|illustration                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | What I need to know about Eating and Diabetes                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             
|------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ | --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       | How food affects your blood glucoseBlood glucose levelsYour diabetes medicinesYour exercise planHypoglycemiaThe food pyramidStarchesVegetablesFruitMilk and yogurtMeat and meat substitutesFats and sweetsAlcoholYour meal planMeasuring your foodWhen you are sickPoints to rememberHow to find more help                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                
|How food affects your blood glucose                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    | Whether you have type 1 or type 2 diabetes, 
      what, when, and how much you eat all affect your blood glucose. Blood glucose 
      is the main sugar found in the blood and the body's main source of energy.
      If you have diabetes (or impaired glucose tolerance), your blood glucose 
        can go too high if you eat too much. If your blood glucose goes too high, 
        you can get sick.
      Your blood glucose can also go too high or drop too low if you don't 
        take the right amount of diabetes medicine.
      If your blood glucose stays high too much of the time, you can get heart, 
        eye, foot, kidney, and other problems. You can also have problems if your 
        blood glucose gets too low (hypoglycemia).
      Keeping your blood glucose at a healthy level will prevent or slow down 
        diabetes problems. Ask your doctor or diabetes teacher what a healthy 
        blood glucose level is for you.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 
|Blood glucose levels                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   | What should my blood glucose levels be?
      For most people, target blood glucose levels are
      Before meals 80 to 120
              At bedtime 100 to 140Talk with your health care provider about your blood glucose target levels. 
        Print out this chart and write them in.
      
      Before meals ______ to ______
              At bedtime ______ to ______Ask your doctor how often you should check your blood glucose. The results 
        from your blood glucose checks will tell you if your diabetes care plan 
        is working. Also ask your doctor for an A1C test at least twice a year. 
        Your A1C number gives your average blood glucose for the past 3 months.
      How can I keep my blood glucose at a healthy level?
      Eat about the same amount of food each day. 
        
        Eat your meals and snacks at about the same times each day. 
        
        Do not skip meals or snacks.
        
        Take your medicines at the same times each day. 
        
        Exercise at about the same times each day.Drawings of typical foods at breakfast, lunch, dinner, morning snack, afternoon snack, and evening snack, arranged in a circle around a clock.
      Why should I eat about the same amount at the same times each day?
      Your blood glucose goes up after you eat. If you eat a big lunch one 
        day and a small lunch the next day, your blood glucose levels will change 
        too much. 
      Keep your blood glucose at a healthy level by eating about the same amount 
        of carbohydrate foods at about the same times each day. Carbohydrate foods, 
        also called carbs, provide glucose for energy. Starches, fruits, milk, 
        starchy vegetables such as corn, and sweets are all carbohydrate foods.
      Talk with your doctor or diabetes teacher about how many meals and snacks 
        to eat each day. Print out these clock faces and draw hands on 
        the clocks to show when to have your meals and, if necessary, snacks.
        
      Six blank clock faces, labeled with breakfast, lunch, dinner, and three snacks.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               
|Before meals 80 to 120
              At bedtime 100 to 140                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Before meals ______ to ______
              At bedtime ______ to ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Your diabetes medicines                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                | What you eat and when affects how your diabetes 
      medicines work. Talk with your doctor or diabetes teacher about the best 
      times to take your diabetes medicines based on your meal plan.Print out this chart. Fill in the names of your 
        medicines, when to take them, and how much to take. If you take your medicine 
        with a meal, write down the name of the meal. Draw hands on the clocks to show when to take your medicines.
      
      Image of blank clock for recording  when medicine is taken.
          Name of medicine: __________________ 
              Time: ________ Meal: _______________ 
              How much: ________________________Image of blank clock for recording  when medicine is taken.
          Name of medicine: __________________ 
            Time: ________ Meal: _______________ 
            How much: ________________________IImage of blank clock for recording  when medicine is taken.
          Name of medicine: __________________ 
            Time: ________ Meal: _______________ 
            How much: ________________________Image of blank clock for recording  when medicine is taken.
          Name of medicine: __________________ 
            Time: ________ Meal: _______________ 
            How much: ________________________                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     
|Image of blank clock for recording  when medicine is taken.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Name of medicine: __________________ 
              Time: ________ Meal: _______________ 
              How much: ________________________                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Image of blank clock for recording  when medicine is taken.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Name of medicine: __________________ 
            Time: ________ Meal: _______________ 
            How much: ________________________                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  
|IImage of blank clock for recording  when medicine is taken.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | Name of medicine: __________________ 
            Time: ________ Meal: _______________ 
            How much: ________________________                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  
|Image of blank clock for recording  when medicine is taken.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Name of medicine: __________________ 
            Time: ________ Meal: _______________ 
            How much: ________________________                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  
|Your exercise plan                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     | What you eat and when also depend on how much you exercise. Exercise 
        is an important part of staying healthy and controlling your blood glucose. 
        Physical activity should be safe and enjoyable, so talk with your doctor 
        about what types of exercise are right for you. Whatever kind of exercise 
        you do, here are some special things that people with diabetes need to 
        remember:
      Take care of your feet. Make sure your shoes fit properly and your 
          socks stay clean and dry. Check your feet for redness or sores after 
          exercising. Call your doctor if you have sores that do not heal.
        Drink about 2 cups of water before you exercise, about every 20 minutes 
          during exercise, and after you finish, even if you don't feel thirsty.
        Warm up and cool down for 5 to 10 minutes before and after exercising. 
          For example, walk slowly at first, then walk faster. Finish up by walking 
          slowly again.
        Test your blood glucose before and after exercising. Do not exercise 
          if your fasting blood glucose level is above 300. Eat a small snack 
          if your blood glucose is below 100.
        Know the signs of low blood glucose (hypoglycemia) and how to treat 
          it.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             
|Hypoglycemia                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | You should know the signs of hypoglycemia (low 
      blood sugar) such as feeling weak or dizzy, sweating more, noticing sudden 
      changes in your heartbeat, or feeling hungry. If you experience these symptoms, 
      stop exercising and test your blood glucose. If it is 70 or less, eat one 
      of the following right away: 
      2 or 3 glucose tablets
        1/2 cup (4 oz.) of any fruit juice
        1/3 cup of a regular (not diet) soft drink
        3 average-sized pieces of hard candyAfter 15 minutes, test your blood glucose again to find out whether it 
        has returned to a healthier level. Once blood glucose is stable, if it 
        will be at least an hour before your next meal, it's a good idea to eat 
        a snack.
      To be safe when you exercise, carry something to treat hypoglycemia, 
        such as glucose tablets or hard candy. Another good idea is to wear a 
        medical identification bracelet or necklace (in case of emergency). Teach 
        your exercise partners the signs of hypoglycemia and what to do about 
        it.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   
|The food pyramid                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       | The Food Pyramid with 6 food goup sections.[d]
      
      Eat a variety of food to get the vitamins and minerals you need. 
        Eat more from the groups at the bottom of the pyramid, and less from the 
        groups at the top.
      How much should I eat each day?
     
      Have about 1,200 to 1,600 calories a day if you are
      a small woman who exercises
        a small or medium woman who wants to lose weight
        a medium woman who does not exercise muchChoose this many servings from these food groups to have 1,200 
              to 1,600 calories a day:
            6 starches
                2 milk and yogurt3 vegetables
                2 meat or meat substitute2 fruit
                up to 3 fatsTalk with your diabetes teacher to make a meal plan that fits the way 
        you usually eat, your daily routine, and your diabetes medicines. Then 
        make your own plan.
      Have about 1,600 to 2,000 calories a day if you are
      a large woman who wants to lose weight
        a small man at a healthy weight
        a medium man who does not exercise much
        a medium to large man who wants to lose weightChoose this many servings from these food groups to have 1,600 
              to 2,000 calories a day:
            8 starches
                2 milk and yogurt4 vegetables
                2 meat or meat substitute3 fruit
                up to 4 fatsTalk with your diabetes teacher to make a meal plan that fits the way 
        you usually eat, your daily routine, and your diabetes medicines. Then 
        make your own plan.
      Have about 2,000 to 2,400 calories a day if you are
      a medium to large man who does a lot of exercise or has a physically 
          active job
        a large man at a healthy weight
        a large woman who exercises a lot or has a physically active jobChoose this many servings from these food groups to have 2,000 
              to 2,400 calories a day:
            11 starches
                2 milk and yogurt4 vegetables
                2 meat or meat substitute3 fruit
                up to 5 fatsTalk with your diabetes teacher to make a meal plan that fits the way 
        you usually eat, your daily routine, and your diabetes medicines. Then 
        make your own plan.
      Make your own food pyramid
      Print out this pyramid and fill in the numbers of servings next to the name of each food group.
      Each day, I need
      The Food Pyramid, with a space to fill in the number of servings next to the name of each food group.                                                                                                                                                                                                                                                                                                                                                                                  
|Choose this many servings from these food groups to have 1,200 
              to 1,600 calories a day:
            6 starches
                2 milk and yogurt3 vegetables
                2 meat or meat substitute2 fruit
                up to 3 fats                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         | 6 starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                
|6 starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             | 2 milk and yogurt                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         
|3 vegetables                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | 2 meat or meat substitute                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 
|2 fruit                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                | up to 3 fats                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Choose this many servings from these food groups to have 1,600 
              to 2,000 calories a day:
            8 starches
                2 milk and yogurt4 vegetables
                2 meat or meat substitute3 fruit
                up to 4 fats                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         | 8 starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                
|8 starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             | 2 milk and yogurt                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         
|4 vegetables                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | 2 meat or meat substitute                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 
|3 fruit                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                | up to 4 fats                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Choose this many servings from these food groups to have 2,000 
              to 2,400 calories a day:
            11 starches
                2 milk and yogurt4 vegetables
                2 meat or meat substitute3 fruit
                up to 5 fats                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | 11 starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               
|11 starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | 2 milk and yogurt                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         
|4 vegetables                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | 2 meat or meat substitute                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 
|3 fruit                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                | up to 5 fats                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Starches                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               | Starches are bread, grains, cereal, pasta, or starchy vegetables like 
        corn and potatoes. They give your body energy, vitamins, minerals, and 
        fiber. Whole grain starches are healthier because they have more vitamins, 
        minerals, and fiber.
      Eat some starches at each meal. People might tell you not to eat starches, 
        but that is not correct. Eating starches is healthy for everyone, including 
        people with diabetes.
      The Food Pyramid, with the starches section enlarged to show drawings of rice, potatoes, bread, crackers, tortillas, and other starches.
      Examples of starches include
      bread
              pasta
              corn
          potatoes
              rice
              crackers
          tortillas
              beans
              yamsHow much is a serving of starch?
      Examples of 1 serving: 1 slice of bread or 1 small potato or a half cup cooked cereal or 3 quarter cup dry cereal or 1 small tortilla.Examples of 2 servings: 1 small potato plus 1 small ear of corn or 2 slices of bread.Examples of 3 servings: 1 small roll plus half cup of peas plus 1 small potato or 1 cup of rice.
      
     
            If you have more than one serving at a meal, you can choose several 
              different starches or have two or three servings of one starch.
             Print out this chart. Then fill in the blanks with 
        how many servings of starch to have at meals and snacks.
      1. How many servings of grains, cereals, pasta, and starchy vegetables 
              (starches) do you now eat each day?
              I eat _____ starch servings 
              each day.
            2. Check how many servings of starches to have each day in the section on How much should I eat each day. 
              I will eat _____ starch servings each day.
               To control your blood glucose, spread the servings you eat throughout the day.
            3. I will eat this many servings of starches at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.
      What are healthy ways to eat starches?
      Buy whole grain breads and cereals.
        Eat fewer fried and high-fat starches such as regular tortilla chips 
          and potato chips, french fries, pastries, or biscuits. Try pretzels, 
          fat-free popcorn, baked tortilla or potato chips, baked potatoes, or 
          low-fat muffins.
        Use low-fat or fat-free yogurt or fat-free sour cream instead of 
          regular sour cream on a baked potato.
        Use mustard instead of mayonnaise on a sandwich.
        Use the low-fat or fat-free substitutes such as low-fat mayonnaise 
          or light margarine on bread, rolls, or toast.
         Eat cereal with fat-free (skim) or low-fat (1%) milk.
|bread
              pasta
              corn                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         | potatoes
              rice
              crackers                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      
|1. How many servings of grains, cereals, pasta, and starchy vegetables 
              (starches) do you now eat each day?
              I eat _____ starch servings 
              each day.
            2. Check how many servings of starches to have each day in the section on How much should I eat each day. 
              I will eat _____ starch servings each day.
               To control your blood glucose, spread the servings you eat throughout the day.
            3. I will eat this many servings of starches at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.                                                        | Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Lunch______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Dinner______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Vegetables                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             | Vegetables give you vitamins, minerals, and fiber, with very few calories.
      The Food Pyramid, with the vegetables section enlarged to show drawings of salad, carrots, broccoli, and other vegetables.
      Examples of vegetables include
      lettuce
              broccoli
              vegetable juice
          peppers
              carrots
              green beans
          salsa
              chilies
              greensHow much is a serving of vegetables?
      Examples of 1 serving: half cup cooked carrots or half cup cooked green beans or 1 cup salad.Examples of 2 servings: half cup cooked carrots plus 1 cup salad or half cup vegetable juice plus half cup cooked green beans.Examples of 3 servings: half cup cooked greens plus half cup cooked green beans and 1 small tomato or half cup broccoli plus 1 cup tomato sauce.
      If you have more than one serving at a meal, you can choose a few different 
        types of vegetables or have two or three servings of one vegetable.
       Print out this chart. Then fill in the blanks with 
        how many servings of vegetables to have at meals and snacks.  
        
      1. How many servings of vegetables do you now eat each day?
             I eat _____ vegetable servings each day.
            2. Check how many servings of vegetables to have each day in the section on How much should I eat each day. 
              I will eat___________vegetable servings each day.
              To control your blood glucose, spread the servings you eat throughout the day.
            3. I will eat this many servings of vegetables at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.
      What are healthy ways to eat vegetables?
      Eat raw and cooked vegetables with little or no fat, sauces, or dressings.
        Try low-fat or fat-free salad dressing on raw vegetables or salads.
        Steam vegetables using a small amount of water or low-fat broth.
        Mix in some chopped onion or garlic.
        Use a little vinegar or some lemon or lime juice.
        Add a small piece of lean ham or smoked turkey instead of fat to 
          vegetables when cooking.
        Sprinkle with herbs and spices. These flavorings add almost no fat 
          or calories.
        If you do use a small amount of fat, use canola oil, olive oil, or 
          soft margarines (liquid or tub types) instead of fat from meat, butter, 
          or shortening.                                                                                                                                                                                                                                                                                                                                                                    
|lettuce
              broccoli
              vegetable juice                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         | peppers
              carrots
              green beans                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 
|1. How many servings of vegetables do you now eat each day?
             I eat _____ vegetable servings each day.
            2. Check how many servings of vegetables to have each day in the section on How much should I eat each day. 
              I will eat___________vegetable servings each day.
              To control your blood glucose, spread the servings you eat throughout the day.
            3. I will eat this many servings of vegetables at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.                                                                                                                           | Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Lunch______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Dinner______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Fruit                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  | Fruit gives you energy, vitamins, minerals, and fiber.
      The Food Pyramid, with the fruit section enlarged to show drawings of fruit juice, an apple, a banana, canned fruit, and other fruit.
      Examples of fruit include
      apples
              fruit juice
              strawberries
          bananas
              raisins
              oranges
          mango
              guava
              papayaHow much is a serving of fruit?
      Examples of 1 serving: 1 small apple or half cup juice or half grapefruit.Examples of 2 servings: half cup orange juice plus 1 and a quarter cups whole strawberries.
      If you have more than one serving at a meal, you can choose different 
        types of fruit or have two servings of one fruit.
      Print out this chart. Then fill in the blanks with 
        how many servings of fruit to have at meals and snacks.
      1. How many servings of fruit do you now eat each day?
              I eat _____ fruit servings each day.
            2. Check how many servings of fruit to have each day in the section on How much should I eat each day.  
              
              I will eat _____ fruit servings each day.
            To control your blood glucose, spread the servings you eat throughout 
              the day.
            3. I will eat this many servings of fruit at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.
      What are healthy ways to eat fruit?
      Eat fruits raw or cooked, as juice with no sugar added, canned in 
          their own juice, or dried.
        Buy smaller pieces of fruit.
        Eat pieces of fruit rather than drinking fruit juice. Pieces of fruit 
          are more filling.
        Drink fruit juice in small amounts.
        Save high-sugar and high-fat fruit desserts such as peach cobbler 
          or cherry pie for special occasions.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   
|apples
              fruit juice
              strawberries                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          | bananas
              raisins
              oranges                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     
|1. How many servings of fruit do you now eat each day?
              I eat _____ fruit servings each day.
            2. Check how many servings of fruit to have each day in the section on How much should I eat each day.  
              
              I will eat _____ fruit servings each day.
            To control your blood glucose, spread the servings you eat throughout 
              the day.
            3. I will eat this many servings of fruit at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.                                                                                                                      | Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Lunch______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Dinner______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Milk and yogurt                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Milk and yogurt give you energy, protein, fat, calcium, vitamin A, and 
        other vitamins and minerals.
      The Food Pyramid, with the milk and yogurt section enlarged to show drawings of a cup of milk, a carton of milk, and a cup of yogurt.
      How much is a serving of milk and yogurt?
      Example of 1 serving of milk: 1 cup fat-free or low-fat yogurt or 1 cup skim or 1 percent milk.
      Note: If you are pregnant or breastfeeding, have four to five 
        servings of milk and yogurt each day.
       Print out this chart. Then fill in the blanks with 
        how many servings of milk and yogurt to have at meals and snacks.
      1. How many servings of milk and yogurt do you now have each day?
              I have _____ milk and yogurt servings each day.
            2. Check how many servings of milk and yogurt to have each day 
              in the section on How much should I eat each day. 
              I will have ___________ milk and yogurt servings each day.
            To control your blood glucose, spread the servings you have throughout 
              the day.
            3. I will have this many servings of milk and yogurt at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.
      What are healthy ways to have milk and yogurt?
      Drink fat-free (skim or nonfat) or low-fat (1%) milk.
        Eat low-fat or fat-free fruit yogurt sweetened with a low-calorie 
          sweetener.
        Use low-fat plain yogurt as a substitute for sour cream.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                
|1. How many servings of milk and yogurt do you now have each day?
              I have _____ milk and yogurt servings each day.
            2. Check how many servings of milk and yogurt to have each day 
              in the section on How much should I eat each day. 
              I will have ___________ milk and yogurt servings each day.
            To control your blood glucose, spread the servings you have throughout 
              the day.
            3. I will have this many servings of milk and yogurt at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.                                                          | Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Lunch______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Dinner______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Meat and meat substitutes                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              | The meat and meat substitutes group includes meat, poultry, eggs, cheese, 
        fish, and tofu. Eat small amounts of some of these foods each day.
      Meat and meat substitutes help your body build tissue and muscles. They 
        also give your body energy and vitamins and minerals.
      The Food Pyramid, with the meat and meat substitutes section enlarged to show drawings of meat, chicken, fish, eggs, tofu, cheese and peanut butter.
      Examples of meat and meat substitutes include
      chicken
              fish
              beef
          eggs
              peanut butter
              tofu
          cheese
              ham
              porkHow much is a serving of meat or meat substitute?
      Examples of 1 serving of meat or meat substitute: 2 to 3 ounces of cooked lean meat, chicken, or fish or 1 egg or 4 ounces of tofu or 2 tablespoons of peanut butter.
      *Two to three ounces of meat (after cooking) is about the size of a deck 
        of cards.
      Print out this chart. Then fill in the blanks with 
        how many servings of meat and meat substitutes to have at meals and snacks.
      1. How many servings of meat or meat substitutes do you now eat 
              each day? 
              I eat _____ servings of meat or meat substitutes each day.
            2. Check how many servings of meat or meat substitutes to have 
              each day in the section on How much should I eat each day. 
              I will eat _____ servings of meat or meat substitutes each day.
            To control your blood glucose, spread the servings you eat throughout 
              the day.
            3. I will eat this many servings of meat or meat substitutes at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan.
      What are healthy ways to eat meat or meat substitutes?
      Buy cuts of beef, pork, ham, and lamb that have only a little fat 
          on them. Trim off extra fat.
        Eat chicken or turkey without the skin.
        Cook meat or meat substitutes in low-fat ways: 
          broil
            grill
            stir-fry
            roast
            steam
            stew
        To add more flavor, use vinegars, lemon juice, soy or teriyaki sauce, 
          salsa, ketchup, barbecue sauce, and herbs and spices.
        Cook eggs with a small amount of fat or use cooking spray.
        Limit the amounts of nuts, peanut butter, and fried chicken that 
          you eat. They are high in fat.
        Choose low-fat or fat-free cheese.                                                                                                                                                                                                                                                                 
|chicken
              fish
              beef                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | eggs
              peanut butter
              tofu                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     
|1. How many servings of meat or meat substitutes do you now eat 
              each day? 
              I eat _____ servings of meat or meat substitutes each day.
            2. Check how many servings of meat or meat substitutes to have 
              each day in the section on How much should I eat each day. 
              I will eat _____ servings of meat or meat substitutes each day.
            To control your blood glucose, spread the servings you eat throughout 
              the day.
            3. I will eat this many servings of meat or meat substitutes at
            Breakfast______
                Snack ______Lunch______
                Snack ______Dinner______
                Snack ______A diabetes teacher can help you with your meal plan. | Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Breakfast______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Lunch______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Dinner______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           | Snack ______                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              
|Fats and sweets                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        | Limit the amounts of fats and sweets you eat. They have calories, but 
        not much nutrition. Some contain saturated fats and cholesterol that increase 
        your risk of heart disease. Limiting these foods will help you lose weight 
        and keep your blood glucose and blood fats under control.
      The Food Pyramid, with the fats and sweets section enlarged to show drawings of oil, margarine, pie, soda pop, and other fats and sweets.
      Examples of fats include
      salad dressing
              oil
          butter
              margarine
          avocado
              olivesExamples of sweets include
      regular soda
              ice cream
          cake
              cookies
          pie
              candyHow much is a serving of sweets?
      Example of 1 serving: 1 3-inch cookie or 1 plain cake doughnut or 4 chocolate kisses or 1 tablespoon maple syrup.
      How much is a serving of fat?
      Example of 1 serving: 1 strip of bacon or 1 teaspoon of oil.Example of 2 servings: 1 tablespoon regular sald dressing or 2 tablespoons light salad dressing plus 1 tablespoon light mayonnaise.
      How can I satisfy my sweet tooth?
      It's okay to have sweets once in a while. Try having sugar-free popsicles, 
        diet soda, fat-free ice cream or frozen yogurt, or sugar-free hot cocoa 
        mix.
      Other tips:
      Share desserts in restaurants.
        Order small or child-size servings of ice cream or frozen yogurt.
        Divide homemade desserts into small servings and wrap each individually. 
          Freeze extra servings.
        Don't keep dishes of candy in the house or at work.Remember, fat-free and low-sugar foods still have calories. Talk with 
        your diabetes teacher about how to fit sweets into your meal plan.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|salad dressing
              oil                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      | butter
              margarine                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|regular soda
              ice cream                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  | cake
              cookies                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               
|Alcohol                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                | Alcohol has calories but no nutrients. If you 
      drink alcohol on an empty stomach, it can make your blood glucose level 
      too low. Alcohol also can raise your blood fats. If you want to drink alcohol, 
      talk with your doctor or diabetes teacher about how it fits into your meal 
      plan.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     
|Your meal plan                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         | Print out this chart to plan your meals and snacks for one day. (Work with your diabetes teacher if you need help.)
      BreakfastFood Group
          Food
          How MuchSnackFood Group
          Food
          How MuchLunchFood Group
          Food
          How MuchSnackFood Group
          Food
          How MuchDinnerFood Group
          Food
          How MuchSnackFood Group
          Food
          How Much                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        
|
|
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|
|
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|
|
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|
|
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|
|
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|
|
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           
|Measuring your food                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    | To make sure your food servings are the right size, use
      measuring cups
        measuring spoons
        a food scaleAlso, the Nutrition Facts label on food packages tells you how much of 
        that food is in one serving.
      Weigh or measure foods to make sure you eat the right amounts.
      These tips will help you choose the right serving sizes.
      Measure a serving size of dry cereal or hot cereal, pasta, or rice 
          and pour it into a bowl or plate. The next time you eat that food, use 
          the same bowl or plate and fill it to the same level.
        For one serving of milk, measure 1 cup and pour it into a glass. 
          See how high it fills the glass. Always drink milk out of that size 
          glass.
        Meat weighs more before it's cooked. For example, 4 ounces of raw 
          meat will weigh about 3 ounces after cooking. For meat with a bone, 
          like a pork chop or chicken leg, cook 5 ounces raw to get 3 ounces cooked.
        One serving of meat or meat substitute is about the size and thickness 
          of the palm of your hand or a deck of cards.
        A small fist is equal to about 1/2 cup of fruit, vegetables, or starches 
          like rice.
        A small fist is equal to 1 small piece of fresh fruit.
        A thumb is equal to about 1 ounce of meat or cheese.
        The tip of a thumb is equal to about 1 teaspoon.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  
|When you are sick                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      | It's important to take care of your diabetes even when you're ill. Here 
        are some tips on what to do:
      Even if you can't keep food down, keep taking your diabetes medicine.
        Drink at least one cup (8 ounces) of water or other calorie-free, 
          caffeine-free liquid every hour while you're awake.
        If you can't eat your usual food, try drinking juice or eating crackers, 
          popsicles, or soup.
        If you can't eat at all, drink clear liquids such as ginger ale. 
          Eat or drink something with sugar in it if you have trouble keeping 
          food down, because you still need calories. If you don't have enough 
          calories, you increase your risk of hypoglycemia (low blood sugar).
        Make sure that you check your blood glucose. Your blood glucose level 
          may be high even if you're not eating.
        Call your doctor right away if you throw up more than once or have 
          diarrhea for more than 6 hours.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             
|Points to remember                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     | What, when, and how much you eat all affect your blood glucose level.
        You can keep your blood glucose at a healthy level if you 
          Eat about the same amount of food each day.
            Eat at about the same times each day.
            Take your medicines at the same times each day.
            Exercise at the same times each day.
        Every day, choose foods from these food groups: starches, vegetables, 
          fruit, meat and meat substitutes, and milk and yogurt. How much of each 
          depends on how many calories you need a day.
        Limit the amounts of fats and sweets you eat each day.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            
|How to find more help                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  | Diabetes Teachers (nurses, dietitians, pharmacists, and other 
        health professionals)
      To find a diabetes teacher near you, call the American Association 
          of Diabetes Educators toll-free at 1-800-TEAMUP4 (1-800-832-6874) or 
          see www.aadenet.org and click on 
          "Find an Educator."Recognized Diabetes Education Programs (teaching programs approved 
        by the American Diabetes Association)
      To find a program near you, call toll-free 1-800-DIABETES (1-800-342-2383) 
          or see www.diabetes.org and click 
          on "Diabetes Info."Dietitians
      To find a dietitian near you, call the American Dietetic Association's 
          National Center for Nutrition and Dietetics toll-free at 1-800-366-1655 
          or see www.eatright.org and click 
          on "Find a Dietitian."                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       | National Diabetes Information Clearinghouse
 1 Information Way 
        Bethesda, MD 20892-3560        
      Email: [email protected]
      The National Diabetes Information Clearinghouse (NDIC) is a service of 
        the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). 
        The NIDDK is part of the National Institutes of Health under the U.S. Department 
        of Health and Human Services. Established in 1978, the clearinghouse provides 
        information about diabetes to people with diabetes and to their families, 
        health care professionals, and the public. NDIC answers inquiries, develops 
        and distributes publications, and works closely with professional and 
        patient organizations and Government agencies to coordinate resources 
        about diabetes.
        
      Publications produced by the clearinghouse are carefully reviewed by 
        both NIDDK scientists and outside experts.This booklet was reviewed by 
        Marion J. Franz, M.S., R.D., L.D., C.D.E., Minneapolis; and Carolyn Leontos, 
        M.S., R.D., C.D.E., University of Nevada.
      This e-text is not copyrighted. The clearinghouse encourages users of 
        this e-pub to duplicate and distribute as many copies as desired.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         
|                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       | NIH Publication No. 02-5043
      May 2002