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Diabetes Meal Exchange Plans Reprinted with permission from the NIH.
Mini Site Index
Milk and YogurtMilk and yogurt give you energy, protein, fat, calcium, vitamin A, and other vitamins and minerals.
How much is a serving of milk and yogurt?
Note: If you are pregnant or breastfeeding, have four to five servings of milk and yogurt each day. Print out this chart. Then fill in the blanks with how many servings of milk and yogurt to have at meals and snacks.
What are healthy ways to have milk and yogurt?
Meat and Meat SubstitutesThe meat and meat substitutes group includes meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts of some of these foods each day. Meat and meat substitutes help your body build tissue and muscles. They also give your body energy and vitamins and minerals.
Examples of meat and meat substitutes include
How much is a serving of meat or meat substitute?
*Two to three ounces of meat (after cooking) is about the size of a deck of cards. Print out this chart. Then fill in the blanks with how many servings of meat and meat substitutes to have at meals and snacks.
What are healthy ways to eat meat or meat substitutes?
Fats and SweetsLimit the amounts of fats and sweets you eat. They have calories, but not much nutrition. Some contain saturated fats and cholesterol that increase your risk of heart disease. Limiting these foods will help you lose weight and keep your blood glucose and blood fats under control.
Examples of fats include
Examples of sweets include
How much is a serving of sweets?
How much is a serving of fat?
How can I satisfy my sweet tooth?It's okay to have sweets once in a while. Try having sugar-free popsicles, diet soda, fat-free ice cream or frozen yogurt, or sugar-free hot cocoa mix. Other tips:
Remember, fat-free and low-sugar foods still have calories. Talk with your diabetes teacher about how to fit sweets into your meal plan. AlcoholAlcohol has calories but no nutrients. If you drink alcohol on an empty stomach, it can make your blood glucose level too low. Alcohol also can raise your blood fats. If you want to drink alcohol, talk with your doctor or diabetes teacher about how it fits into your meal plan. Your Meal PlanPrint out this chart to plan your meals and snacks for one day. (Work with your diabetes teacher if you need help.)
Measuring Your FoodTo make sure your food servings are the right size, use
Also, the Nutrition Facts label on food packages tells you how much of that food is in one serving. Weigh or measure foods to make sure you eat the right amounts. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||