u energy, vitamins, minerals, and fiber.

The Food Pyramid, with the fruit section enlarged to show drawings of fruit juice, an apple, a banana, canned fruit, and other fruit.
Examples of fruit include

  • apples
  • fruit juice
  • strawberries
  • bananas
  • raisins
  • oranges
  • mango
  • guava
  • papaya

How much is a serving of fruit?

Examples of 1 serving: 1 small apple or half cup juice or half grapefruit.
Examples of 2 servings: half cup orange juice plus 1 and a quarter cups whole strawberries.

If you have more than one serving at a meal, you can choose different types of fruit or have two servings of one fruit.

Print out this chart. Then fill in the blanks with how many servings of fruit to have at meals and snacks.

1. How many servings of fruit do you now eat each day?
I eat _____ fruit servings each day.

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

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

3. I will eat this many servings of fruit at

Breakfast______ Snack ______
Lunch______ Snack ______
Dinner______ Snack ______

A diabetes teacher can help you with your meal plan.

What are healthy ways to eat fruit?

[Top]

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?

[Top]

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?

[Top]

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. Life Quality Pharmacy - Diabetes Testing Supplies - 1-888-495-9200

 

 
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