islets of hope home buttonabout type 1 diabetes buttonabout type 2 diabetes buttondiabetes care tips from otherscomplications with diabetes buttondiabetes support groups buttondiabetes resources

 

Diabetes Meal Exchange Plans
page 3 of 4

Reprinted with permission from the NIH.  
For a printable version please visit their website.

 

Mini Site Index

 

Vegetables

Vegetables give you vitamins, minerals, and fiber, with very few calories.

The Food Pyramid, with the vegetables section enlarged to show drawings of salad, carrots, broccoli, and other vegetables.

Examples of vegetables include

  • lettuce
  • broccoli
  • vegetable juice
  • peppers
  • carrots
  • green beans
  • salsa
  • chilies
  • greens

How much is a serving of vegetables?

Examples of 1 serving: half cup cooked carrots or half cup cooked green beans or 1 cup salad.
Examples of 2 servings: half cup cooked carrots plus 1 cup salad or half cup vegetable juice plus half cup cooked green beans.
Examples of 3 servings: half cup cooked greens plus half cup cooked green beans and 1 small tomato or half cup broccoli plus 1 cup tomato sauce.

If you have more than one serving at a meal, you can choose a few different types of vegetables or have two or three servings of one vegetable.

Print out this chart. Then fill in the blanks with how many servings of vegetables to have at meals and snacks.

1. How many servings of vegetables do you now eat each day?
I eat _____ vegetable servings each day.

2. Check how many servings of vegetables to have each day in the section on How much should I eat each day.
I will eat___________vegetable servings each day.

To control your blood glucose, spread the servings you eat throughout the day.

3. I will eat this many servings of vegetables at

Breakfast______ Snack ______
Lunch______ Snack ______
Dinner______ Snack ______

A diabetes teacher can help you with your meal plan.

What are healthy ways to eat vegetables?

  • Eat raw and cooked vegetables with little or no fat, sauces, or dressings.

  • Try low-fat or fat-free salad dressing on raw vegetables or salads.

  • Steam vegetables using a small amount of water or low-fat broth.

  • Mix in some chopped onion or garlic.

  • Use a little vinegar or some lemon or lime juice.

  • Add a small piece of lean ham or smoked turkey instead of fat to vegetables when cooking.

  • Sprinkle with herbs and spices. These flavorings add almost no fat or calories.

  • If you do use a small amount of fat, use canola oil, olive oil, or soft margarines (liquid or tub types) instead of fat from meat, butter, or shortening.

Fruit

Fruit gives you energy, vitamins, minerals, and fiber.

The Food Pyramid, with the fruit section enlarged to show drawings of fruit juice, an apple, a banana, canned fruit, and other fruit.

Examples of fruit include

  • apples
  • fruit juice
  • strawberries
  • bananas
  • raisins
  • oranges
  • mango
  • guava
  • papaya

How much is a serving of fruit?

Examples of 1 serving: 1 small apple or half cup juice or half grapefruit.
Examples of 2 servings: half cup orange juice plus 1 and a quarter cups whole strawberries.

If you have more than one serving at a meal, you can choose different types of fruit or have two servings of one fruit.

Print out this chart. Then fill in the blanks with how many servings of fruit to have at meals and snacks.

1. How many servings of fruit do you now eat each day?
I eat _____ fruit servings each day.

2. Check how many servings of fruit to have each day in the section on How much should I eat each day.
I will eat _____ fruit servings each day.

To control your blood glucose, spread the servings you eat throughout the day.

3. I will eat this many servings of fruit at

Breakfast______ Snack ______
Lunch______ Snack ______
Dinner______ Snack ______

A diabetes teacher can help you with your meal plan.

What are healthy ways to eat fruit?

  • Eat fruits raw or cooked, as juice with no sugar added, canned in their own juice, or dried.

  • Buy smaller pieces of fruit.

  • Eat pieces of fruit rather than drinking fruit juice. Pieces of fruit are more filling.

  • Drink fruit juice in small amounts.
  • Save high-sugar and high-fat fruit desserts such as peach cobbler or cherry pie for special occasions.
    ]

     

 

| Contact Us  |  About IOH  |  Our Mission  |  Elizabeth's Story  |  About the Founder  |  Join IOH  |  How To Help  |  Advertise  |  Privacy Statement  |  Site Index  |

button logo for quilting dee                       

                                         insulin pumps for underinsured mellitus patients

Page Updated 12/24/2005