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Diabetes Meal Exchange Plans
page 4 of 4

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

 

Mini Site Index

Milk and Yogurt

Milk and yogurt give you energy, protein, fat, calcium, vitamin A, and other vitamins and minerals.

The Food Pyramid, with the milk and yogurt section enlarged to show drawings of a cup of milk, a carton of milk, and a cup of yogurt.

How much is a serving of milk and yogurt?

Example of 1 serving of milk: 1 cup fat-free or low-fat yogurt or 1 cup skim or 1 percent milk.

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.

1. How many servings of milk and yogurt do you now have each day?
I have _____ milk and yogurt servings each day.

2. Check how many servings of milk and yogurt to have each day in the section on How much should I eat each day.
I will have ___________ milk and yogurt servings each day.

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

3. I will have this many servings of milk and yogurt at

Breakfast______ Snack ______
Lunch______ Snack ______
Dinner______ Snack ______

A diabetes teacher can help you with your meal plan.

What are healthy ways to have milk and yogurt?

  • Drink fat-free (skim or nonfat) or low-fat (1%) milk.
  • Eat low-fat or fat-free fruit yogurt sweetened with a low-calorie sweetener.
  • Use low-fat plain yogurt as a substitute for sour cream.

Meat and Meat Substitutes

The 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.

The Food Pyramid, with the meat and meat substitutes section enlarged to show drawings of meat, chicken, fish, eggs, tofu, cheese and peanut butter.

Examples of meat and meat substitutes include

  • chicken
  • fish
  • beef
  • eggs
  • peanut butter
  • tofu
  • cheese
  • ham
  • pork

How much is a serving of meat or meat substitute?

Examples of 1 serving of meat or meat substitute: 2 to 3 ounces of cooked lean meat, chicken, or fish or 1 egg or 4 ounces of tofu or 2 tablespoons of peanut butter.

*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.

1. How many servings of meat or meat substitutes do you now eat each day?
I eat _____ servings of meat or meat substitutes each day.

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

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

3. I will eat this many servings of meat or meat substitutes at

Breakfast______ Snack ______
Lunch______ Snack ______
Dinner______ Snack ______

A diabetes teacher can help you with your meal plan.

What are healthy ways to eat meat or meat substitutes?

  • Buy cuts of beef, pork, ham, and lamb that have only a little fat on them. Trim off extra fat.
  • Eat chicken or turkey without the skin.
  • Cook meat or meat substitutes in low-fat ways:
    • broil
    • grill
    • stir-fry
    • roast
    • steam
    • stew

  • To add more flavor, use vinegars, lemon juice, soy or teriyaki sauce, salsa, ketchup, barbecue sauce, and herbs and spices.
  • Cook eggs with a small amount of fat or use cooking spray.
  • Limit the amounts of nuts, peanut butter, and fried chicken that you eat. They are high in fat.

  • Choose low-fat or fat-free cheese.

Fats and Sweets

Limit 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.

The Food Pyramid, with the fats and sweets section enlarged to show drawings of oil, margarine, pie, soda pop, and other fats and sweets.

Examples of fats include

  • salad dressing
  • oil
  • butter
  • margarine
  • avocado
  • olives

Examples of sweets include

  • regular soda
  • ice cream
  • cake
  • cookies
  • pie
  • candy

 

How much is a serving of sweets?

Example of 1 serving: 1 3-inch cookie or 1 plain cake doughnut or 4 chocolate kisses or 1 tablespoon maple syrup.

How much is a serving of fat?

Example of 1 serving: 1 strip of bacon or 1 teaspoon of oil. Example of 2 servings: 1 tablespoon regular sald dressing or 2 tablespoons light salad dressing plus 1 tablespoon light mayonnaise.

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:

  • Share desserts in restaurants.

  • Order small or child-size servings of ice cream or frozen yogurt.

  • Divide homemade desserts into small servings and wrap each individually. Freeze extra servings.

  • Don't keep dishes of candy in the house or at work.

Remember, fat-free and low-sugar foods still have calories. Talk with your diabetes teacher about how to fit sweets into your meal plan.

Alcohol

Alcohol 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 Plan

Print out this chart to plan your meals and snacks for one day. (Work with your diabetes teacher if you need help.)

Breakfast
Food Group Food How Much
     
     
     
Snack
Food Group Food How Much
     
     
Lunch
Food Group Food How Much
     
     
     
Snack
Food Group Food How Much
     
     
Dinner
Food Group Food How Much
     
     
     
Snack
Food Group Food How Much
     
     

Measuring Your Food

To make sure your food servings are the right size, use

  • measuring cups
  • measuring spoons
  • a food scale

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.