 diabetes. However, a healthy diet, weight loss, and physical activity can delay or

prevent

the development

of type 2

diabetes.



Acidophilus milk 18

Almond

butter

34, 38

Almond ex tr ac t

45

Almonds 38

Amaranth

27

American

cheese

33

Angel food cake 21

Animal

crackers II

Apples 14

Apple juice/cider

16

Applesauce

14

Apricots 14

Artichokes 27

Artichoke

hear t s 27

Artificial sweeteners . . . . 42, 43

Asparagus 26, 27

Avocados

38

Baby corn 27

Bacon 33 ,40 .41 ,48

Bacon strips,

soy-based

. . 34

Bagels 7, 8, 52

Baked

beans 12, 34

Bamboo shoo t s 27

Banana s 14

Banana

nu t

bread

23

Barbecue sauce 44

Barley 9, 12

Bean

sprouts

27

Beans . . . 2-4,

7, 12 ,27 .34 .35 ,56

Beef

29, 30. 32

Beef jerky 30

Beef or sausage crumbles.

soy-based 34

Beef tongue 32

Beef/chicken/shrimp with

vegetables in

sauce

50

60

Beer

53 , 56

Bee t s 27

Biscuits

8

Black

beans

12.

34

Blackberries

14

Black-eyed

peas 12. 34

Bleu cheese 33

Blueberries 14,

44

Bologna

33

Borscht

27

Bouillon

45

Bran 9

Bratwurs t 33

Brazil nuts

38

Bread

4, 7. 8. 23, 56, 58

Brie cheese 33

Broccoli

25-27

Broth

45 , 48

Brownies

21

Brussels sprouts 25, 27

Buffalo 30

Bulgur 9, 12

Burritos

47 ,

49

Butter .

. . .

36. 38.40 ,41 .48 ,57

Butter b lends made with oil . . 40

But termi lk .

. 18

Cabbage.

. . .

25-27.

42

Cake 21

Canadi an bacon

30

Candy bars 22

Candy, hard 22

Canola

oil

39

Cantaloupe

14

Carbonated

water

45

Carrots 5, 25-27,

42 ,

44

Cashew butter 34. 38

Cashews

38

Cassava 10

Casseroles 46

Catfish

30

Catsup (ketchup)

44

Cauliflower 25-27, 42

Celery 26, 27, 44

Cereal 4. 7. 9. 56

Chapatti 8

Chayote 27

Cheddar

cheese

33

Cheese 17. 30-33, 36,

38 ,44 ,48 ,

57

Cherr ies

14

Chicken

31,

52.49-51

Chicken breast,

breaded

and fried 49

Chicken

drumstick, breaded

and fried 49

Chicken

noodle soup

48

Chicken nuggets 49

Chicken nuggets,

soy-based 34

Chicken

sa lad

46

Chicken

sandwich 51

Chicken thigh, breaded

and fried 49

Chicken wings,

hot

49

Chinese spinach 27

Chipped

beef

31

Chitterlings 40

Chocolate

kisses 22

Chocolate chip cookies . . . . 21

Chocolate

milk 19

Chocolate

syrup 23

Chorizo sausage 33

Chow

mein

50

Chowder 48

Clams

31

Club soda

45

Cocoa

powder

45

Coconu t 40

Coconut milk 40



Coconut oil 40 ,

57

Cod

30

Coffee

45

Coffee c reamer 22

Coleslaw 27

Coleslaw, with dressing . . . . 47

Congee

48

Con somme 45

Cookie

sandwiches 21

Cookies

21.22,37

Corn 3

10,26

Corn

oi l

39 .

41 .

57

Combread 8

Corned

beef

32

Cornish hen

31

Cottage

cheese 30

Cottonseed oi l

39

Couscous 9

Crab 31

Crackers

4, 7,

11.37,

44

Cranberries

13, 14.

42

Cranberry juice cocktail . . . . 21

Cranberry sauce 23

Cream 17, 40

Cream

cheese

40 .

41. 4 3

Cream soup 48

Creamers

22,

43

Cucumbers 26. 27. 42

Cupcakes 22

Custard pie

.22

Daikon 27

Danish 23

Dates

14

Distilled

spirits

53

Doughnuts

23

Dove 32

Index

Dried fruits 13, 14 Fruit juice 13. 16

Drink mixes 45 Fruit snacks, chewy 22

Duck 31,32 Fruit spreads 22

Edamame 34

Eggs 32, 56

Egg rolls 50

Egg substitutes 30

Egg

whites

30

Eggnog 19

Eggplant

26, 27

Energy

drink

21

English muffins 8, 49

English walnuts 36, 39

Enova 39

Evaporated

milk 18

Falafel

34

Feta cheese 32

Figs 14

Filberts

(hazelnuts) 38

Fish

28-31, 36,57, 59

Fish sandwich

51

Fish, fried

32

Flavoring extracts 45

Flaxseeds 36, 39

Flaxseed

oil 36, 39

Flounder 30

French fries 10,

52

Fried

rice

50

Frozen

pops

24

Fruit cobbler 22

Fruit cocktail 14

Fruit drink 21

Fruit

juice bars,

frozen 24

Game 30

Garbanzo

beans 12, 34

Garlic

45

Gelatin 22, 42

Gin 53

Gingersnaps 21

Goat cheese 33

Goat 's

milk

18

Goose

31, 32

Gourds (bitter, bottle,

luffa, bitter melon) 27

Graham crackers

II

Granola 9

Granola or snack ba rs 24

Grape

juice

16

Grape seed oil 39

Grapefruit 14

Grapefruit

juice

16

Grapes

14

Gravy, mushroom 25

Green

beans

3, 27,

42

Green o n i o n s

27

Greens (collard,

kale,

mustard, turnip) 27

Gri t s

9

Ground beef

29 ,

32

Ground

turkey 32

Gum

42

Haddock

30

Halibut

28.30,36

Ham

30,

31

Hamburger

51

61



Hamburger bun 8

Hazelnuts

38

Hea r t

30

Hearts

of

palm

27

Herbs

45

Herring

28, 30, 36

Hominy 10

Honey 22

Honey

mustard

44

Honeydew melon

14

Horseradish 44

Hot

chocolate

21

Hot

dog

28. 30, 33,

51

Hot dog

bun

8

Hot dog. soy-based 34

Hot pepper sauce 45

Hummu s 34 . 62

Icecream 24, 52, 57

Imitation

shellfish

31

Instant

soup 48

Italian

sausage

33

Italian beans 27

lam or jelly 22, 42, 56

licama

27

Kasha

9

Kefir 18

Kidney 30

Kidney

beans

12, 34

Kiwi 14

Knockwurst

33

Kohlrabi 25, 27

Lactaid

18

Lamb

30 ,

32

Lard 40. 57

Leeks

27

Lemon juice 44

Lentils.. 3. 4, 7, 12,34,35,48,56

Lima beans

12, 34

Liqueur, coffee 53

Liver

30

Lo mein 50

Lobster

31

Lox 30

Macadamia

nuts .3 8

Macaroni salad 47

Mandarin oranges

14

Mango

15

Margarine

. . . 37-39,41, 43

, 57

Matzoh

1 1

Mayonnaise 38,

39,

41 ,43

Mayonnaise-style

salad

,43

Meal replacement bar . . . .

n

Meal

replacement shake

. .

.2 4

Meat

and

sweet sauce

(orange

chicken)

50

Meatless burger, soy-based

.3 4

Meatless

burger,

vegetable-

and starch-based 34

Meatloaf t

Melba toast

1 1

Milk

2-4.

10,

17-

19 ,

54, 56,

57

59

Milkshake

S9

Millet 9, P

45

Miso

soup

48

Mixed

nuts 38

Mixed

vegetables

10. 27

Monterey

jack

cheese

33

Mozzarel la

cheese

32

Muesli

9

Muffins 7, 23, 52

Muffins, egg, cheese, meat

. .

49

Mung

bean sprouts

27

Mushrooms 27

Mustard 44

Naan

8

Nachos

52

Navy beans 12, 34

Nectar ines 15

Nonstick cooking

spray

.. 29, 45

Nut spreads 34

J

Oil 36-41, 55, 57

Okra

27

Olive

oi l

38,

41, 57

Olives

38

Onion rings

52

Onions

26 ,

27

Oranges

15

Orange juice 16

Orange

roughy 30

Organ

meats

30. 56

Oriental noodle

soup

48

Or ien ta l r adi sh 27

Ostrich

30

Oyster

crackers II

Oysters 30



Soy nut

butter

34

Soy

nuts

35

Soy

sauce 44

Soybean

oil 36, 39. 41. 57

Soybean

sprouts 27

Spaghetti sauce

10. 26

Spices

45

Spinach

25-27

Split peas 12, 34

Sports

drink 21

Squash 10. 25-27

Stews 12. 26 , 46

Strawberries 15

String

cheese

32

Stuffing 8

Submar ine

sandwich 51

Succotash 10

Sugar . . 2, 13, 20, 22, 54-57, 59

Sugar

snap peas 27

Sugar substitutes (artificial

sweeteners) 15, 42, 43

Summer sausage

33

Sunflower oi l 39, 41. 57

Sunflower seeds

39

Sweet and

sour sauce. . . 23, 44

Sweet chili sauce . 44

Sweet potatoes 10

Sweet rolls

23

Swiss

chard 27

Swiss cheese

33

Syrup, pancake 23, 56

Syrup, sugar-free 42

Tabbouleh

(tabouli) 9

Tabouli (tabbouleh) 9 Waffles .

Tacos 51 Walnuts .

Taco s au ce 44 Wate r . . .

Taco

shel l 8

Tahini 39

Tangerines 15

Tea

45

Tempeh 35

Tilapia

30

Tofu

35

Tomatoes

3,

25-27

Tomato

sauce

26 ,

27

Tomato

soup

48

Tomato/vegetable juice . . 26. 27

Tomatoes, canned 27

Tonic

water

45

Tortilla chips II

Tortillas,

corn

8

Tortillas,

flour

8

Trail

mix

24

Trout

28 ,

30 ,

36

Tuna

28, 30, 31, 36

Tuna

sa lad 46

Turkey 31, 32

Turkey ham 31

Turkey kielbasa 31

Turkey pastrami 31

Turnips 27

Vanilla

extract

45

Vanilla wafers 21 , 44

Veal 31,32

Vegetable beef

soup

48

Venison

30

Vinegar 44

Vodka

53

21,44

2, 37.45, 58

Water

ches tnu t s 27

Water, flavored 45

Watercress

25 , 27

Watermelon

15

Wax beans 27

Wheat germ 9

Whipped topping 41, 43

Whiskey 53

White beans 12, 34

Wild rice

9, 12

Wine

53 .

56

Wine, cooking 45

Worcestershire

sauce 45

Yams 10

Yard-long beans 27

Yogurt 17-19.44

Yogurt, frozen . . 24

Zucchini

27



Meai nan

ior

RD :

Carbohydrate

Carbohydrate choices

Pro te in

(units)

limits)

Iunits )

Dat e :

_

Phone :

;grams

'

o f c a lo r ie s

[units l

se rv ings

(%

of calories) Fa t

(% of

calories) Calories

limits)

(units )

S ta rches Frui t s Milk

Nonstarchy

Vegetables

M ea t a nd

M e a t

Subs t i t u t e s

Fa t s Menu Ideas

Breakfas t

Time:

Snack

Time:

Lunch

Time:

Snack

Time:

Dinne r

Time:

Snack

Time:



A

Amer i can

Diabe t e s

Assoc ia t ion .

u r e

Ca r e

omm i tm e n t ^

1701 North

Beauregard

Street

Alexandria,

VA

22311

1-800-DIABETES

exchange lists for diabetes

Documents