Diabetic Food Pyramid

Diabetic Food Pyramid

Food List For Diabetes
Write your meal or daily targets for each food choice in the section below.Plan your meals by choosing foods you like from this Food List for Diabetes.

Starch & Bread Fruit Milk More Carbos

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
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
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.

Food lists with a significant amount of carbohydrate are shown in yellow,These food groups are called "carbohydrate Choices" Each food group listed contains approximately 15 grams of carbohydrate.See
above for approximate accounting of carbohydrate, protein, and fat per serving in each foo group Key;
C= carbohydrate grams, P=protein grams, and F=fat grams
Vegetables Meat Fat Free Foods

One serving is 1/2 cup
cooked or 1 cup raw
Green Beans
Green Beans
Green (collard,kale,
mustard, spinach)
Mixed vegetables,
(without corn, peas
or pasta)
Pea pods
Salad Greens
Tomato juice
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

Beef, 1 oz
Chicken, no skin,
Fish, 1oz,
Ham, 1oz
Lamb, 1oz
Pork, 1oz
Seafood, 1oz
Veal, 1oz
Cottage cheese,
1/4 cup
Cheese, 1oz
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,
Sour cream, reduced fat, 3 Tbsp

Bouillon & broth
Club soda
Coffee or tea
Sugar-Free soft drink
Gelatin dessert,
Lemon Juice
Nonstick cooking
Popsicles, sugar free
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.

Food list with little to no carbohydrate are above. Each food group has a different amount of
carbohydrate, protein &fat KEY C= carbohydrate grams, p= protein grams, and F= fat grams.
How to use the Nutrition Place Mat
1. Develop and individualized meal plan with your Registered Dietitian, Nurse, Physician or Health Educator.
2.Write your meal plan targets in the space below the food pictures.
3.For your upcoming meal or snack, circle the food item on the list that you will eat. To stay on your meal plan, eat only the total number of items allowed.
4.When your meal is completed, simply wipe off the laminated Nutrition Place Mat with a Tissue!
5.Use the Nutrition Place Mat to help follow healthy nutrition guidelines and portion control. The food pictures will help you visualize well- balanced meals!
Food Information Source: USDA Nutrient Database for Standard Ref, Release 19