American
Diabetic Diet
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• Diabetes can affect your entire body.
Diabetics should eat healthy food such as
fruits, vegetables, whole grains and lean
meats. Plan your meals ahead of time so
that you are not tempted to snack on
improper foods.

• PORTIONS - Plan each meal so that it is
made up of 50% non-starchy vegetables,
25% whole grains or starches, and 25%
lean meat, low in saturated fat. This is
called the plate method because you can
easily glance at your plate and see if you
have the proper portions.

• SERVING SIZES - Learn appropriate
serving sizes. Your clenched fist is about
one cup. The palm of your hand is about
the size of three ounces of meat, your
thumb is about 2 tablespoons and your
cupped hand will hold about one ounce of
nuts or seeds.

• CARBOHYDRATES - Check with your
doctor to find out how many carbohydrates
and calories you should eat in a day.
Generally speaking men can eat 60-75
grams of carbohydrates per meal and
women can eat 45-60 grams of
carbohydrates per meal.

• FOODS TO EAT - Eat healthy foods
every day, such as 9 or more servings of
fruits and vegetables. Whole grains such as
brown rice, whole grain bread and whole
grain pasta. Lean meats such as turkey
and fish. Yogurt, cottage cheese, and nuts
are also excellent snacks for individuals
with diabetes. You can learn to eat the
right foods for your diabetic diet.

• FOODS TO AVOID - Avoid foods that are
high in sugars or carbohydrates that
become sugar. Foods such as candy bars,
alcohol, cereal, white rice and peanut
butter should be avoided. Eat brown rice,
vegetables and fruit and fish. Steam your
vegetables with garlic to give them added
flavor.

• FIBER - Eat plenty of fiber each day. If
you have diabetes it is recommended that
you consume 25-30 grams of fiber each
day. Get your fiber naturally by eating
fruits, vegetables, whole grains, and beans.

American
Diabetic Diet
<click here> to GO
Find out your Best Diet… And More
AS SEEN ON TV