‘daly meal plan isan iertant pat of your cabetos management, along with physical activity, Hood sugar (aluonse) checks, and, often, diabetes maccatns ‘There is no ideal meal plan that works for everyone With diabetes. This guide provides you with a variety of information that may help you plan your meals: '* BALANCE YOUR PLATE: Many people with diabetes lke to keep mea planning simple. This eating plan can help you easly portion out your food ‘+ HANDY GUIDE TO PORTION SIZES: Quick tips for stating potion sizes ‘= FOOD LISTS FOR MEAL PLANNING: Use this fool to help you figure out how many carbohydrates, proteins, and fats are a (ood amcunt fr you * CARBOHYDRATE COUNTING: There are many foods wth carbotycrates you can stl enjoy, including grains, fats, vegetables, mik products, and even some food choices wih ‘ugar. Carbohycrtes reise your blood sugar level more than ‘reins and fats. eam how to track the carbohytrates you eat in your meals and snacks DAILY DIABETES MEAL PLANNING DIETARY GUIDELINES AT A GLANCE: ‘Balance your calories to manage your weight + nrease your intake of nutient-dense foods, such a its, vegetables, whole grains, left dary and protein, and heathy fals/ols Reduce your intake of sodium, fats, ated sugars, refined rans, ard alcohol + Bull heathy eating patterns Checking your blood sugar es crected by your healthcare provider wi help you to see how your food choices affect your blood sugar. It can ‘aso halp you determine where adjustments may be necessary A registred detian (RD) can hep you make a meal plan that best ‘meets your neods and lifes. Ask your healthcare provider, certiled clabetes educator (CDE), hospital, or local abetes association forthe names of RDs in your area who work with people who have betes, co sear for an RD enne at wu: 2atrghtory, Visit us at www.LillyDiabetes.com Lty DIABETESMEAL PLANNING OPTIONS BALANCE YOUR PLATE a ChooseMyPlate.gov MyPlate is not customized to match an individual's carbohydrate needs and blood sugar goals. It's still important to see an RD or CDE for nutrition advice. AHANDY GUIDE TO PORTION SIZES*: FRUITS: A serving of fut is 1 smal fresh fruit, 2 tosp dried fruit, or ¥ cup canned fruit or 4 02 unsweetened fruit juice VEGETABLES: Choose nonstarchy vegetables, such as broccoli, carrots, cauliflower, or green beans GRAINS: Fill 4 ofthe plate with a bread, cooked grain, or starchy vegetable, such as com, brown rice, or potatoes. Choose whole grains more often DAIRY: Add 1 cup fat-free/low-fat milk or */3 cup fat-free/low-fat/light yogurt PROTEIN: Fil this 4 ofthe plate with lean meat, poultry, or fish. f you choose a plant-based protein, such as dried beans, remember to include the carbohydrate content as part of your total carbohydrate amount for the meal & @ tb ‘Your palm size, not including Your fist sizes about t cup Your thumb size is about The sizeof your thumb fingers and thumb, is about or about 30 grams of ‘tablespoon or 1 serving tins about teaspoon, or 3 ounces of cooked and Catbs for foods such as of regular salad dressing, 1 serving, of margarine, boneless meat. 1 cup ce cream or Tedluced-fat mayonnaise, mayonnaise, o other fats 1 cup cooked cereal ofreducedsfat margatin. or ils. “Hand sizes vary. These portion estimates are based on a woman's hand size. ‘Measuring or weighing foods isthe most accurate way to figure out portion size.FOOD LISTS FOR MEAL PLANNING rag eee ic) Berner edo Foods mi tn © onan noo an Snr) imper senna eer: ens arr ee ee) Pte Se Each serving from this ist contains 15 grams carbohydrate 0-3 grams protein, (0-1 gram ft, and 80 calories. Most ofthe clr in these foods come rom carters, a good souce a ney. any foods fam is group ao give you flow, vitni, and miners Popa and eat stacy fos witha te added ft as posible (Chose wine grain starches when you ca. {In generat, a single serving of starch i: + Yecup of cane cereal, rain, o starchy vegetaie + "a cup of cocked ceo: pasta Yo of read product (on as 1 soe of vale wheat bread + 34101 ozo most snack foods (some snack foods may ls have extra it) Broad Serving Size Baga tare, about 4 a2) % *Aisult (2 1 robes across) 1 Bread (uhce beat, white, oye) (1 2) 1 sce “Combed (1 Minch cube or ¥é02) 1 English mutin » Hotdog or burger bun (102) % Pancako (4 ines cr Pita pocket ices Fol (in, sal 1c) “Tolan or flow, 6 inches across) “Wate (int square or inch diamete) 1 Yélnch hick) 1 8) % 1 1 Cereals and Grains Cereals, cooked (oats, cate) Serving Size Cereals unsoeened eady-t-eat) 34cup Couscous ‘eow Granda fo) op Pasta crckeo ‘noup Rc, cocked uit or brown} ‘wep ‘Starch Vegetables Serving Size Com Youn mon cob (age, 502) Yecob © Hewiny, canned Hop © Peas, gro Bap Pantin, roe incup Potato Baked wih kn (30) 1 Boiled al Kinds (3.02) Hop French ed (oven-baked) 2a) op ‘Mashed wth milk ana fat yop ! Spoghetited pasta sauce hap © Seuash, witer tap Yam, st potato, pin hop Crackers and Snacks Serving Size Crackars “Found, bute 6 Sines a Graham cracker 2 Yenc squa 3 © Popcorn “wi iter 3.098 Lowa fat no ft eed 3.08 Protls xa. Snack chips tra chips, plato chips) Fate or baka cz) Regular 0c) Beans, Peas, and Lentils (Count as 1 Starch + 1 Lean Meat) Serving Size Baked bears top ‘© Beans, conked (ack, gaibazo, ene, ma, ray pt, white) You ents, coved frown, green, yo) cup ©Peas, cooked lack-sjec spit) Kaun Each serving from this ist contains 15 grams carbohydrate, 0 grams fat, ‘ grams protein, and 60 calories. Fruits are guod soures of fo, regards of wheter they ae teh, rzen or died. rut ulces contain very Ite fer Choose wade fit Instead of ices wenever posshle. When using canned ft, choose fut paced in its on juice or ight syrup, {In genera, a single serving of fut is: + Yeoupfcanned oes itor “40x unsuoctoned rat ce small resh i (4 0) 1 2iablespoons of ed ft Fruit Serving Size ‘ogi, unpaeed small, 0) 1 ‘Applesauce, unsweetened oun Banana extra mil, 402) 1 Bares © Blackories Soup Bioberes Xap © Raspoerres 1 cup © _Staberres (whale) 1 Yeup Cantaloupe (cubed) teup Cherie (sweet, eh, 30g 2 Do tats elusberis, cherie, cranberries, mixed fu, raisins) 2 hep Grapefruit age, 11.0) % (Giepes (smal Sc) 7 Gunva nop Kini G Hon 1 Mandi oranges, canned sow Mango fal, 0) fut o Yeup © Orange tral 6 Yeo) Papaya (cubed 6 0} Yefutort cp Peaches (resh, madun, 6 a2) Pears fresh, ge, 4.02) # Pneaaple est xeup ums (oral 2 Die iru) 3 Wetoron (cubs, 13% 02) slew or 1 Yeeups Fruit Juice Serving Size ‘apie, rapt, orange, reeeple — Yecun Frat ice blends (100% ce) cp Grae ice hop Prue juice ‘sop ‘Mik an yogurt rer cecum an prt, (Choose fa-ree, ona rd reduced tt avis fr heath. Tey have les saturated fat ‘and holster than whole mak product, Feat-fre (skim) or low-fat (195) milk and yogurt: Each serving from this list contains 12 grams carbohydrate, 8 grams protein, (0-3 grams fat, nd 100 calories. ‘Serving Size Mik, bate cops il, Lactld cup Eraporated mk wow Yogurt (pan or favored with a low-calorie swostensy, 6 0) you Reducod-fat (25) milk and yogurt: Each sorving from ths list contains 12 grams carbohydrate, 8 grams protein 5 grams fat, and 120 calories. Serving Size Mik, ecidophis ik Laid top You (lan, 6 2) on ‘Whole milk and yogurt: Each serving from this lst contains 12 grams carbohydrate, 8 grams protein, 8 grams fat, and 160 calories. Sorving izo lk, buteri, goat’ ile ic) Evaporated mik Han Yogurt an, 8 0) TapFOOD LISTS FOR MEAL PLANNING Dairy-tke Foods Serving Size (Chocoiste mix t-te) Top (fat-free milk +1 carbohydrate) (Chocolate mk (aie) top (whole milk +1 carbohydrate) Smoothies ced, egler) 100 (1 fat-reo milk +2 % carbohydrate) Soy mk regula par) toup (carbohydrate + 1 1at) ‘Yogurt wi i (ow, 6 0 mycup (1 fat-treo milk + 1 carbohydrate) DTS ach serving from this list contains 5 grams carbohydrate, 2 grams protein, and 25 calorie You should ry to gat toast 2 to 3 servings of nonsiarty vageates each dy. Caoosa avatety cf vegetables o bane fom thle ‘essential vlamns, minerals, and aod, ‘When using canned vegeatles, choose no-sal added versons ore ‘In general a single serving of@nonstarchy vegetable is: ‘= Yecup of cocked vopeabiesorvetabl uce Topo aw vegeta ‘Amaranth or Chinese sprach Beans (ten, wa, fan) Bean sous Brea Cabbage reer, bok ny, Chinese) @ carats Caultioner Celty Cecumber Egolant ‘Greens (aller kale, mustard, tur) eae Mustroome la Onions Pea pods @Peppes (laos) Radisnes | Sevetraut Spinach ‘Squash (summer, crcokneck, ach) Tamatoes (rest and caned) ‘Tomato sauce ‘Tomatoegetale juice Weatr chestnuts Na Ac a) STEED Ns) Each sorving trom this list contains 16 grams carbohydrate; protein fat,and calorie content varies. ‘Yu can subst food chices fr tis i for oer crborrate-cantaning foods (such as those fund one Starch, rut or Mik issn our meal pla, evn hough thse foods have ad sugars rf. The foods on this It do not have a many tains, minerals, and fle ‘Choose foes from this st ess often, exec Ifyou ae tying to ose weight. Many sure, ‘ate, and reduced-fat produ are mage wi Ingadons thet comain carbone, so check the Toa Carbohydrate information on the Nuutlon Fes feod label Count each serving as 1 caolyéeate unless oervise noted Food Serving Size Brownie (anal ues bat toa) (carbohydrate + 1 fat) ate frosted, 2-inch square) 1 (2earbonyarates +1 Yat) (Cake unosted,2-inch square) 1 (carbohydrate + 1 ft (Candy ar coodksieean) 2" sis" bars (12 carbohydrates + 1 fats) Candy ad) 3pleces Cookies chocolate chip, 2Ysineh across) 2 (carbohydrate + 2 fais) Cookies ila te 5 (carbohydrate + 1 fa) Drupal, magn about 101 (1'/scarbonyérates +2 tats) Frul ice bars frozen, 100% juice, 3a 1 bar ‘eatin, roular ee Granola snack bar (equa or buat) 1 oz bar (1 carbonydrates) Hot chocolat, (ous, made with wate) (C carbohydrate +1 fa) 1 envelope Ieecean Ottorte sarees) 0 Geaorydaie sap TP lee cee Foul) ‘now (Ccarbnyate + 2 fats) Jam ory ela) sp itn 09, ‘tut {i arbonperate + fa) Fre inch 2-cs, al) “ein (@ carbohydrates 2 fats) Pudding (regular, mace with reduced-fat mil) (@ carbohydrates) ‘ow "Pudding ‘ow (sure oe or supar- and at eo, rade wit fa-Feo ik) Sports cink Toup 02 Suger tsp yp ih, pancake ype) 2 bsp Syrup (equa, pancake type) 4 tbsp gut raze, fare) ‘how MEAT AND PROTEIN SOURCES Loan meats and protein sources: Each ‘serving from this list contains 0 grams ‘carbohydrate, 7 grams protein 0-3 grams fat, and 45 calories. ‘Moat and proton sources ae rich in protein. Whenever possible chonse lean meats Porton £20300 ts sao basod on cooked weg, aftr bone and fat have been emved. The caolyratecontnt varies amang plant-based proteins, so ea fod labels cart, Food Serving Size Beet Select or Choice grades, immed of al Ground ound roast chuck. rump), tar sion, steak (cubed, nk, poternouse T-boe, engaron) Cheeses ith 3 grams of fat clas parc) 02 Catiage cease won yg whites 2 Fgh fresh or azn, li ta Cats, co, founder, hao hal, ‘orange rougy, simon, tapi, out tuna ‘Hot do with 3 grams of fat orless parca) 1 Pot ean 1m Rib orlon choptast, ham, eden, Canadian bacon Poult without kn) 12 Processed sandwich meats ie with 3 rams ofa or ssp 2) “Tana anna in war oe canes) 1 02 Medium-fat meat and protein sources: Each sorvng from this lst contains 0 grams carbohydrate, 7 grams protein, 4-7 orams fat, and 75 calories. Food Serving Size Beet toe (Corned bee, cround beet, meats, Prime gras inaned of at (ie nt) (Cheeses ith 4-7 grams oat pero) Yo Mozzardla, nestouiod processed cheese spread, reduced-fat cheeses, sting cheese, Feta oa 1 Fs, any ted ype Ie Pork cule, shoulder oa) tor Poul (lh kno Had ia Floota cheese (2 2) "woup "Sausage rth 4-7 grams oft perca) 1 High-fat meat and protein sources: Each serving from tis ist contains 0 grams carbohydrate, 7 grams protein, 8+ grams fat, and 100 calories. Food Serving Size Bacon gor Zee 1 Bacon tke) Sas Cheese Gemulan 2-Amatcan, bev, be, hed, hard goat, Majonrleo (duced) “tbsp Hors fresh or ered foe Nani ack, ues, suis Mayorrle jeg) ‘sp Wnstic cooking spray ire “Liat og beef, gor,orcombinaion) = Gam, cotonend, aso, grape 1 tsp Spices tee Parks 10x sed, safiowe soybean, sul Wiorcestsire sauce tee Processed sani mens (th 8 oe 1.02 Salad desing edna) tbsp tare grams of pe # Saad dressing (eda) + hsp Bologna, pasa, hart sla Z + Sausage (th @ormre grams tx Balled Fats Sees ‘Combination es can foods re than oft per Began Cove ear okey) 1 See ge di, uti en of 1 ya cant Braurst, chorizo, talian, knockwurs, Butter A ae ay : Polish, smoked, summer Cream fal anc hat 2 thep eenae Cream chee feducn-fa) 1 Yetbsp trees Serving Size Plant-based proteins: Each serving from Cream cheese (enix) {bsp 1 Casserole ype: Teup this ist contains 7 grams protein; amount Sour rear fecetft orig) 3 Yosp_——Tana dl asap, aceon and ‘ofcarbohyérate fat, and calories varies, Sour crear fel 2itsp chase, Bat (2 carbohydrates + 2 medium-fat meats) rans pen, nd ilo ford the Surchisthuthutes nore arouisae ESSN vi Sin ‘ound in the Fats ist. ee ee ‘Senteaiet ‘eBurt (bet and bean, 5 ce) Each srvng from this st has 5 grams A, 1 Food Serving Size oriess of carbohydrate and less than 20, Cambahyaras + loan meat +2 9) © em lls or pons coxkec) Ya cup_—_calres per serving. ot 12inh pe {starch +1 Tean meat) ; Fal upto3 savings pr day athe foe oats (carbohydrates +2 medum-at meals) etatetgdate +t higittmen) CP esi szerceswthowtcainigary — eee irre hop ctbotyrates, Chesed aut asevrg SOs in oe sven oe sit canbe elon whenaer you the. For bot (highfat meat) blood sugar conta, spread your servings of (1 carbohydrate + 1 ean meat) am suom —desotons ore Oy ‘ato (rade wth wate teu (dium ft meat (1 carbonyerate) ere ‘recap Lon-carbohydrate Foods Sorving Sizo (1 medium-fat meat) ‘Cabbage (raw) Ve cup Alcohol Gettin sugars unfavored In goer, 1 acohalequvlent hs about ay oon f8® 100 caltes. One alcohol ecuiaentis 12 02 ult Sager oervosusaradiod 2160 er or 0 dtl spits $c we. Each sorving fom tis ist contains la tr joc sweeteners) Roz YoKchoose to dink aca, ttt 1 ink 0 grams carbohydrate, 0 grams protein, ‘eager Ls e or less per day if you are a woman and 2 5 grams fal and 45 calories. Modi ft Foods chinks oles per dy youre aman ‘Choose heart-healthy fats trom the ‘with Carbohydrates ‘Serving Size c inchoate “tbsp These Food Lists are not intended to aa TE Te one {tsp lise Consul wth your RD about any _— ; (Geeamers ona, podee) tsp foods that you eat whieh are not sted. gece a clagle sandieg of fata: ‘Salad dressing (fat-free or low-fat) 1 tbsp '* 1 teaspoon of regular margarine, ‘Salad dressing (fat-tree Italian} 2 tbsp vegetal or buter + eespoon of eglar sa crossing Condiments Barozue sauce Unsaturated Fats ‘Catsup tetonu 1 bs Monounsaturated Fats Serving Siro arn a Avocado (medium, 1 02) 2 tbsp Pickles (meium size cl) 12 Nut ters (ast ee tits ES eu ir sean 6 “Taco sauce 1 tbsp anos, ani ‘Vinegar free Macagamia 3 rom Peanuts 10 Drinks/Mixes Pecans Ahalves 4 Bouillon, brath, consommé free 0 ano, ls, pean) “sp Cafondod or mineral wat cu soda fee vs ack re) lage cater ta fee 1 olves (en sed 1Diage —Detactards or suerte inkimbes Fee Polyunsaturated Fats Serving Sizo Seasonings Margate fone 00 ‘Mise sng exacts fee Maras ot, or squeeze) = TIS. freeSAMPLE MEAL PLAN: PULLING THE FOOD LISTS TOGETHER The lable below shows sarple meal plans, by numbers of servings, for diferent calorie requirements. Ask your RD, CDE, or nella prover which plan may work best for you. Each plan provides about al of ts calories ftom carters and es han 25% of calorie tom fat, based an choosing ft-tee mk and low-‘at meats (Lean Meat grup) and cheeses Crs) a 12001600, ‘ano 2000 2200 Carbonyarates Starches 5 7 @ 10 fa 3 8 4 4 Mak 2 3 fT 3 ‘Sel Dass & Oar Carisiyeatos! Nonstarcy Vegetables 3 4 5 6 5 ‘Meat & Moat Substitutes os 6a bo 1 aa Fats 3 5 6 6 7 ent ne tons tsa te Sos ry, on te Cts wt: aah rig as eh als art ny oa CARBOHYDRATE COUNTING CCaroiydrate (earch and sugar i the mein rien in fod that aise blood sugar When you plan meals based on cartobydate counting, cout only ‘he foods tht contin carbohyrates. Calculate the carbotycrate rams or choices using the boldes carbotcrate numbers atte top ofeach fod tf you ae using a packaged food with a Nitto Fas label, count he numberof "Total Carbohydrate” grams based on the serving size listed an the lel rs Berade eee rcr ro TO CALCULATE CARBOHYORATE CHOICES: Divide the number of grams of total carbohydrates, by 15 because 1 carbohydrate choice = 15 grams of carbohydrate) Nutrition Facts wacom rT ain Joon So, 8 crackers = 2 carbohydrate choices org DT Cras Peri teen ere eons aiches 15 er is ere nk 2 Norstar Veooaies 3 How much carbohydrate do you need? sree tarot tn ‘Your RO can help decide now muctcarbotworata you ned. Tho amount eee varies ‘depends on your age, weit, actly, an diabetes mecications, needed, Rear I's important to know tat ea et ° 1 carbohydrate choice = 15 grams carbohydrate. eS if ‘Women oten need about 45-60 grams cabohycate (3-4 choices at each of 3 meals and 16 grams carbohyat (1 choice for snacks as needed. Free Foods ue . . [Men often need 60-75 grams carbohyarat (4-6 chooes at each of 3 emis a oe ‘meals and 15-30 grams carbohycato (1-2 colons) fr snacks 3 nebdad‘poo aig se se0un0g wotold 1904 sephora ean satag noms sores ar om si tems sarenpfuooeg i aun) G au) Gi a) c sou) c au c =) ‘pens au ven eon) 2a oye > sfowes6) seqespfyoqseg ‘yeu-g ‘(opaeu y) yoeus pur jeaw yoea Joy saojoya ayerpryoquea Jo sequunu sXowes6) sye -SauOIBD FEO, euoud 4J0/puB SenespKYOqEO 40 SWE JO JBqUINU By Ya mojag UEId jeow +(se0uno) surayoud :809/049 syespKYoqseD 40 "ON cuenneld pasasibay jevossed snk Uy ‘a snk ? os 30 130) Ueld aN NV1d IVAW 1 WNOSYAdRESOURCES ‘American Association of Diabetes Educators vn deesebcalororg ‘American Diabotes Association vince. 9 ‘Academy of Nutrition and Ditetios woweatightorg ‘The Official Pocket Guide to Diabotic Exchanges ‘American Diabetes Association, 2011. Feprited wth permission. Visit us at www.LillyDiabetes.com Diabetes Care and Education (DCE), dietetic practice group ofthe Academy of Nuttion and Dietatcs, promotes quality diabetes care and education. DCE comprises ‘members of the Academy of Nutrion and Dietetics who are leaders inthe field of ‘mecical nutrition therapy (MNT) and care of people with diabetes. Their expertise is widely recognized throughout the diabetes community. We are pleased to have had the ‘opportunity to collaborate with this group of professionals onthe creation of Lily's Daly Diabetes Meal Planning Guide, ‘We hope you find this resource useful This guide has been developed, writen, and reviewed by: ‘Authors: ‘Tami A. Ross, RD, LD, CDE Patt B. Gel, MS, BD, FADA, COE Reviewers: Connie Crawley, MS, RD, LD ‘Aison Evert, MS, RD, CDE Carrie Swift, MS, BD, BC-ADM, CDE eps sn 015 La USK LE 2015. ren tty DIABETES