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VISN 2 Diseases and Conditions - Plan Your Plate
Diabetes Meal Planning: Food Groups
Foods in the blue group raise blood sugar
1 serving = 15 grams carbohydrate
These foods do not raise blood sugar
Bread, Grains and Starchy
Vegetables
Fruit
Milk
Sweets
1 serving =
1 serving =
1 serving =
1 serving =
1/4 large bagel
1 slice bread
1/2 hamburger or
hotdog bun
1/2 English muffin
1/2 large biscuit
5-6 crackers
4 inch pancake or
frozen waffle
1/3 cup rice or
pasta
1/2 cup grits or
oatmeal
3/4 cup dry
unsweetened
cereal
1/2 cup bran cereal
10 French fries
12-15 chips
1/2 medium potato
1/2 cup mashed/
boiled potato
1/2 cup dry beans/
peas (cooked)
1/2 cup green peas
1/2 cup corn
3 cups popcorn
1 small piece of fruit:
apple
pear
peach
orange
1/2 large banana
1 cup melon cubes:
cantaloupe
honeydew
watermelon
1 cup berries:
strawberries
blueberries
raspberries
15 grapes or
cherries
1/2 cup canned fruit
in light syrup or
juice
2 Tbsp. raisins
3 prunes
3-4 oz. fruit juice
*Only one serving at
a time
*Always have with a
meat/protein or high
fiber food
8 oz. milk
6 oz. yogurt
(artificially
sweetened)
1/2 cup ice cream
1/4 cup sherbet
1/2 glazed
doughnut
6 vanilla wafers
2 Oreos
1/2 cup sugar-free
pudding
2 inch unfrosted
brownie
3 graham cracker
squares
3 peppermints
5 chocolate Kisses
1 Tootsie Roll pop
Non-Starchy Vegetables
Meat and Protein
Fat
3-5 servings/day
4-6 oz. per day
Use very little
1 serving=1cup raw
or 1/2 cup cooked
Asparagus
Beans:
Italian, wax, green
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Greens
Lettuce
Mushrooms
Okra
Onions
Peppers
Radishes
Squash
Spinach
Tomatoes
Turnip
Chicken
Turkey
Beef
Pork
Fish
Shellfish
Cheese
Cottage cheese
Eggs
Peanut butter
Nuts and seeds
All fats are high
in calories
Unsaturated:
(Healthier)
Olive oil
Canola oil
Vegetable oil
Soft margarine
Mayonnaise
Salad dressing
Peanut butter
Nuts and seeds
Saturated:
(Less Healthy)
Bacon
Sausage
Butter
Cream
Cream cheese
Gravy
Shortening
Sour cream