Avoid yogurt with added sugar or artificial sweeteners. They are more nutritious than frozen or canned varieties.Įat 4 servings of low-fat or nonfat dairy products a day.
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Citrus fruits, such as oranges, grapefruits, and tangerines.1/2 cup (170 grams) chopped, frozen, cooked, or canned fruit.1 medium whole fruit (such as a banana, apple, or orange).
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Dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots, and peppersĮat 2 to 4 servings a day.Fresh or frozen vegetables without added sauces, fats, or salt.1/2 cup (170 grams) of chopped vegetables, cooked or raw.1 cup (340 grams) cooked or chopped raw leafy vegetables.1 cup (340 grams) leafy, green vegetables.Eat more low-fat breads, such as tortillas, English muffins, and pita bread.Įat 3 to 5 servings a day. Use whole-wheat or other whole-grain flours in cooking and baking. Starchy vegetables, such as corn and peas.1/2 cup (105 grams) cooked rice or pastaĬhoose foods loaded with vitamins, minerals, fiber, and healthy carbohydrates.You can learn to count the amount of carbohydrates in the foods that you eat.Įat 6 or more servings a day. Carbohydrates in food are measured in grams.Vegetables are good for your health and your blood sugar.This is because they cause your blood sugar to rise quickly after you eat such foods. Try to avoid eating simple carbohydrates, such as potatoes, french-fries, white rice, candy, soda, and other sweets.These types of carbohydrates are called complex carbohydrates. High-fiber, whole-grain carbohydrates are healthy choices.They include bread, rice, pasta, cereal, potatoes, peas, corn, fruit, fruit juice, milk, yogurt, cookies, candy, soda, and other sweets. Most carbohydrates are found in starchy or sugary foods.Less than half the calories you eat should come from carbohydrates.This can help you keep your blood sugar stable. Keep the amount and types of food (carbohydrates, fats, and proteins) about the same from day to day. You should eat three small- to moderate-sized meals and one or more snacks each day. Fewer foods that have a lot of sugar, such as soft drinks, fruit juices, and pastries.Moderate amounts of whole grains, such as bread, cereal, pasta, and rice, plus starchy vegetables, such as corn and peas.Moderate amounts of lean proteins and healthy fats.
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If you are a vegetarian or on a special diet, talk with your health care provider to make sure you're getting a balanced diet. Reading food labels can help you make healthy choices when you shop. You can also add 2 servings of dairy per day: a glass (240 ml) of low-fat milk, or 180 ml of plain, unsweetened yoghurt.For a balanced diet, you need to eat a variety of healthy foods.
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Always eat some protein (nuts, cheese, peanut butter) with a fruit to prevent a blood sugar spike. One serving is a medium portion of fruit (oranges, apples, pears or small bananas), or two small fruit (plums), or one cup of fresh fruit salad. These meal plans suggest a variety of fruits in controlled portions. Avoid processed meats (salami, vienna sausages and polony), which are high in saturated fat and salt Skinless chicken and turkey, fish and other seafood, lean cuts of beef and pork (sirloin, fillet or pork loin), tofu, soya, eggs and legumes (lentils, dry beans and chickpeas).