Diabetic Facts

Healthy Eating

The diabetes food pyramid can help you make the best food choices. It divides foods into groups, based on what they contain. Eat more from the groups at the bottom of the pyramid, and less from the groups at the top. Foods from the starches, fruits, vegetables, and milk groups are highest in carbohydrate. They affect your blood glucose levels the most.

1,200 to 1,600 Calories Plan

Have about 1,200 to 1,600 calories a day if you are a

• • small woman who exercises
• • small or medium-sized woman who wants to lose weight
• • medium-sized woman who does not exercise much

Choose this many servings from these food groups to have
1,200 to 1,600 calories a day:

• • 6 starches
• • 3 vegetables
• • 2 fruits
• • 2 milks
• • 4 to 6 ounces meat and meat substitutes
• • up to 3 fats

Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

1,600 to 2,000 Calories Plan

Have about 1,600 to 2,000 calories a day if you are a

• • large woman who wants to lose weight
• • small man at a healthy weight
• • medium-sized man who does not exercise much
• • medium-sized or large man who wants to lose weight

Choose this many servings from these food groups to have 1,600 to 2,000 calories a day:

• • 8 starches
• • 4 vegetables
• • 3 fruits
• • 2 milks
• • 4 to 6 ounces meat and meat substitutes
• • up to 4 fats

Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

2,000 to 2,400 Calories Plan

Have about 2,000 to 2,400 calories a day if you are a

• • medium-sized or large man who exercises a lot or has a physically active job
• • large man at a healthy weight
• • medium-sized or large woman who exercises a lot or has a physically active job

Choose this many servings from these food groups to have 2,000 to 2,400 calories a day:

• • 10 starches
• • 4 vegetables
• • 4 fruits
• • 2 milks
• • 5 to 7 ounces meat and meat substitutes
• • up to 5 fats

Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

DIABETES FOOD PYRAMID

• Starches
• Vegetables
• Fruits
• Milk
• Meat & Meat Substitutes
• Fats & Sweets

Measuring Your Food

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

• • measuring cups
• • measuring spoons
• • a food scale

Or you can use the guide below. Also, the Nutrition Facts label on food packages tells you how much of that food is in one serving.

Guide to Sensible Serving Sizes

This much	is the same as
	3 ounces 1 serving of meat, chicken, turkey, or fish
	1 cup 1 serving of • cooked vegetables • salads • casseroles or stews, such as chili with beans • milk
	½ cup 1 serving of • fruit or fruit juice • starchy vegetables, such as potatoes or corn • pinto beans and other dried beans • rice or noodles • cereal
	1 ounce 1 serving of • snack food • cheese (1 slice)
	1 tablespoon 1 serving of • salad dressing • cream cheese
	1 teaspoon 1 serving of • margarine or butter • oil • mayonnaise

Alcoholic Drinks

Alcoholic drinks have calories but no nutrients. If you have alcoholic drinks on an empty stomach, they can make your blood glucose level go too low. Alcoholic drinks also can raise your blood fats. If you want to have alcoholic drinks, talk with your doctor or diabetes teacher about how much to have.

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