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Healthy Eating for Diabetics

Understanding Serving Sizes

Each of the following represents one serving from each of the food groups in the Diabetes Food Pyramid:
  • Grains, beans, and starchy vegetables: 1 slice of bread; ½ small bagel, English muffin, or bun; ½ cup cooked cereal, pasta, or rice; ¾ cup ready-to-eat cereal; ½ cup cooked dried beans, corn, or peas
  • Vegetables: 1 cup raw vegetables; ½ cup vegetable juice
  • Fruits: 1 medium-size fresh fruit; ½ cup canned fruit; ½ cup fruit juice
  • Milk: 1 cup (8 ounces) milk or yogurt
  • Meats and meat substitutes: 2 to 3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2 to 3 ounces cheese
  • Fats, sweets, and alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; ½ cup ice cream

Healthy Eating for Diabetics: A Sample Menu Plan

If you have diabetes, consult a registered dietitian to help you design a healthy meal plan. Your eating plan will be based on many factors, including your:
  • Weight goal
  • Height
  • Age
  • Physical activity.
(Click Diabetes Recipes to learn how to make healthy Two-Cheese Pizza and Rice With Chicken -- Spanish Style.)

Diabetics and Healthy Eating: Final Thoughts

To help control your diabetes, you should:
  • Follow a healthy lifestyle
  • Eat nutritious foods
  • Keep physically active.
In addition, be an active member of your diabetes care team, which includes:
  • You
  • Your doctor
  • Your dietitian
  • Other healthcare providers.
This meal planner gives you only general information. Consult your diabetes care team to come up with a meal plan that is right for you.
(Click Diabetic Diet for more information about healthy eating for diabetics.)
Healthy Eating for People With Diabetes

Diets for Diabetics

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