Diabetic Food Pyramid

Bagel, 4 oz, 1/4
Beans, Dry, cooked,1/2 cup
Cereal, cooked, 1/2 cup
Cereal, unsweetened, 3/4 cup
Com, 1/2 cup
Crakers, snack, 4-5
English muffin, 1/2
Hamburger or Hot Dog Bun, 1/2
Pancakes,”4 across,
1/4″ thick,1
Pasta, cooked, 1/3cup
Peas, cooked, 1/2 cup
Pita, 6″ across, 1/2
Popcorn, plain, unbuttered,3 cups
Potato, 1/2 medium
Potato, mashed, 1/2 cup Rice, cooked, 1/3 cup squash, winter, cooked, 1 cup Tortilla or taco shell, 6″ across, 1Waffle, 1 small square

Apple, 1 small
Apricots, 4 whole
Banana, 1 small
Blackberries/
Blueberries, 3/4 cup
Canned fruit in juice or
water, 1/2 cup
Dried fruit, 1/4 cup
Fruit juice, 1/3 to 1/2 cup
Grapefruit, 1/2 large
Grapes, 17 small
kiwi, 1 Mango, 1/2 small
Melon, 1 cup cubes
Nectarine, 1 small
Orange, 1 small
Peach, medium, fresh, 1
Pear, Large, fresh, 1/2
Pineapple, fresh, 3/4 cupRaisins, 2 Tbsp.
Raspberries, 1cup
Plums, 2small
Stawberries, 1-1/4 cup,wholeTangerines, 2small

Buttermilk, 1cup
Evaporated skim, 1/2 cup
Goat’s milk, 1cup
Kefir, 1cup
Low fat or non fat, 1cup
Nonfat, dry, 1/3 cup
soy milk,1 cup
Yogurt, low fat,
artificially sweetened,
3/4 cup

Cake, no icing,2
square, 1 piece
Casserole or
hot dish, 1/2 cup
Chili, 1/2 cup
Cookies, 2 small
Cupcake, frosted,1/2
Doughnut,glazed,
1/2 medium
Fruit juice bar, 1
Gingersnaps, 3
Ice cream, 1/2 cup
Maple syrup, honey,or
table sugar, 1 Tbsp.
Muffin, large 1/5
Nonfat frozen yogurt, 1/3 cup
Pizza, 12 thin crust, 1/8
Potato chips, 9 to 13
Pudding, sugar-free,1/2 cup
Soup, broth, milk, or bean based, 1cup Spaghetti or pasta
sauce, canned, 1/2 cup
Tortilla chips, 9 to 13
Vanilla wafers, 5

1 serving contains approximately;
c=15, p=3, f=0-1, and
averages 80 calories.

1 serving contains approximately;
c=15, p=0, F=0, and acreages 60 calories.

1 serving contains approximately;
c=12, p=8, F=3 (for 1%milk) and averages 100 calories.

1 serving contains approximately;
c=15 with variable amounts P,F,and calories, depending on food choice.

One serving is 1/2 cup
cooked or 1 cup raw
Asparagus
Beets
Broccoli
Cabbage
Carrots
Cauliflower]lower
Celery
Green Beans
Green Beans
Green (collard,kale,
mustard, spinach)
Mixed vegetables,
(without corn, peas
or pasta)
Mushrooms
Onions
Pea pods
Peppers
Salad Greens
(lettuce,spinach)
Tomato juice
Turnips
Zucchini
if you eat at one meal 3 cups (or moore) of raw vegetables OR
1-1/2 cups of cooked vegetables(or
more)then count the carbohydrate amount as 1 Carbohydrate Choice

MEAT
Beef, 1 oz
Chicken, no skin,
1oz
Fish, 1oz,
Ham, 1oz
Lamb, 1oz
Pork, 1oz
Seafood, 1oz
Veal, 1oz
MEAT SUBSTITUTES
Cottage cheese,
1/4 cup
Cheese, 1oz
Egg, 1
Egg,1
Egg substitute,plain,
1/4 cup
Tempeh, 1oz
Tofu, 1/2 cup
Tuna, 1oz

Avocado, med, 2Tbsp
Bacon, 1slice(20 sl/lb)
Butter, stick, 1tsp
Cream cheese, regular,
1 Tbsp
Cream cheese, low fat,
1-1/2 Tbsp
Cream, half & half,
2 Tbsp
Margarine, regular,
1 Tsp
Margarine, reduced fat
1 Tbsp
Mayonnaise, reduced
fat, 1 Tbsp
Oil, 1 tsp
Peanuts, 10 nuts
Peanut butter,
1/2 Tbsp
Salad dressing,regular,
1 Tbsp
Salad dressing,reduced
fat, 2Tbsp
Sour cream, regular,
2Tbsp
Sour cream, reduced fat, 3 Tbsp

UNLIMITED USE
Bouillon & broth
Club soda
Coffee or tea
Sugar-Free soft drink
Gelatin dessert,
sugar-free
Horseradish
Lemon Juice
Mustard
Nonstick cooking
spray
Popsicles, sugar free
Vinegar
LIMIT 3, and spread
intake throughout day!
Candy, hard,
sugar-free… 1 candy
Cocoa powder,
unsweetened, 1 Tbsp
Catsup, 1Tbsp
Cream cheese, fat-free
1 Tbsp
Dil pickle, med, 1-1/2
Jam or jelly, low sugar
or light, 1 to 2tsp
Mayonnaise, Fat-free,
1 Tbsp
Salsa, 1/4 cup
Sour cream, fat-free,
1 Tbsp Soy sauce, 1Tbsp
Syrup, sugar-free,
2 Tbsp Taco sauce, 1 Tbsp
Yogurt, 2 Tbsp

1 serving contains approximately;
C=5, P=2, F=0-1, and averages 25 calories.

1 serving contains approximately;
C=0, P=7, F=3-5, and averages 75 calories.

1 serving contains approximately;
C=0, P=0, F=5, and averages 45 calories.

Depending on food choice,there will be variable small amounts of C, P & F in these food choices
Most contain negligable calories.