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1/2 cup peaches packed in own juices = 1 carb.
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2 tablespoons reduced-fat salad dressing = 1 fat 3 ounces of sliced roast beef = 3 proteins.3 ounces of turkey = 3 proteins Lettuce and tomato = free vegetables Turkey sandwich: 2 slices whole wheat bread = 2 carbs.1 cup milk (skim or 1 percent) = 1 carb.1 teaspoon margarine = 1 fat, and sugar-free jelly.1 scrambled egg or egg substitute = 1 protein.Sample Menu for a Diabetes Diet Breakfast Other food and drink choices for a diabetes meal planĮat three servings per day. 1 teaspoon oil, margarine, butter, or mayonnaise.Reduced-fat cream cheese and sour cream.Three ounces of meat is roughly equal to the size of a deck of cards Lunch and dinner = three servings (3 ounces) for women and four servings (4 ounces) for men.Protein, Fats, and Other Foods for Diabetics Protein: meat and meat substitutes Gingersnaps or small sugar-free cookies.Sugar-free pudding, custard, low fat ice cream, or sherbet.Any cooked or raw non-starchy vegetables.Eat a minimum of two to three servings per day. 1 small piece of fruit (size of a tennis ball).1/3 cup of cooked pasta, rice, or baked beans.Popcorn, pretzels, graham crackers, and vanilla wafers.Dried beans (kidney beans, lentils, baked beans).Starchy vegetables (peas, corn, Lima beans, and potatoes).Whole-grain breads, rolls, muffins, or bagels.Milkshakes, chocolate milk, and hot cocoa mixĭiabetes Meal Plan: Foods to Choose Starches.Regular soft drinks, fruit drinks (canned or concentrated), and drink mixes with sugar added.Table sugar, honey, molasses, and syrup.Iced sweet breads, coffee cakes, breakfast rolls, and donuts.Dried fruit, fruit roll-ups, candied fruit.Sugar coated cereals, granola, breakfast or snack bars.Regular ice cream, sherbet, regular and frozen yogurt, fruit ices, and popsicles.Limit your intake and portion sizes of these high-sugar foods to two or three times a week or less: Sugar-free products may still contain carbs. Check with your doctor or dietitian about alcohol intake if you’re taking medicine for your diabetes.If you’re overweight, losing weight gradually - even a small amount (five to 10 pounds) - can help improve your blood glucose level. Check with your doctor before starting an exercise or walking program. Your blood glucose level will improve if you keep active. Reduce fat intake by baking, broiling, and grilling your low-fat foods.When you look at food labels, look for products that contain at least three grams of fiber per serving. Eat plenty of vegetables and choose whole fruits instead of fruit juices. It’s best to space meals four to five hours apart. When planning meals, select a variety of foods from each food group and watch your portion sizes. Each meal should contain both carbs and protein. Eat three well-balanced meals a day and a small snack at night.Healthy Eating Tips for People with Diabetes Use these Eat Smart: Picture Your Plate guidelines for healthy meal planning and portion control.
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