can I eat this? diabetic friendly foods cheat-sheet
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1 can I eat this? diabetic friendly foods cheat-sheet
2 Disclaimer This ebook contains information that is intended to help the readers be better informed consumers of health care. It is presented as general advice on health care. This book is not intended to be a substitute for the medical advice of a licensed physician. Always consult your doctor for your individual needs. The information provided within this ebook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this ebook for any purpose. Any use of this information is at your own risk. This is a free ebook. You are free to give it away (in unmodified form) to whomever you wish. Copyright 2016 by Smart Diabetes Solutions Design by Artful Publications 2
3 the diabetic s ideal meal Use the following graphic as a guide for your daily food intake. Then, use the cheat-sheet on the following pages to find out what foods are suggested best choices within each category! Fats Proteins Low-Carb Vegetables Grains & Starches Fruits Dairy 3
4 Butter Margarine Shortening Lard Palm oil Regular mayo Table sugar Table salt Candy Regular soda Fats, Oils and Sugars Avocado Olive oil Coconut oil Flax seed oil Canola oil Vegetable oil Mayo - low fat or with olive oil Sugar-free whipped topping Sugar-free Jello Zero calorie sweeteners (Stevia preferred) Zero calorie soda Meats & Proteins Moderation! Processed deli meats Traditional bacon Fried meats or fish Tuna canned in oil Poultry skin High fat meats Regular peanut butter Whole eggs Steak - filet and flank cuts Natural peanut butter Nuts & Seeds Low-fat bacon, canadian bacon, or turkey bacon Boneless, skinless chicken or turkey breast 93% lean ground beef, turkey or chicken Lean fish (white tuna in water, salmon, white fish, etc.) Pork tenderloin Egg whites Low-sodium deli meats additives & nitrate free (chicken, turkey, roast beef) Soy (tofu, edamame, etc.) 4
5 Full-fat cheese Full-fat milk Dairy Low-fat cheese Low-fat creamcheese Fat-free milk Low-fat (1%) milk Non-fat plain or reduced sugar regular yogurt Moderation! Unsweetened soy milk Unsweetened almond milk Non-fat plain or reduced sugar Greek yogurt Fruit drinks and punches Canned fruit with sugar syrup Sweetened applesauce Jam, jelly, and preserves with sugar added Fruits Apples Bananas Cherries Grapes Kiwis Mangoes Stonefruits (peaches, nectarines) Sweet citrus (oranges, tangerines, grapefruit, etc.) No sugar added or sugar substitute jam, jelly, or preserves Blackberries Blueberries Cranberries Lemons, Limes Melon (watermelon, cantaloup, and honeydew) Raspberries Strawberries 5
6 Moderation! Breads, Grains, and Starches White flour Processed white flour foods (bread, buns, wraps, cookie bars, many cereals, donuts, etc.) Packaged foods labeled Fat-free, sugar-free, etc. White potato (baked or boiled) Whole-grain bread Whole-grain flours, such as whole wheat, quinoa, almond, coconut, etc. Whole-grain tortillas Corn, popcorn or products made from corn Whole grain cereals Whole wheat pasta Oatmeal (no sugar added) Whole grains, such as brown rice, quinoa, barley, buckwheat and bulgar Sweet potato (baked or boiled) 6
7 Vegetables Sweet onions Root vegetables (carrots, radishes, turnips, parsnips, beets, etc.) Peas Tomatoes Winter squashes (acorn, butternut) Enjoy FREELY! Lettuce Asparagus Broccoli Cabbage Cauliflower Celery Collard greens Cucumbers Eggplant Green beans Kale Snow peas Spaghetti squash Spinach Swiss chard Summer squash Mushrooms Bean sprouts Zucchini 7
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30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake
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