Tracking how much you eat can help you have better blood sugar results. Carb foods affect your blood sugar the most. It is important to control how many carb foods you eat at one time. I can follow these steps. For Breakfast: 1. You can have servings from this list: A hot or cold bowl of cereal (1/2-3/4 cup) 1 cup of milk ½ cup fruit or ½ cup of juice or a small piece of fruit 1 piece of toast or small biscuit 1 frozen Eggo waffle or ½ of a large waffle 1 tablespoon of jelly or 2 tablespoons of sugar-free jelly 1 tablespoon of syrup or 2 tablespoons of sugar-free syrup 2. And from this list: An egg A slice of ham A strip of turkey bacon A piece of turkey sausage 3. And from this list: A teaspoon of regular margarine or regular butter A teaspoon of regular cream cheese A tablespoon of light margarine or light cream cheese 1
What counts as a serving? Breakfast 1 small bowl of hot or cold cereal (1/2 3/4 cup) 1 cup of milk (8 oz) 1 small bowl of fruit (1/2 cup) or a small piece of fruit 1 small glass of juice (1/2 cup) or a small piece of fruit 1 piece of bread or toast 1 small biscuit 1/2 small bagel 1/2 small muffin 1 eggo waffle or 1/2 large waffle 1 small pancake 1 small tortilla or 1/2 large tortilla 1 small bowl of rice (1/3 cup) 1 tablespoon regular syrup or 2 tablespoons sugar-free syrup 1 tablespoon jelly or 2 tablespoons sugar-free jelly Yogurt (ask your dietitian about the serving size) 1 small glass regular cocoa (4 oz) or large glass sugar-free cocoa (8 oz) 1/2 of one Poptart 1/2 of a breakfast bar 2
For Lunch and Dinner Here s how to put your plate together: Lower Carb Foods All you can eat (such as vegetables) Protein Palm Sized Servings (such as meat, chicken, eggs) Higher Carb Foods Servings (such as potatoes, bread and pasta) 9-10 inch plate 3
You may have up to servings of higher carb foods for lunch and servings of higher carb foods for dinner (see the higher carb food list. Eat a serving of meat, chicken or fish about as big as the palm of your hand. Fill up on the lower carb foods to help keep your blood sugar in control. 4
Carb Food List (Each choice is one serving) Lunch and Dinner 1 small bowl potatoes (1/2 cup) 1 small bowl rice (1/3 cup) 1 small bowl of pasta (noodles, spaghetti, macaroni, etc) (1/2 cup) 1 small bowl beans, like pinto or white (1/2 cup) 1 small bowl of corn (1/2 cup) 1 small bowl peas (1/2 cup) 5 crackers 1 large pretzel stick 100 calorie bag Doritos 1 piece of bread or roll 1 small tortilla or 1/2 large tortilla 1 cup of milk 1 small bowl of fruit (1/2 cup) 1 small glass of juice (1/2 cup) Sweets 1 small bowl of low-fat, sugar-free ice cream (1/2 cup) 1 small bowl of sugar-free pudding (1 cup) 1 small bowl of cake (no icing) 1 small cookie or 1/2 of a 3 cookie 2 pieces of hard candy 1/2 can regular soda 1 small sweet tea (6 oz) 5
For Lunch You Should Divide Your Plate into 3 Parts Lower Carb Foods FIll up this part of your plate with lower carb foods - Alfalfa sprouts - Artichoke, artichoke hearts - Asparagus - Beans, green or yellow - Bean sprouts - Broccoli - Brussel sprouts - Cabbage, any kind - Cauliflower - Celery - Eggplant - Greens, any kind (turnip, spinach) - Lettuce, any kind, salad greens - Leeks - Mushrooms, button, raw, or cooked - Okra, boiled - Onion - Peppers, any kind - Radish - Rhubarb - Sauerkraut - Snowpeas - Spinach - Sprouts, any kind - Squash, yellow or spaghetti - Tomato - Sugar snap peas - Turnip - Water chestnuts - Zucchini - Diet drinks, sugar free Kool-Aid - Unsweet tea 6
Use this part of your plate for protein foods Protein Foods - Lean beef, lamb, veal, and pork - Sandwich or deli meats - Chicken, turkey, cornish hen - Fish, tuna fish, shell fish - Eggs and egg substitutes - Low-fat or fat free cheese - Cottage cheese - Peanut butter - Tofu - Venison (deer) and game Use this part of your plate for higher carb foods Higher Carb Foods - 1 small bowl potatoes (1/2 cup) - 1 small bowl rice (1/3 cup) - 1 small bowl beans, like pinto or white (1/2 cup) - 1 small bowl corn (1/2 cup) or 1/2 ear - 1 small bowl peas (1/2 cup) - 1 small bowl noodles (1/3 cup) - 5 crackers - 1 piece bread or roll - 1 cup milk (8 oz) - 1 small bowl of fruit (1/2 cup) or one small piece of fruit - 1 small glass of juice (4 oz or 1/2 cup) or one small piece of fruit - low-fat, sugar-free ice cream (1/2 cup) - 1 small bowl of sugar-free pudding (1/2 cup) See higher carb food list for more 7
I CAN DO IT! Make wiser food choices! I will pick a goal from the list below to start this week and continue until I talk about it with my doctor, nurse, or dietician. I will: Make half of my plate in low-carb veggies for 1-2 meals per day. Decrease my portions of high-carb foods. Eat more meals cooked at home and and eat out less. I will:. Get help from my family or friends to eat healthy and have fun being active together. Copyright 2011 by Vanderbilt University. All rights reserved. Please contact authors for permission to use. 8