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Food guide

Grains and Starches: As breads are major source of carbohydrates choose whole grain when possible. Whole grain breads supply more complex carbs and are slower in breaking down so reducing sudden influxes of sugar. 6 to 8 servings a day is recommended spread over 5 to 6 meals. One slice of bread or cup of startchy food such as potatoes, corn or pasta is considered a serving.Vegetables: Wise choices for vegetables include spinach, carrots, broccoli, tomatoes, lettuce and cucumbers and these can either be eaten as side dishes or snacks. 3-5 servings per day with a serving being 1 cup raw vegetables or cup cooked.Fruits: As most fruits not only contain carbohydrates but natural sugars as well they must be watched carefully. A good idea is to take them with a protein at snack time or before doing any physical activity such as exercising. One small fruit such as an apple or a peach or cup of canned fruit packed in unsweetened fruit juice is a serving and had 2 to 4 servings per day.Protein: Meat or meat substitute products such as peanut butter, cheese, eggs or tofu require about 6oz a day divided into 2-3 servings. In meat a general guide is the portion should be about the size of a deck of cards, four dice of cheese would be an ounce and one tablespoon of peanut butter or one egg…also an ounce.Fats and sweets: although some fats are necessary you should make wise choices for example making your own toppings and dressings to avoid trans-fats. Contrary to popular believe most diabetes can eat sweets but in proportion, for example a small cupcake or two cookies with a well balanced meal is totally acceptable.

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