Transcription of LIVING WELL WITH DIABETES Serving Size Guide
1 LIVING well with DIABETESS erving size GuideKeep your Serving sizes in check! Use the healthy plate method to balance your plate (fill of a 9-inch plate with vegetables, with whole grains/starches, with protein, and add dairy and/or fruit on the side). For women, aim for 2 to 3 servings of carbohydrate per meal if your goal is to lose weight and 3 to 4 servings if your goal is to maintain weight. For men, aim for 3 to 4 servings of carbohydrate per meal if your goal is to lose weight and 4 to 5 servings if your goal is to maintain foods have 1 Serving (15 grams) of Bread (loaf-type)Bun (hot dog, hamburger)Roll (plain)Pasta (cooked)Tortilla (corn, flour)Rice, quinoa, couscous (cooked)1 slice 1 small1/3 cup1 (6 inches) 1/3 cupBagelCold cereal (unsweetened)GranolaPancake or waffleBiscuitOatmeal, grits (cooked) large cup cup 1 (4 inches)1 (2 inches) cupSTARCHYVEGETABLESTa r oPotato (mashed or baked)Peas (green)Sweet potato, yam (plain)CornSquash (acorn, butternut)1/3 cup cup or medium cup cup cup or large cob1 cupBEANS, PEAS, & LENTILSB aked beans (canned)Lentils (cooked)Beans (cooked or canned)Peas (black-eyed)
2 HummusRefried beans (fat-free or vegetarian)1/3 cup cup cup cup1/3 cup cupDAIRY Fat-free, low-fat milk (cow s, lactose-free, rice, sweetened soy)Fat-free plain or Greek yogurt* (may be artificially sweetened)1 cup2/3 cup*Check the label. The amount of carbohydrate can vary by foods have 1 Serving (15 grams) of (small)GrapefruitCherriesPineapple (fresh)1 small banana (4 inches) small cup large12 cupOrange, nectarine, peach (fresh)RaspberriesBlueberriesStrawberrie s (whole)RaisinsCanned fruit in juice1 small1 cup cup1 cups2 tablespoons cupSNACKSP opcorn (popped)PretzelsCrackers (round, butter-type, or saltine)Chips (baked or regular)Granola barRice cakes3 cups ounce68 baked, 13 regular12 SWEETSCake (unfrosted)Cupcake (frosted)Brownie (unfrosted)Doughnut (glazed)Frozen fruit juice barIce cream2-inch square small1 -inch square 1 cupCookies (chocolate chip)MuffinHoney, sugar, jelly, regular syrupPudding (made with 2% milk)Frozen yogurt* (fat-free or regular)
3 2 small regular muffin1 tablespoon cup1/3 cup fat-free, cup regularNONSTARCHY VEGETABLEST otal carbohydrate per Serving : 5 gramsBeans (waxed or green), bean sprouts, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, mushrooms, lettuce, nopales, okra, onions, peppers, radishes, spinach, tomatoes1 Serving = 1 cup raw, cup cooked, cup juice, or cup tomato sauce 2018 Southern California Permanente Medical Group. All rights reserved. Center for Healthy LIVING RHE765 (7/18) *Check the label. The amount of carbohydrate can vary by brand.
