Let choosing healthy

food options be fun

and creative!

Make your plate

colorful!

Make the Switch Choosing healthy

food options, creates
 Keep fresh fruit in site for a healthy you!
an easy snack to grab

 Add a new vegetable to

every meal and keep your
meals colorful with
veggies!
CHOOSING
 Make half your grains
HEALTHY
whole grains FOOD
 Vary your protein choices OPTIONS
—poultry, fish, nuts. Enjoy
for meals and snacks!

 Get creative with your Living Healthy – Diabetes

Education
dairy needs—make a
smoothie with fat-free
 milk and fruit!
Your Dietary Needs
 Fruits- 1 to 2 cups
 Vegetables- 1 to 3 cups
 Grains- 3 to 8 ounces
 Protein- 2 to 6.5 ounces
 Dairy- 2 to 3 cups
Every day, your body needs
the right amount of each food
group to build a healthier
lifestyle. Fuel your body with
healthy foods!
Sample Menu
Breakfast
 1 cup ready-to-eat oat cereal
 1 banana
 1 slice whole wheat toast
 1 cup fat free milk
Make eating healthy fun! Try new
Lunch foods and recipes that are healthy and
 Turkey sandwich
enjoyable to you! Eating healthy
benefits your overall health!
o 3 ounces turkey
o 1 sm. whole grain bun
o 2 slices tomato
Benefits to Healthy Eating
o 1 slice cheese
 1 cup carrots  Reduced diabetes risk
 1 cup fat free milk  Weight loss
 Better mood
Dinner  Improved memory
 3 ounces chicken breast  Better sleep
 Bone health
 1 sweet potato
 Reduced cancer/disease risk
 1 cup mixed salad greens
 Heart health
 2 tbsp oil & vinegar dressing  Improved gut health
 1 cup water or tea
Snack
Eating healthy should not be a chore!
Eating healthy should be a lifestyle!
 1 cup non-fat fruit yogurt