Diabetes food guide

This food guide can help you figure out how many servings of grains, vegetables, fruits, dairy, protein, and fats you should eat each day. Make sure you limit alcohol consumption. The number of servings you need depends on how many calories are right for you. This is based on your age, sex, size, and activity level.



Grains, beans, and vegetables
Daily servings: About six a day

- Whole grains, such as whole wheat or rye bread, brown or bulgur rice, which are high in fiber.
- Beans
- Low-fat breads, such as bagels, English muffins, pita bread, and corn tortillas.
- For snacks, try pretzels or low-fat crackers.

Vegetables
Daily servings: Three to five

- Fresh or frozen vegetables without added sauce, fat, or salt.
- Dark green and deep yellow vegetables, like spinach, broccoli, romaine, carrots, chilies, and peppers.

Fruits
Daily servings: Two to four

- Whole fruits more often than juices for the fiber.
- Citrus fruits, like oranges, grapefruits, or tangerines.
- Juices without added sweeteners.



Milk
Daily servings: Two to three

- Low-fat or nonfat milk, or yogurt.
- Choose yogurt with sugar substitutes. It has fewer calories.

Meat
Daily servings: Two to three

- Eat fish and skinless poultry more often.
- Broil, bake, or roast, instead of frying.
- Select lean meats and trim off fat.

Fats, sweets, and alcohol
Eat sparingly

- Avoid sweets, which are often high in fat and sugar.
- If you have alcohol, drink it when you eat. Also, ask your doctor about the safe amount recommended for you.
- Eat less saturated (solid) fats, such as butter and cheese.

Always follow the advice of your doctor when planning your meals.

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