Exchange Lists For Diabetes

Choose Your Foods
Exchange Lists for Diabetes
American
Diabetes
Association,
Cure Care Commitment
American
Dietetic
Association
Choose Your Foods

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 by diabetes.
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 the 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 the information contained in this publication before prescribing any diet, exercise, or medication.
The American Diabetes Associationits officers, directors, employees, volunteers, and membersassumes 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
Contributors:
Anne Daly. MS. RD, BC-ADM. CDE

Alison Evert, MS. RD. CDE
Marion I. Franz. MS. RD. CDE
Patti Ceil. 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 9 8 7 6 5 4 3 2 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 about the fat from the Meat and Meat
Substitutes and Fat lists
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. If you 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 adults, 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
about 6 oz of meat or meat substitutes
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 1 choice
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.
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 substitutes),
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 same 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 Meat and Meat
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 Lists
The following chart shows the amount of nutrients in 1 serving from each list.
Carbohydrate
Protein
Fat
(grams)
(grams)
(grams)
15
0-3
0-1
Food List
Calories
Carbohydrates
Starch: breads, cereals
80
and grains, starchy

vegetables, crackers,
snacks, and beans,
peas, and lentils

Fruits
15
60
Milk
Fat-free, low-fat, 1%
Reduced-fat, 2%
12
0-3
100
12
120
Whole
12
160
15
varies
varies
varies
Sweets, Desserts, and
Other Carbohydrates
Nonstarchy Vegetables
25
Meat and Meat Substitutes

Lean
0-3
45
Medium-fat
4-7
75
High-fat
Plant-based proteins
8+
100
varies
varies
45
Fats
Alcohol
varies
varies
100
Other Features of 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 Extra 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
Fast Foods 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: If you are looking for a certain food or drink, look it up on
pages 60-64.
Get Started
See your RD regularly when 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.
Measurement
Abbreviations
-
cr
Tbsp = tablespoon
tsp =
oz
lb =
teaspoon
ounce
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 pasta
1 oz of a bread product, such as 1 slice of bread
%oz to 1 oz 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 health 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,
1 slice of whole-grain bread, or 1 cup of whole-grain
cold breakfast cereal.
Selection Tips
Choose low-fat starches as often as you can.
Starchy vegetables, baked goods, and grains prepared

with fat count as 1 starch 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
Bread
Food
Serving Size
Bagel, large (about 4 oz)
A (1 oz)
^J7 Biscuit, 2A inches across
Bread
^j
reduced-calorie
white, whole-grain, pumpernickel,
2 slices (IMoz)
rye,
1 slice (1 oz)
unfrosted raisin
Chapatti, small, 6 inches across
Cornbread, VA inch cube
1 (IMoz)
English muffin
Hot dog bun or hamburger bun
Vi{\oz)
Naan,8 inches by 2 inches
Pancake, 4 inches across, A inch thick
Pita, 6 inches across
Roll, plain, small
1 (I oz)
Stuffing, bread
A cup
W Taco shell, 5 inches across
Tortilla, corn, 6 inches across
Tortilla, flour, 6 inches across
Tortilla, flour, 10 inches across
A tortilla
Waffle, 4-inch square or 4 inches across
= 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.
fw|
Starch
Cereals and Grains
Food
Serving Size
Barley, cooked
A cup
Bran, dry
O
oat
vil>
wheat
v^> Bulgur (cooked)
A cup
A cup
A cup
Cereals
v!i(
bran
cooked (oats, oatmeal)
puffed
shredded wheat, plain
sugar-coated
unsweetened, ready-to-eat
Couscous
A cup
A cup
\A cups
A cup
A cup
%cup
A cup
Granola
low-fat
^7
regular
A cup
A cup
Grits, cooked
A> 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
Mcup
Tabbouleh (tabouli), prepared
A> cup
Wheat germ, dry
3Tbsp
Wild rice, cooked
J4 cup
I Tip: An open handful is equal to about 1cup or 1 to 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
^J
Peas, green
A cup
Plantain, ripe
A cup
Potato
baked with skin
boiled, all kinds

mashed, with milk and fat
French fried (oven-baked)
<L>
A large (3oz)
Acup or A medium (3 oz)
A cup
1 cup (2 oz)
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
Crackers and Snacks
Food
Serving Size
Animal crackers
Crackers
w
w
round-butter type
saltine-type
sandwich-style, cheese or peanut butter filling
whole-wheat regular
whole-wheat lower fat or crispbreads
2-5 (Aoz)
2-5 {Aoz)
Graham cracker, 2M-inch square
Matzoh
Aoz
Melba toast, about 2-inch by 4-inch piece
4 pieces
Oyster crackers
20
Popcorn
3
3
3
3
with butter
no fat added
lower fat
cups
cups
cups
cups
Pretzels
Koz
Rice cakes, 4 inches across
Snack chips
fat-free or baked (tortilla, potato), baked pita chips
15-20(Moz)
regular (tortilla, potato)
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
Serving Size
Baked beans
A cup
m Beans, cooked (black, garbanzo, kidney,

lima, navy, pinto, white)
A cup
<!j Lentils, cooked (brown, green, yellow;
A cup
<lf Peas, cooked (black-eyed, split)
A cup
oIV
A> cup
Refried beans, canned
Beans, peas, and lentils are also found on the Meat and Meat
Substitutes 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.
Fresh, frozen, canned, and dried fruits and fruit juices are on this list. In
general, 1 fruit choice is:
A cup of canned or fresh fruit or unsweetened fruit juice
I small fresh fruit (4 oz)

2 tablespoons of dried fruit
Nutrition Tips
A choice on the Fruits list has 15 grams of
carbohydrate, 0 grains of protein, 0 grams of fat,
and 60 calories.
Fresh, frozen, and dried fruits are good sources of

fiber. Fruit juices contain very little fiber. Choose
fruits instead of juices whenever possible.
Citrus fruits, berries, and melons are good sources
of vitamin C.
Selection Tips
Use a food scale to weigh fresh fruits. Practice

builds portion skills.
The weight listed includes skin, core, seeds, and rind.
Read the Nutrition Facts on the food label. If
I serving has more than I5 grams of carbohydrate,

you may need to adjust the size of the serving.
Portion sizes for canned fruits are for the fruit and
a small amount of juice (1 to 2 tablespoons).

Food labels for fruits may contain the words "no
sugar added" or "unsweetened." This means that no

table sugar (sucrose) has been added; it does not
mean the food contains no sugar.

Fruit canned in "extra light syrup" has the same
amount of carbohydrate per serving as the "no sugar
added" or the "juice pack." All canned fruits on the
Fruits list are based on one of these three types of
Note
You can count
A cup cranber
ries or rhubarb
sweetened
with sugar
substitutes as
free foods.
pack. Avoid fruit canned in heavy syrup.

13
Fruit
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
Apricots
v^
<i>
canned
Mcup
dried
8 halves
fresh
4 whole [5XA oz)
Banana, extra small
1 (4 oz)
Blackberries
A cup
Blueberries
A cup
Cantaloupe, small
A melon or 1 cup cubed (11 oz)
Cherries
sweet, canned
A cup
sweet fresh
12(3oz)
Dates
Dried fruits (blueberries, cherries,

cranberries, mixed fruit, raisins)
2Tbsp
Figs
<l>
vlV
14
dried
\A
fresh
1A large or 2 medium (3A oz)
Fruit cocktail
!4cup
Grapefruit
large
sections, canned
A(\\ oz)
Grapes, small
17(3oz)
Honeydew melon
1 slice or 1 cup cubed (10 oz)
Kiwi
1 (3!/oz)
Mandarin oranges, canned
A cup
A cup
Fruit (continued)
The weight listed includes skin, core, seeds, and rind.
v^
Food
Serving Size
Mango, small
A fruit (5A oz) or A cup
Nectarine, small
1 (5 oz)
Orange, small
1 (6ôz)
Papaya
A fruit or 1 cup cubed (8 oz)
Peaches
canned
fresh, medium
A cup
1 (6oz)
Pears
canned
fresh, large
*cup
A (4 oz)
Pineapple
canned
fresh
A cup
A cup
Plums
canned
A cup
dried (prunes)
small
2 (5oz)
<l>
Raspberries
1 cup
<u
Strawberries
\A cup whole berries
<)
Tangerines, small
2 (8 oz)
Watermelon
1 slice 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
Fruits
Fruit Juice
Food
Serving Size
Apple juice/cider
A cup
Fruit juice blends,
100%
A cup
juice
Grape juice
A cup
Grapefruit juice
Ai cup
Orange juice
A cup
Pineapple juice
A cup
Prune juice
A cup
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 start 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.
16
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, reducedfat, or whole) based on the amount of fat they have. The following chart shows
you what 1 milk choice contains:
Carbohydrate
Protein
Fat
(grams)
(grams)
(grams)
Calories
Fat-free (skim), low-fat (1%)
12
0-3
100
Reduced-fat (2%)
12
120
Whole
12
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 A pint.

If you choose 2% or whole-milk foods, be aware of
the extra fat.
17
Milk
Milk and Yogurts
Serving Size
Count as
1 cup
1 fat-free milk
Ax cup
1 fat-free milk
Kcup (6 oz)
1 fat-free milk
1 cup
1 reduced-fat milk
2/cup (6 oz)
1 reduced-fat milk
Milk, buttermilk, goat's milk
1 cup
1 whole milk
Evaporated milk
A cup
1 whole milk
Yogurt, plain
8oz
1 whole milk
Food
Fat-free or low-fat (1%)
Milk, buttermilk, acidophilus milk,

Lactaid
Evaporated milk
Yogurt, plain or flavored with an
artificial sweetener
Reduced-fat (2%)
Milk, acidophilus milk, kefir,

Lactaid
Yogurt, plain
Whole
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 inthe food you eatis 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 estimate how
much energy your body needs. When you balance energy from food
and energy used for exercise, you can maintain a healthy weight.
18
Milk
Dairy-Like Foods
Serving Size
Count as
fat-free
1 cup
whole
1 cup
1 fat-free milk+ 1 carbohydrate

1 whole milk+ 1 carbohydrate
A> cup
1 carbohydrate + 2 fats
flavored, low-fat
1 cup
plain, fat-free
1 cup
2 carbohydrates
1 carbohydrate
10 oz
1 fat-free milk + 2A carbohydrates
1 cup
1 carbohydrate + A fat
1 carbohydrate + 1 fat
Food
Chocolate milk
Eggnog, whole milk

Rice drink
Smoothies, flavored,
regular
Soy milk
light
regular, plain
1 cup
Yogurt
and juice blends

low carbohydrate
(less than 6 grams
carbohydrate per
choice)
with fruit, low-fat
1 fat-free milk+ 1 carbohydrate
1 cup
2Acup (6 oz)
Ai fat-free milk
A cup (6 oz)
1 fat-free milk + 1 carbohydrate
Coconut milk is on the Fats list, page 40.

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.
Nutrition Tips
A carbohydrate choice has 15 grams of carbohy
drate, variable grams of protein, variable grams of
fat, and variable calories.
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 count as one or more fat choices.
If you are trying to lose weight, choose foods from

this list less often.
The serving sizes for these foods are small because

of their fat content.
Common
Measurements
Dry:
3 tsp = 1 Tbsp
4 oz
A cup
8oz
1 cup
Liquid:
4Tbsp = Mcup
8oz
Kp'int
Selection Tips
Read the Nutrition Facts on the 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.
Other Carbohydrates
Beverages, Soda, and Energy/Sports Drinks
Food
Serving Size
Count as
Cranberry juice cocktail
A cup
1 carbohydrate
Energy drink
1 can (8.3 oz)
2 carbohydrates
Fruit drink or lemonade
1 cup (8 oz)
2 carbohydrates
1 envelope added
Hot chocolate
regular
to 8 oz water
sugar-free or light
1 envelope added
1 carbohydrate
to 8 oz water
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
Count as
Brownie, small, unfrosted
lM-inch square,
%inch high
(about 1 oz)
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)
2 cookies
Cake
Cookies
chocolate chip
(2A inches across)

gingersnap
3 cookies
1 carbohydrate
sandwich, with creme filling
2 small (about %oz)
sugar-free
3 small or 1 large
1 carbohydrate+ 1-2 fats
(A-\ oz)
vanilla wafer
5 cookies
21
Other Carbohydrates
Brownies, Cake, Cookies, Gelatin, Pie, and Pudding (continued)
Food
Serving Size
Count as
Cupcake, frosted
1 small (about VAoz)
2 carbohydrates +
1-1A fats
Fruit cobbler
Mcup(3Moz)
Gelatin, regular
Mcup
1 carbohydrate
A of 8-inch pie
3 carbohydrates + 2 fats
%of 8-inch pie
\A carbohydrates +
Pie
commercially prepared
fruit, 2 crusts
pumpkin or custard
\A fats
Pudding
regular (made with
reduced-fat milk)
sugar-free or sugar-
Mcup
2 carbohydrates
A cup
1 carbohydrate
and fat-free
(made with fat-free milk)
Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings

Food
Serving Size
Count as
Candy bar, chocolate/peanut
2 "fun size" bars (1 oz)
li4carbohydrates + \A fats
Candy, hard
3 pieces
1 carbohydrate
Chocolate "kisses"
5 pieces
4 tsp
2 Tbsp
Mcarbohydrate + A fat
1 carbohydrate
Fruit snacks, chewy

(pureed fruit concentrate)
1 roll (Aoz)
1 carbohydrate
Fruit spreads, 100% fruit
lMTbsp
1 carbohydrate
Honey
1 Tbsp
1 carbohydrate
lam or jelly, regular
1 Tbsp
1 carbohydrate
Sugar
1 Tbsp
1 carbohydrate
Coffee creamer
dry, flavored
liquid, flavored
Other Carbohydrates
Candy, Spreads, Sweets, Sweeteners, Syrups,
and Toppings (continued)
Food
Serving Size
Count as
2 Tbsp
2 Tbsp
1 Tbsp
2 carbohydrates
1 carbohydrate
1 carbohydrate
Syrup
chocolate
light (pancake type)

regular (pancake type)
Condiments and Sauces

Food
Serving Size
Count as
Barbeque sauce
3 Tbsp
1 carbohydrate
Cranberry sauce, jellied
A cup
\A carbohydrates
A cup
A carbohydrate + A fat
3 Tbsp
1 carbohydrate
3 Tbsp
1 carbohydrate
(1 Gravy, canned or bottled

Salad dressing, fat-free,
low-fat, cream-based
Sweet and sour sauce
Doughnuts, Muffins, Pastries, and Sweet Breads

Food
Serving Size
Count as
Banana nut bread
1-inch slice (1 oz)
Doughnut
cake, plain
yeast type, glazed
1 medium (\Aoz)
3A inches across (2 oz)
\Acarbohydrates + 2 fats
Muffin (4oz)
A muffin (1 oz)
1 carbohydrate + A fat
Sweet roll or Danish
1 (2A.oz)
2A carbohydrates + 2 fats
Note
j = 480 milligrams
or more of sodium
You can also check the Fats list and Free
per serving.
Foods list for other condiments.
23

Other Carbohydrates
Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream
Food
Serving Size
Count as
Frozen pops
A carbohydrate
Fruit juice bars, frozen,
1 ba r (3 oz)
i carbohydrate
Mcup
A cup
A cup
14 cup
\A carbohydrates
A cup
2 carbohydrates
A cup
A cup
1 carbohydrate
1 carbohydrate + 0-1 fat
100% juice
Ice cream
fat-free
light
no sugar added
regular
Sherbet, sorbet
Yogurt, frozen
fat-free
regular
Granola Bars, Meal Replacement Bars/Shakes, and Trail Mix

Food
Serving Size
Count as
Granola or snack bar,
1 bar (I oz)
\A carbohydrates
Meal replacement bar
1 bar (Wok)
\A carbohydrates + 0-1 fat
Meal replacement bar
1 bar (2 oz)
Meal replacement shake,
1 can (10-11 oz)
1J4 carbohydrates + 0-1 fat
candy/nut-based
1 oz
dried fruit-based
1 oz
regular or low-fat
reduced calorie
Trail mix
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 list). In general, 1 nonstarchy vegetable choice is:
Ax cup of cooked vegetables or vegetable juice
1 cup of raw vegetables
If you eat 3 cups or more of raw vegetables or 1Ax 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
of vitamin 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 watercress.
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
Starch 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
tomatoes.
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.
Amaranth or Chinese spinach
Mung bean sprouts
Artichoke
Mushrooms, all kinds, fresh
Artichoke hearts
Okra
Asparagus
Onions
Baby corn
Oriental radish ordaikon
Bamboo shoots
Beans (green, wax, Italian)
Pea pods
\gj Peppers (all varieties)
Bean sprouts
Radishes
Beets
Rutabaga
Borscht
Sauerkraut
Broccoli
vHj Brussels sprouts

Cabbage (green, bokchoy, Chinese;
\^> Carrots
Cauliflower
Celery
\^/ Chayote
Coleslaw, packaged, no dressing
Soybean sprouts
Spinach
Squash (summer, crookneck,
zucchini)
Sugar pea snaps
v^ Swiss chard
Tomato
Tomatoes, canned
Cucumber
S Tomato sauce
Eggplant
Gourds (bitter, bottle, luffa, bitter
j Tomato/vegetable juice
melon)
Turnips
Water chestnuts
Green onions or scallions
Yard-long beans
Greens (collard, kale, mustard,

turnip)
Note
Hearts of palm
licama
Kohlrabi
Salad greens (like chicory,
Leeks
endive, escarole, lettuce,
Mixed vegetables (without corn,
romaine, spinach, arugula,

radicchio, watercress) are
peas, or pasta)
on the Free Foods list,
<U =
More than 3 grams of

dietary fiber per serving.
480 milligrams or more of
sodium per serving.
page 42.

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
Protein
Fat
(grams)
(grams)
(grams)
Calories
0-3
100
4-7
130
8+
150
varies
varies
Lean meat
Medium-fat meat
High-fat meat
Plant-based protein
varies
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 also high in fat,
but are often sold in lower-fat versions.
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
times each week.
Bake, roast, broil, grill, poach, steam, or boil instead

of frying.
Correction for
Choose Your Foods

Page 28: The table for Meat & Meat Substitutes should be:
Carbohydrate
Protein
Fat
(grams)
(grams)
(grams)
Calories
0-3
45
4-7
75
8+
100
varies
varies
Lean meat
Medium-fat meat
High-fat meat
Plant-based protein
varies
American
Diabetes
Association
Cure Care Commitment
American
g^, Dietetic
W
Association

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 fatabout
20%. Ground round has about 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 Meats and Meat Substitutes

Food
Amount
Beef: Select or Choice grades trimmed of fat:
1 oz
ground round, roast (chuck, rib, rump), round, sirloin,

steak (cubed, flank, porterhouse, T-bone), tenderloin
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
Fish, fresh or frozen, plain: catfish, cod, flounder,

haddock, halibut, orange roughy, salmon, tilapia,
1 oz
trout, tuna
Fish, smoked: herring or salmon (lox)
1 oz
Game: buffalo, ostrich, rabbit, venison
1 oz
j Hot dog with 3grams of fat or less per oz
(8 dogs per 14 oz package)

Note-. May be high in carbohydrate.
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
1 oz
rib or loin chop/roast, ham, tenderloin
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).

Lean Meats and Meat Substitutes (continued)
Food
Amount
Poultry, without skin: Cornish hen, chicken,
1 oz
domestic duck or goose (well-drained of fat), turkey

Processed sandwich meats with 3 grams of fat
1 oz
or less per oz: chipped beef, deli thin-sliced meats,

turkey ham, turkey kielbasa, turkey pastrami
Salmon, canned
I oz
Sardines, canned
2 medium
Sausage with 3grams of fat or less per oz
1 oz
Shellfish: clams, crab, imitation shellfish, lobster,

scallops, shrimp
1 oz
Tuna, canned in water or oil, drained
1 oz
Veal, lean chop, roast
1 oz
Portion Sizes
Portion size is an important part of meal planning. The Meat and

Meat Substitute list 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 about the size of 4 dice.
31

Medium-Fat Meat and Meat Substitutes
Food
Amount
Beef: corned beef, ground beef, meatloaf, Prime grades
1 oz
trimmed of fat (prime rib), short ribs, tongue
Cheeses with 4-7 grams of fat per oz: feta, mozzarella,
1 oz
pasteurized processed cheese spread, reduced-fat

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

Fish, any fried product
oz
Lamb: ground, rib roast
oz
1 oz
Pork: cutlet, shoulder roast
Poultry: chicken with skin; dove, pheasant, wild duck,

or goose; fried chicken; ground turkey
oz
2 ozor ^cup
Ricotta cheese
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.
Go for whole grains.
Shop early in the day.
Be adventurous.
Shop alone.
Read food labels.
Use a list.
Skip the "diabetic" food.
Cruise the perimeter.

Choose a rainbow of fruits and vegetables.

High-Fat Meat and Meat Substitutes
These foods are high in saturated fat, cholesterol, and calories and may raise
blood cholesterol levels if eaten on a regular basis. Try to eat 3 or fewer
servings from this group per week.
Food
Amount
Bacon
pork
2 slices (16 slices per

lb or 1 oz each,
before cooking)
turkey
Cheese, regular: American, bleu, brie, cheddar.
3 slices (A oz each
before cooking)
oz
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
oz
Processed sandwich meats with 8 grams of fat
oz
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).
oz

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

read the food label.
Food
Amount
Count as
"Bacon" strips, soy-based
3 strips
1 medium-fat meat
\**j Baked beans
A cup
1 starch + 1 lean meat
v^ Beans, cooked: black,

garbanzo, kidney, lima,
k?cup
2oz
Acarbohydrate + 1 lean meat
"Chicken" nuggets,
2 nuggets
Acarbohydrate + 1 medium-fat meat
soy-based
{VAoz)
navy, pinto, white

^
"Beef" or "sausage"
crumbles, soy-based
Hcup
^carbohydrate + 1 lean meat

1 carbohydrate + 1 high-fat meat
and wheat patties)
3 patties
(about 2
inches across)
Hot dog, soy-based
1 [VAoz)
A carbohydrate + 1 lean meat
Hummus
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
A carbohydrate + 2 lean meats
y^j Meatless burger,

vegetable- and starch-
1 patty
1 carbohydrate + 2 lean meats
sill Edamame
Falafel (spiced chickpea
<1j
(about 2A oz)
based
Nut spreads:
1 Tbsp
1 high-fat meat
A cup
almond butter, cashew
butter, peanut butter,

soy nut butter
vli; Peas, cooked: black-eyed

and split peas

Plant-Based Proteins (continued)
Because carbohydrate content varies among plant-based proteins, you should

read the food label.
Amount
Count as
Ax cup
1 (VAoz)
1 medium-fat meat
Soy nuts, unsalted
Aoz
^carbohydrate + 1 medium-fat meat
Tempeh
A cup
1 medium-fat meat
Tofu
4 oz (Ax cup)
1 medium-fat meat
Tofu, light
4 oz (Ax cup)
1 lean meat
Food
o Refried beans,
canned
"Sausage" patties,
soy-based
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.

:SJ7
= Extra fat, or prepared with added fat. (Add an

additional fat 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 1 or 2 oz is the normal

serving size).
35
Fats
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 raise 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 raise 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.
Nutrition 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, salmon, sardines, and trout
Flaxseeds and English walnuts

Oils such as canola, soybean, flaxseed, and
walnut
Fats
Selection Tips
Read the Nutrition Facts on food labels for serving
sizes. One fat choice is based on a serving size that
has 5 grams of fat.
The food label also lists total fat grams, saturated fat,
and trans fat grams per serving. When most of the
calories come from saturated fat, the food is part of
the Saturated Fats list.
When selecting fats, consider replacing saturated fats

with monounsaturated fats and omega-3 fats. Talk
with your RD about the best choices for you.
When selecting regular margarine, choose those that
list liquid vegetable oil as the first ingredient. Soft or
tub margarines have less saturated fat than stick
margarines and are a healthier choice. Look for trans
fat-free soft margarines.
When selecting reduced-fat or lower-fat margarines,

look for liquid vegetable oil (trans fat-free). Water is
usually the first ingredient.
Trans fat can be found in some of the
following types of food:
Solid vegetable shortening, stick margarines, and some tub

margarines
Crackers, candies, cookies, snack foods, fried foods, baked goods,

and other food items made with partially hydrogenated vegetable
oils
Keep in mind that some foods claiming to be trans fat-free may still
contain trans fat. Foods only need to have less than A gram of trans fat
per serving to be considered trans fat-free.
37
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
Unsaturated Fats Monounsaturated Fats

Food
Serving Size
Avocado, medium
2 Tbsp (1 oz)
Nut butters {trans fat-free): almond butter,

cashew butter, peanut butter (smooth or crunchy)
\Atsp
Nuts
almonds
6 nuts
Brazil
2 nuts
cashews
6 nuts
filberts (hazelnuts)
5 nuts
macadamia
3 nuts
mixed (50% peanuts)
6 nuts
peanuts
10 nuts
pecans
4 halves
pistachios
16 nuts
Oil: canola, olive, peanut
1 tsp
Olives
8 large
10 large
black (ripe)
green, stuffed
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
other fats and oils.
Polyunsaturated Fats
Food
Serving Size
Margarine: lower-fat spread (30%-50%

vegetable oil, trans fat-free)
Tbsp
Margarine: stick, tub (rrajis fat-free), or squeeze
tsp
(traits fat-free)
Mayonnaise
reduced-fat
regular
Tbsp
tsp
layonnaise-style salad dressing

reduced-fat
1 Tbsp
regular
2 tsp
Nuts
Pignolia (pine nuts;

walnuts, English
Oil: corn, cottonseed, flaxseed, grape seed,
1 Tbsp
4 halves
tsp
safflower, soybean, sunflower

Oil: made from soybean and canola oilEnova
tsp
Plant stanol esters
light
1 Tbsp
regular
2 tsp
Salad dressing
reduced-fat
2 Tbsp
Note: May be high in carbohydrate.

regular
1 Tbsp
Seeds
flaxseed, whole
pumpkin, sunflower
sesame seeds
Tahini or sesame paste
D = 480 milligrams or more of sodium per serving.
Tbsp
Tbsp
Tbsp
2 tsp
Fats
Saturated Fats
Food
Bacon, cooked, regular or turkey
Serving Size
slice
Butter
reduced-fat
1 Tbsp
stick
1 tsp
2 tsp
whipped
Butter blends made with oi
reduced-fat or light
regular
Tbsp
!^tsp
Chitterlings, boiled
2Tbsp(ôzl
Coconut, sweetened, shredded
2 Tbsp
Coconut milk
light
regular
A cup
1A Tbsp
Cream
half and half
heavy
light
whipped
whipped, pressurized
2 Tbsp
1 Tbsp
l><Tbsp
2 Tbsp
A cup
Cream cheese
reduced-fat
regular
VATbspCAoz]
1 Tbsp (Aoz)
Lard
tsp
Oil: coconut, palm, palm kernel
tsp
Salt pork
Shortening, solid
Aoz
tsp
Sour cream
reduced-fat or light
regular
3 Tbsp
2 Tbsp
Fats
Similar Foods in Other Lists
Bacon and peanut butter, when used in smaller

amounts, are counted as fat 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 saturated 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 listed 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
Ax cup
Gelatin
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)
Creamers
nondairy, liquid
nondairy, powdered
1 Tbsp
2 tsp
Margarine spread
fat-free
i Tbsp
1 tsp
reduced-fat
Mayonnaise
fat-free
1 Tbsp
reduced-fat
1 tsp
Mayonnaise-style salad dressing

fat-free
1 Tbsp
reduced-fat
1 tsp
Salad dressing
fat-free or low-fat
1 Tbsp
2 Tbsp
fat-free, Italian
Sour cream, fat-free or red jced-fat
1 Tbsp
Whipped topping
light or fat-free
regular
2 Tbsp
1 Tbsp
Artificial Sweeteners
Sugar substitutes, alternatives, or replacements that are approved by the

Food and Drug Administration (FDA) are safe to use. Common brand
names 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
Condiments
Food
Serving Size
Barbecue sauce
2 tsp
Catsup (ketchup)
1 Tbsp
Honey mustard
1 Tbsp
Horseradish
Lemon juice
\Atsp
Miso
Mustard
Parmesan cheese, freshly grated
1 Tbsp
Pickle relish
1 Tbsp
Pickles
dill
\A medium
sweet, bread and butter
2 slices
sweet, gherkin
Aoz
A cup
Salsa
| Soy sauce, light or regular
1 Tbsp
Sweet and sour sauce
2 tsp
Sweet chili sauce
2 tsp
Taco sauce
1 Tbsp
Vinegar
2 Tbsp
Yogurt, any type
Free Snacks
These foods in these serving sizes are perfect free-food snacks.

1 frozen cream pop, sugar-free
5 baby carrots and celery sticks

A cup blueberries
A oz lean meat
A oz sliced cheese, fat-free
1 cup light popcorn
10 goldfish-style crackers
2 saltine-type crackers
1 vanilla wafer
H = 480 milligrams or more of sodium per serving.
Free Foods
Drinks/Mixes
Any food on this listwithout a serving size listedcan be consumed in any

moderate amount.
Bouillon, broth, consomme

Bouillon or broth, low-sodium
Carbonated or mineral water
Diet soft drinks, sugar-free

Drink mixes, sugar-free
Tea, unsweetened or with sugar
Club soda
substitute
Cocoa powder, unsweetened (1 Tbsp)

Coffee, unsweetened or with sugar
Tonic water, diet

Water
Water, flavored, carbohydrate free
substitute
Seasonings
Any food on this list can be consum ed in any moderate amount.
Flavoring extracts (for example,
vanilla, almond, peppermint)
Spices
Garlic
Hot pepper sauce
Herbs, fresh or dried
Wine, used in cooking
Nonstick cooking spray
Worcestershire sauce
Pimento
Be careful with seasonings that contain

sodium or are salts, such as garlic salt,
celery salt, and lemon pepper.
45
Combination 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 your meal plan. Ask your RD for nutrient information
about other combination foods you would like to eat, including your own
recipes.
Entrees
Food
@ Casserole type (tuna
Serving Size
Count as
1 cup (8 oz)
2 carbohydrates +
noodle, lasagna, spaghetti
2 medium-fat meats
with meatballs, chili with

beans, macaroni and cheese)
g Stews (beef/other meats and
1 cup (8 oz)
1 carbohydrate +
1 medium-fat meat + 0-3 fats
vegetables)
Tuna salad or chicken salad
^cup(3ôz)
Ax carbohydrate +
2 lean meats + 1 fat
Other Combination 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 nutrients.
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).
Combination Foods
Frozen Meals/Entrees
Food
\^/ Burrito (beef and bean
Serving Size
Count as
i (5oz:
3 carbohydrates + 1 lean
meat + 2 fats
S Dinner-type meal
|f) Entree or meal with less
generally
3 carbohydrates +
14-17 oz
3 medium-fat meats + 3 fats
about 8-11 oz
2-3 carbohydrates +
than 340 calories
1-2 lean meats
Pizza
cheese/vegetarian,
Mofa 12 inch
2 carbohydrates +
thin crust
(4J/-5 oz)
2 medium-fat meats
meat topping,
A of a 12 inch
2 carbohydrates + 2
thin crust
(5 oz)
medium-fat meats + Ii!fats
Pocket sandwich
(4ôz)
3 carbohydrates +
1 lean meat + 1-2 fats
m Pot pie
7oz)
2^ carbohydrates +
1 medium-fat meat + 3 fats
Salads (Deli-Style)
Food
Serving Size
Count as
Coleslaw
A cup
1 carbohydrate + 1M fats
Macaroni/pasta salad
A cup
A cup
VA-2 carbohydrates + 1-2 fats
g Potato salad
kj = More than 3 grams of dietary fiber per serving.

^J7 = Extra fat, or prepared with added fat.
g = 600 milligrams or more of sodium per serving

(for fast food main dishes/meals).
Combination Foods
Soups
Serving Size
Food
1 Bean, lentil, or split pea

Chowder (made with milk)
cup
cup (8 oz]
Count as
carbohydrate + 1 lean meat

1 carbohydrate + I lean
meat + IA fats
Cream (made with water)
Instant
with beans or lentils
cup (8 oz;
carbohydrate + 1 fat
6 oz prepared
I carbohydrate
8 oz prepared
2A carbohydrates + I
lean meat
gj Miso soup
cup
A carbohydrate + I fat
Oriental noodle
cup
Rice (congee
cup
carbohydrate
Tomato (made with water)
cup (8 oz;
carbohydrate
Vegetable beef, chicken
cup (8 oz)
carbohydrate
noodle, or other broth-type
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,
or 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 popular 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.
Breakfast Sandwiches
Food
j| Egg, cheese, meat,
Serving Size
Count as
1 sandwich
2 carbohydrates + 2
English muffin
medium-fat meats
Sausage biscuit sandwich
1 sandwich
2 carbohydrates + 2 high-fat
meats + 3A fats
Main Dishes/Entrees
Food
^j Burrito (beef and beans)
Serving Size
Count as
1 (about 8 oz)
3 carbohydrates + 3 mediumfat meats + 3 fats
Chicken breast, breaded
1 (about 5 oz)
and fried
Chicken drumstick,
1 carbohydrate +
4 medium-fat meats
1 (about 2 oz)
2 medium-fat meats
6 (about 3^ oz)
1 carbohydrate + 2 medium-
breaded and fried
Chicken nuggets
fat meats + 1 fat
@ Chicken thigh, breaded
1 (about 4 oz)
and fried
@ Chicken wings, hot
v^
A carbohydrate + 3 mediumfat meats + \A fats
6(5oz)
5 medium-fat meats + VA fats

= Extra fat, or prepared with added fat.
= 600 milligrams or more of sodium per serving (for fast food main
dishes/meals).
Oriental
Food
Serving Size
Count as
Beef/chicken/shrimp
with vegetables in
1 cup
(about 5 oz)
1 carbohydrate +
1 lean meat + I fat
sauce
Egg roll, meat
(about 3 oz]
1 carbohydrate + 1 lean
meat + 1 fat
Fried rice, meatless

Meat and sweet sauce
A carbohydrates + 1Ax fats
Ax cup
3 carbohydrates + 3 medium-
cup
(orange chicken)
\IU Noodles and
fat meats + 2 fats
cup
vegetables in sauce
(chow mein, lo mein
Pizza
Serving Size
Count as
cheese, pepperoni,
regular crust
A of a 14 inch
2A carbohydrates +
(about 4 oz)
1 medium-fat meat + \A fats
cheese/vegetarian,
A of a 12 inch
2A carbohydrates +
thin crust
(about 6 oz)
2 medium-fat meats + \A fats
Food
Pizza
More than 3 grams of dietary fiber per serving.

Extra fat, or prepared with added fat.
\T7
600 milligrams or more of sodium per serving (for fast food main
dishes/meals).
Sandwiches
Food
Chicken sandwich, grilled
Serving Size
Count as
meats
Chicken sandwich,
3V> carbohydrates +
crispy
Fish sandwich with
3 medium-fat meats + 1 fat
2M carbohydrates +
2 medium-fat meats + 2 fats
tartar sauce
Hamburger
2lA carbohydrates + 4
large with cheese

regular
medium-fat meats + 1 fat
2 carbohydrates + 1 medium-
fat meat + 1 fat
Hot dog with bun
1 carbohydrate + 1 high-fat
meat + 1 fat
Submarine sandwich
jfj
less than 6 grams fat
regular
6-inch sub
meats
6-inch sub
314 carbohydrates + 2
medium-fat meats + 1 fat
Taco, hard or soft shell

(meat and cheese)
1 small
1 carbohydrate + 1 mediumfat meat + VA fats
Salads
Food
( \^j Salad, main dish (grilled
Serving Size
Count as
Salad
1 carbohydrate + 4 lean
chicken type, no dressing
meats
or croutons)
Salad, side, no dressing
Small
or cheese
(about 5 oz)
1 vegetable
Sides/Appetizers
Food
S$ French fries, restaurant

style
Serving Size
Count as
small
medium
large
Nachos with cheese
small (about
4Aoz)
2!/ carbohydrates + 4 fats
Q Onion rings
1 serving
(about 3 oz)
2A carbohydrates + 3 fats
Desserts
Food
.ilkshake, any flavor

Soft-serve ice cream cone
Serving Size
Count as
12oz
smal
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).
52
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 1drink 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
Serving Size
Beer
light (4.2%)
regular (4.9%)
Distilled spirits: vodka,

rum, gin, whiskey
Count as
2 fI oz
alcohol equivalent + Acarbohydrate

alcohol equivalent + 1 carbohydrate
Mfloz
alcohol equivalent
2 floz
80 or 86 proof
Liqueur, coffee
(53 proof)
floz
Sake
floz

âlcohol equivalent
Wine
dessert (sherry)
3A fl oz
dry, red or white
5 floz
alcohol equivalent
(10%)
53
Reading Food Labels

Nutrition Facts on food labels can help you with food choices. Food labels
are based on standard serving sizes. However, standard serving sizes may not
always be the same as the serving choices in this booklet.
Check the serving size on the label. Is it about the same size as the food
choice in this booklet? If not, change the size of your serving to fit your
meal plan.
Look at the grams of total carbohydrate in I serving size. You may need to
change the size of your serving so it has the number of carbohydrate
choices you have planned for a meal or a snack. (One starch, fruit, milk, or
carbohydrate choice has about 15 grams of carbohydrate.) The grams of

fiber and sugar are part of the total carbohydrate.
Look at the grams of fat in 1 serving. (One fat choice has 5 grams of fat.)
Look at the number of calories and grams of carbohydrate in 1 serving. A
free food has less than 20 calories and 5 grams or less of carbohydrate
per serving. If it has 20 or more calories per serving, count the food choice.
Ask your RD for help using information on food labels.
In the following example, 1 serving of chili with beef and beans counts as
1>!? carbohydrates (or 1 starch + 1 vegetable)
+ 2 lean meats + 1 fat.
Nutrition Facts
If a food contains more than 5 grams of fiber, sub

tract half the grams of fiber from the carbohydrate
grams to get the total carbohydrate grams.
If a food contains more than 5 grams of sugar

alcohols, subtract half the grams of sugar alcoho
from the carbohydrate grams to get the total
carbohydrate grams.
Ingredients: water, tomato puree (water, tomato paste), seasoned beef crumbles
(beef, salt, spice extracts), diced tomatoes in tomato juice, red kidney beans, kidney
beans. Contains less than 2% of the following ingredients: concentrate (caramel color
added), jalapeno peppers, salt, dehydrated onions, sugar, dehydrated garlic, paprika,
red pepper, soybean oil, soy lecithin, mono and diglycerides. mixed tocopherols,
ascorbic acid, flavoring.
Serving Size 1 cup (240 ml_)

Servings Per Container about 2
Amount Per Serving
Calories 230
Calories from Fat 70

% Daily Value'
Total Fat 8g
12%
Saturated Fat 3.5g

Trans Fat 0.5g
Cholesterol 30mg
Sodium 870mg
18%
10%
36%
Total Carbohydrate 25g
8%
^ Dietary Fiber8g
32%
Sugars 11g
Sugar Alcohol Og
Protein 15g
Vitamin A 10%
Vitamin C 2%
Calcium 4%
Iron 10%
Percent Daily Values are based on a 2.000

calorie diet. Your Daily Values may be higher or
lower depending on your calorie needs.
Calories:
Total Fat
Sat Fat
Cholesterol
Sodium
Less
Less
Less
Less
Total Carbohydrate
Dietary Fiber
than
than
than
than
2,000
2.500
65g
80g
20g
25g
300mg
300mg
2,400mg 2.400mg
300g
375g
25g
30g
Calories per gram:

Fat 9
Carbohydrate 4
Protein 4
Nutrient Content 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 A gram fat per serving.
Light means it has A fewer calories or Athe fat per serving than the regular
food or drink.
Sugar-free means it is has less than Agram sugar per serving.
Reduced-calorie means it has at least 25% fewer calories.
Trans fat-free means that is has less than A gram 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 the 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 the group may be traded 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 raise blood
cholesterol (see next entry) levels. Foods from plants, such as fruits, vegetables, grains,
beans, peas, and lentils, do not have cholesterol. Cholesterol is found in foods on the Milk
list. Meat and Meat Substitutes list, and Fats list.
Cholesterol (serum or blood): A fat-like substance normally found in blood. A high level
of cholesterol in the blood is a major risk factor for developing heart disease.
Diabetes: A disease in which the body cannot produce insulin, doesn't produce enough
insulin, or cannot use the insulin it produces well. The result is high blood glucose levels.
Dietary fiber: Non-digestible carbohydrates and lignin from plants. It is recommended

that adults eat 21 to 38 grams of total fiber per day.
Fat: Along with carbohydrate and protein, I of the 3 major energy sources in food. Fat has
9 calories per gram, more than two times the calories you get from carbohydrate and
protein. Fat is in foods like margarine, butter, oils, salad dressings, nuts, seeds, milk,
cheese, meat, fish, poultry, snack foods, ice cream, and desserts. Major sources of fat are
found in foods on the Fats list and Meat and Meat Substitutes list. Some foods on the
Starch list, Milk list, and Sweets, Desserts, and Other Carbohydrates list also have fat.
There are different types of fat:
Omega-3 fat: A type of polyunsaturated fat that is in soybean oil and fish. It can lower
triglyceride levels and protect the heart.
Monounsaturated fat: Type of fat that is liquid at room temperature and is found in
vegetable oils, such as canola and olive oils. When eaten as part of a low-fat diet, it can
help lower high blood cholesterol levels.
Polyunsaturated fat: Type of fat that is usually liquid at room temperature and is
found in vegetable oils. Safflower, sunflower, corn, and soybean oils have the most
polyunsaturated fats. When eaten as part of a healthful diet, polyunsaturated fats can
help lower high blood cholesterol levels.
Saturated fat: Type of fat that tends to raise blood cholesterol levels. It comes primarily
from animal foods and is usually hard at room temperature. Saturated fats include
butter, lard, meat fat, solid shortening, palm oil, and coconut oil.
Trans fat: A type of fat that is formed when liquid oils are made into solid fats. This
process is called hydrogenation. Hydrogenated fats have been used for many years to
increase the shelf life of foods that contain added fat. These fatty acids can raise blood
cholesterol. Hydrogenated and partially hydrogenated fats are found in some types of
margarine and many packaged foods and should be avoided. Trans fats are also found
naturally occurring in some animal products.
Glucose: A simple form of sugar that acts as the body's fuel. It is produced when foods are
broken down in the digestive system. Glucose is carried by the blood to cells. The amount
of glucose in the blood is known as the blood glucose level.
Glycemic index (Gl): Compares the glucose response of 50 grams of a digestible
carbohydrate to the glucose response of either 50 grams of glucose or white bread. The
index assigns foods a number from one to 100, in comparison to glucose, which has a
score of 100. For example, a food with a Gl of 41 raises blood glucose levels by 41% of what
57
Glossary
an equal amount of glucose does. However, the 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 the 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 the 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 100 mg/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 all nutrients.
Pre-diabetes: A condition 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.
Protein: Along with carbohydrate and fat, I of the 3 major nutrients in food. The body uses
protein for growth, maintenance, and energy. Protein provides about 4 calories per gram.
Protein is found in foods from the Milk list and Meat and Meat Substitutes list. Smaller
amounts of protein are found in foods from the Nonstarchy Vegetable list and Starch list.
Registered dietitian (RD): An RD is a health professional who focuses on nutritional care,
education, and counseling. The initials "RD" after a dietitian's name ensure that she or he
has met the standards of the American Dietetic Association.
Self-monitoring of blood glucose (SMBG): A self-test that checks a person's blood

glucose level by analyzing a drop of blood taken from a finger, or alternate test site, after
sticking it with a small lancet.
Sodium: A mineral needed by the body to maintain life. It is mainly eaten in the form of
salt. Some people need to cut down the amount of sodium (and salt) they eat to help
control high blood pressure.
Starch: One of the two major types of carbohydrate. Foods that are made up mostly of
starch are on the Starch list.
Sugar alcohols (also known as polyols): A type of carbohydrate used as a sugar or fat
replacer. Because they are not fully digested, sugar alcohols add fewer calories to the diet
than sugar (2 calories per gram instead of 4 calories per gram), as well as lower after-meal
blood glucose responses. Foods that have sugar alcohols can be labeled as "sugar-free,"
but that doesn't mean they are carbohydrate- or calorie-free. Sugar alcohols include
erythritol. hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol. sorbitol,
and xylitol.
Sugars: A type of carbohydrate. Foods that naturally contain sugars are on the Milk list.
Nonstarchy Vegetable list. Starch list, and Fruits lists. Added sugars include common
table sugar and sugar alcohols (sorbitol, mannitol, etc.).
Triglycerides: A type of fat in your blood. If you have high triglyceride levels, this can
increase your risk for heart disease. To control your triglyceride levels, you need to: eat
moderate (not high) amounts of carbohydrate, stay at a healthy weight, get regular physical
activity, choose fats wisely, eat plenty of vegetables, fruits, and whole grains, enjoy nonfat
and low-fat milk and dairy foods, choose lean meats and fish, limit the amount of alcohol
that you drink, and choose foods low in sodium (salt).
Vitamins: Substances found in food, needed in small amounts to help with body processes
and functions. These include vitamins A, D, E, B-complex, C, and K.
59
Beer
53, 56
Beets
Acidophilus milk
18
Almond butter
34, 38
27
Biscuits
Black beans
12. 34
Almond extract
45
Blackberries
Almonds
38
Black-eyed peas
Amaranth
27
Bleu cheese
American cheese
33
Blueberries
Angel food cake
21
Bologna
Animal crackers
II
Apples
Apple juice/cider
14
12. 34
Casseroles
46
Catfish
30
Catsup (ketchup)
44
Cauliflower
25-27, 42
Celery
26, 27, 44
Cereal
4. 7. 9. 56
33
Chapatti
14, 44
Chayote
27
33
Cheddar cheese
33
Borscht
27
Cheese
14
Bouillon
45
16
Bran
Applesauce
14
Apricots
14
Artichokes
27
Bread
Artichoke hearts
27
Brie cheese
Cherries
14
Bratwurst
33
Chicken
31, 52.49-51
Brazil nuts
38
Chicken breast, breaded
4, 7. 8. 23, 56, 58
33
Broccoli
25-27
Asparagus
Broth
45, 48
Avocados
38
Brownies
21
Brussels sprouts
Baby corn
Bacon
27
33,40.41,48
"Bacon" strips, soy-based . . 34

Bagels
7, 8, 52
Baked beans
38,44,48, 57
Artificial sweeteners. ... 42, 43
26, 27
17. 30-33, 36,
25, 27
Buffalo
30
Bulgur
9, 12
Burritos
47, 49
Butter. ... 36. 38.40,41.48,57

Butter blends made with oil.. 40
Buttermilk.
. 18
12, 34
and fried
49
Chicken drumstick, breaded

and fried
Chicken noodle soup

Chicken nuggets
"Chicken" nuggets,
soy-based
49
48
49
34
Chicken salad
46
Chicken sandwich
51
Chicken thigh, breaded

and fried
49
Chicken wings, hot
49
Bamboo shoots
27
Chinese spinach
27
Bananas
14
Chipped beef
31
Banana nut bread
23
Cabbage. . .
Chitterlings
40
Barbecue sauce
44
Cake
21
Chocolate "kisses"
22
Canadian bacon
30
Chocolate chip cookies .... 21
Candy bars
22
Chocolate milk
19
Beans... 2-4, 7, 12,27.34.35,56
Candy, hard
22
Beef
Canola oil
39
Chocolate syrup
Chorizo sausage
23
33
Cantaloupe
14
Carbonated water
45
Barley
9, 12
Bean sprouts
27
29, 30. 32
Beef jerky
30
"Beef" or "sausage" crumbles.

soy-based
Beef tongue
34
Carrots
32
Cashew butter
Beef/chicken/shrimp with
vegetables in sauce
60
50
. 25-27. 42
5, 25-27, 42, 44
34. 38
Chow mein
50
Chowder
48
Clams
31
Club soda
45
Cocoa powder
45
Cashews
38
Coconut
40
Cassava
10
Coconut milk
40
Index
Coconut oil
40, 57
Cod
30
Coffee
45
Coffee creamer
22
Coleslaw
27
Dried fruits
13, 14
Drink mixes
45
Duck
31,32
Edamame
34
Coleslaw, with dressing .... 47
Eggs
Congee
48
Egg rolls
50
Consomme
45
Egg substitutes
30
Cookie sandwiches
21
Egg whites
30
Eggnog
19
Cookies
Corn
Corn oil
Combread
21.22,37
....3, 10,26
39. 41. 57
8
32, 56
Eggplant
26, 27
Energy drink
21
Fruit juice
Fruit snacks, chewy
22
Fruit spreads
22
Game
30
Garbanzo beans
Garlic
Gelatin
Gin
Goat's milk
18
Goose
Cornish hen
31
36, 39
Cottage cheese
30
Enova
39
Graham crackers
Cottonseed oil
39
Evaporated milk
18
Granola
Crackers
Cranberries
31
4, 7, 11.37, 44
13, 14. 42
53
21
English walnuts
Crab
22, 42
33
32
45
Goat cheese
8, 49
Couscous
12, 34
Gingersnaps
English muffins
Corned beef
13. 16
31, 32
Gourds (bitter, bottle,

luffa, bitter melon)
27
II
9
Granola or snack bars
24
Grape juice
16
Grape seed oil
39
Falafel
34
Grapefruit
14
Cranberry juice cocktail .... 21

Cranberry sauce
23
Feta cheese
32
Grapefruit juice
16
Figs
14
Grapes
14
Cream
Filberts (hazelnuts)
38
Gravy, mushroom
25
Cream cheese
Cream soup
Creamers
Cucumbers
Cupcakes
Custard pie
17, 40
40. 41. 43
48
22, 43
26. 27. 42
22
.22
Fish
28-31, 36,57, 59
Green beans
Fish sandwich
51
Green onions
Fish, fried
32
Greens (collard, kale,
Flavoring extracts
45
mustard, turnip)
Flaxseeds
36, 39
Grits
Flaxseed oil
36, 39
Ground beef
Flounder
French fries
30
10, 52
3, 27, 42
27
27
9
29, 32
Ground turkey
32
Gum
42
30
Daikon
27
Fried rice
50
Danish
23
Frozen pops
24
Dates
14
Fruit cobbler
22
Haddock
Distilled spirits
53
Fruit cocktail
14
Halibut
Doughnuts
23
Fruit drink
21
Ham
Dove
32
Fruit juice bars, frozen
24
Hamburger
28.30,36
30, 31
51
61
Hamburger bun
Mixed nuts
Hazelnuts
38
Heart
30
Lactaid
Hearts of palm
27
Lamb
30, 32
Herbs
45
Lard
40. 57
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
34
Hot pepper sauce
45
Icecream
Mixed vegetables
18
Leeks
27
Lemon juice
44
Muesli
Muffins
7, 23, 52
27
Liqueur, coffee
53
Mushrooms
27
Liver
30
Mustard
44
Lo mein
50
Lobster
31
Lox
30
34. 62
24, 52, 57
Naan
Macadamia nuts
.38
Mandarin oranges
14
Nonstick cooking spray .. 29, 45
Mango
15
Nut spreads
Italian beans
27
38, 39, 41 ,43
Oil
,43
Meal replacement shake . . .24

Meat and sweet sauce
(orange chicken)
30
12, 34
Kiwi
14
Knockwurst
33
25, 27
50
Meatless burger, soy-based .34

Meatless burger, vegetable-
36-41, 55, 57
Okra
Olive oil
27
38, 41, 57
Olives
38
Onion rings
52
Onions
26, 27
Oranges
15
34
Orange juice
16
Meatloaf
t?
Orange roughy
30
Melba toast
11
and starch-based
Kidney
34
J!
11
Meal replacement bar .... n
18
15
Margarine ... 37-39,41, 43 , 57
Mayonnaise-style salad
Kefir
12, 34
Nectarines
33
Navy beans
47
Italian sausage
27
52
Macaroni salad
Mayonnaise
22, 42, 56
Nachos
48
Kohlrabi
32
Mung bean sprouts
12, 34
Instant soup
Kidney beans
Mozzarella cheese
Lima beans
Matzoh
Kasha
33
Muffins, egg, cheese, meat .. 49
31
licama
Monterey jack cheese
Lentils.. 3. 4, 7, 12,34,35,48,56
Imitation shellfish
lam or jelly
10. 27
Hot dog. soy-based

Hummus
38
Milk
2-4. 10, 17- 19,
Millet
Miso soup
30. 56
Oriental noodle soup
48
Oriental radish
27
Ostrich
30
45
Oyster crackers
II
48
Oysters
30
54, 56, 57 59
Milkshake
Organ meats
S9
9, P
Pocket sandwich
47
Polenta
Palm kernel oil
40
Palm oil
40, 57
Pancakes
Polish sausage
33
Popcorn
II, 12, 44
Pork
30, 32. 33
Papaya
15
Porkspareribs
33
Parmesan cheese
44
Pot pie
47
Parsnips
10
Potatoes
Pasta
Potato chips
II
Pasta salad
47
Potato salad
47
Pasta sauce
10, 26
cheese spread
Poultry
Pretzels
32
Pastrami
33
Pea pods
27
Peaches
15
Peanut butter ... 31, 34, 38, 41

Peanut oil
38
Peanuts
38
Pears
15
31, 32, 57
II
Processed sandwich
meats
38
Peppermint extract
45
Peppers
25-27
Rum
53
Rutabagas . .
25, 27
Saffloweroil
39, 57
Prune juice
Id
Prunes
15
Pudding
22
Pumpkin pie
22
Pumpkin seeds
39
Pumpkin, canned .
.10
53
Salad
12, 26, 51
Salad dressing
23, 38, 39.

41,43,48, 57
Salad greens
27, 42
Salami
Salmon
31. 33
Peas.. 3,4,7. 10. 12.26.34-36

Pecans
7,8
Sake
3. 10, 26. 56
7. 9, 10, 26, 56
Pasteurized processed
Rolls
33
28, 30, 31, 36
Salsa
26, 44
Salt pork
40
Sardines
28, 31, 36
Sauerkraut
27
Sausage
31-33
Sausage biscuit sandwich .. 49

"Sausage" patties,
soy-based
Queso
33
35
Scallions
27
Scallops
31
Sesame paste
39
Pheasant
32
Pickle relish
44
Sesame seeds
39
Pickles
44
Shellfish
31
Pie. fruit, 2 crusts
22
Sherbet
24
Short ribs
32
Pignolia (pine nuts)

Pimento
Pine nuts
Pineapple juice
Pineapple
Pinto beans
Pistachios
Pita
Pizza
39
Quinoa
Rabbit
9. 12
30
37, 40, 57
39
Raisins
14
Shrimp
31
16
Raspberries
15
Smoked sausage
33
15
Refried beans
12, 35
Smoothies
19
Rhubarb
13.42
Snack chips
II
12. 34
25-27
Shortening
45
Radishes
38
Rice cakes
11
Soft drinks, regular
21
Rice drink
19
Soft drinks, diet
45
47. 50
Rice soup
48
Sorbet
24
Plant stanol esters
39
Rice, brown
Plantains
10
Rice, white
Plums
15
Ricotta cheese
7. 9, 12, 26
7. 9, 26
32
Soup
Sour cream
Soy milk
5. 12, 26, 48
40. 41, 43, 48
19
63
Taco shell
Soy nut butter
34
Soy nuts
35
Soy sauce
44
Soybean oil
36, 39. 41. 57
Soybean sprouts
Spaghetti sauce
27
10. 26
Spices
45
Spinach
25-27
Split peas
12, 34
Sports drink
21
15
Watercress
Tea
45
Watermelon
15
Tempeh
35
Wax beans
27
Tilapia
30
Wheat germ
Tofu
35
Whipped topping
Tomatoes
3, 25-27
Tomato sauce
26, 27
Tomato soup
48
Worcestershire sauce
45
Yams
10
Yard-long beans
27
II
Tortillas, corn
String cheese
32
Tortillas, flour
Trail mix
24
Submarine sandwich
51
Trout
28, 30, 36
Succotash
10
Tuna
28, 30, 31, 36
Sugar . . 2, 13, 20, 22, 54-57, 59
Tuna salad
Sugar snap peas
Turkey
Sunflower seeds
39, 41. 57
Turkey ham
31
Turkey kielbasa
31
Turkey pastrami
31
Turnips
27
39
. 44
10
Vanilla extract
45
Sweet rolls
23
Vanilla wafers
21, 44
Swiss chard
27
Veal
31,32
Swiss cheese
33
Vegetable beef soup
48
23, 56
Venison
30
42
Vinegar
44
Vodka
53
Syrup, sugar-free
Yogurt, frozen .
17-19.44
. 24
31, 32
Sweet potatoes
Syrup, pancake
Yogurt
53. 56
46
Sweet and sour sauce. . . 23, 44

Sweet chili sauce
9, 12
45
Tortilla chips
Sunflower oil
12, 34
Wine, cooking
15
33
53
27
Strawberries
Summer sausage
Wild rice
41, 43
Tomatoes, canned
12. 26, 46
15, 42, 43
White beans
Tomato/vegetable juice . . 26. 27
Stews
sweeteners)
Whiskey
25, 27
Wine
45
Sugar substitutes (artificial
45
Tangerines
Tonic water
27
Water, flavored
39
10. 25-27
27
Tahini
Squash
Stuffing
Water chestnuts
Tabbouleh (tabouli)
Tabouli (tabbouleh)
Waffles .
Tacos
51
Walnuts .
21,44
Taco sauce
44
Water. . .
2, 37.45, 58
Zucchini
27
Meai n a n ior.
Date: _
RD:
Phone:
Carbohydrate
;grams
(units)
Carbohydrate choices
'% of calories
[unitsl
servings
limits)
(% of calories)
Protein
Fat
Iunits)
Starches
Breakfast
Time:
Snack
Time:
Lunch
Time:
Snack
Time:
Dinner
Time:
Snack
Time:
Fruits
(% of calories)
Milk
Nonstarchy
Vegetables
Calories
(units)
limits)
Meat and
Meat
Substitutes
Fats
Menu Ideas
A
Cure
American
Diabetes
Association.
Care Commitment^
1701 North Beauregard Street

Alexandria, VA 22311
1-800-DIABETES
www.diabetes.org
American Dietetic Association

Your link to nutrition and health.""
120 South Riverside Piaza, Suite 2000
Chicago, Illinois 60606-6995

www.eatright.org

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Choose Your Foods

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Cure Care Commitment

Choose Your Foods

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

Patti Ceil. MS. RD, FADA, CDE

Emily S. Loghmani. MS. RD, LD. CDE

Madelyn Wheeler. MS, RD. CDE. FADA. CD. Chair

Stephanie Dunbar, MPH, RD

Healthy Eating Is the First Step

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

Planning Healthy Meals

2 to 3 servings of nonstarchy vegetables

about 6 oz of meat or meat substitutes

small amounts of fat and sugar

How This Booklet Works with Meal Planning

Foods on the Starch list, Fruits list, Milk list, and

Sweets, Desserts, and Other Carbohydrates list

Substitutes list usually do not have carbohydrate

Foods on the Starchy Vegetables list (part of the

Foods on the Nonstarchy Vegetables list (such

as green beans, tomatoes, and carrots) contain

that they are considered "free," if eaten in small

Foods that have different amounts of carbohydrates

(such as lasagna) or Fast Foods.

The Food Lists

and grains, starchy

peas, and lentils

Sweets, Desserts, and

Meat and Meat Substitutes

Other Features of Choose Your Foods

Other helpful features in this booklet include the following:

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

j High in sodium = 480 milligrams or more of sodium per food.

See your RD regularly when you are learning how to

or change your meal plan, you should check your

A choice on the Starch list has 15 grams of

For maximum health benefits, eat three or more

servings of whole grains each day. A serving of whole

Starchy vegetables, baked goods, and grains prepared

For many starchy foods (bagels, muffins, dinner

Bagel, large (about 4 oz)

^J7 Biscuit, 2A inches across

Chapatti, small, 6 inches across

Cornbread, VA inch cube

Hot dog bun or hamburger bun

Naan,8 inches by 2 inches

Pancake, 4 inches across, A inch thick

Pita, 6 inches across

Roll, plain, small

W Taco shell, 5 inches across

Tortilla, corn, 6 inches across

Tortilla, flour, 6 inches across

Tortilla, flour, 10 inches across

Waffle, 4-inch square or 4 inches across

= More than 3 grams of dietary fiber per serving.

= 480 milligrams or more of sodium per serving.

v^> Bulgur (cooked)

Rice, white or brown, cooked

Tabbouleh (tabouli), prepared

Wheat germ, dry

Wild rice, cooked

I Tip: An open handful is equal to about 1cup or 1 to 2 oz of snack food.