Meal Plan Basics

Patient and Family Education intermountainhealthcare.org

FRUIT

MILK

STARCHES

NON-STARCHY MEAT AND VEGETABLES OTHER PROTEIN-RICH FOODS

Meal Plan Basics ADVICE FOR MEAL PLANNING Plate method, Per meal: · 9-inch diameter plate · ¼ plate meat or protein foods · ½ plate non-starchy vegetables Per snack: · _____ servings carbohydrates, or____ grams Food Finder personalized · ___ __ servings fats · ___ __ servings carbohydrates (starches, fruits, milk), or ___ __ grams · _____ ounces of protein Wondering how the foods you like fit into your meal plan? What a serving looks like? How to get the most nutrition when you eat? This chart can help.

STARCHES Each of the servings below contains about 15 grams of carbohydrate. Starches include bread, rice, pasta — and starchy vegetables like beans, peas, corn, and potatoes. Good sources of minerals, B vitamins, fiber To get the most nutrition from these foods: • Most of your grains should be whole grains, like whole-wheat bread, oatmeal, brown rice. 1-ounce slice 6-inch corn or ½ cup cooked cereal cup cooked brown rice ½ cup cooked beans, ½ medium baked or sweet Eat more peas and beans. 4 to 6 crackers cup corn • whole-grain bread products flour tortilla (oatmeal, cream of wheat) or or whole-wheat pasta peas, or lentils ½ potato, ½ cup mashed potato, • Choose low-fat, low-salt, and low-sugar starches. 3/4 cup unsweetened cold cereal (also protein-rich) or 1 cup winter squash

FRUITS Each of the servings below contains about 15 grams of carbohydrate. Fruits include fresh, frozen, dried, and canned fruits — as well as fruit juices (in small amounts).

Good sources of vitamins A & C, minerals, fiber To get the most nutrition from these foods: • Consume whole fruits more often than juices. • Eat the edible peelings of fruits to get the most fiber. 1 small apple, orange, pear, or peach ½ medium banana, 15 grapes 1 cup honeydew or 1 cup berries 2 tablespoons raisins ½ cup unsweetened ½ cup unsweetened apple, • Choose fruits without added sugar, sweeteners, or syrups. (about the size of a tennis ball) or mango cantaloupe or other dried fruit canned fruit orange, or grapefruit juice

MILK Each of the servings below contains about 12 grams of carbohydrate. Milk, soymilk, and yogurt are in this group. Good sources of protein, fiber, vitamins A & D MILK ALTERNATIVES To get the most nutrition from these foods: Check label for carbohydrate amount • Always choose nonfat or low-fat milk and yogurt. Rice Rice Carbohydrate Rice Rice • Choose unsweetened milk, soymilk, and yogurt — or Coconut Coconut Coconut Coconut versions flavored with artificial sweetener. 1 cup nonfat 1 cup low-fat 1 cup plain, unsweetened 3/4 cup (6 ounces) plain, cup plain Drink lactose-free versions if you need to. milk milk soy or rice milk lite, low-fat yogurt greek yogurt • protein shakes almond milk coconut milk rice milk

NON-STARCHY VEGETABLES (FREE) Each of the servings below contains about 5 grams of carbohydrate. Non-starchy vegetables — like broccoli, carrots, and greens — are lower in carbohydrates and calories. Good sources of vitamins A & C, folate, fiber To get the most nutrition from these foods: • Eat fresh or frozen more often than canned vegetables. • Buy and prepare vegetables without sauces, fats, or salt. ½ cup cooked ½ cup cooked ½ cup cooked ½ cup cooked ½ cup cooked ½ cup cooked ½ cup ½ cup • Eat more dark green, orange, and yellow vegetables. or 1 cup raw or 1 cup raw or 1 cup raw or 1 cup raw or 1 cup raw or 1 cup raw canned tomato vegetable juice

PROTEIN-RICH FOODS AND MEATS Each of the servings below contains 0 grams of carbohydrate and about 7 grams of protein. Fish, poultry, meat, eggs, cheese, and tofu are in this group. Good sources of iron, zinc, B vitamins To get the most nutrition from these foods: • Eat fish more often. • Choose lean cuts of meat and trim excess fat from poultry — and keep servings about the size of a deck 1 tablespoon ½ cup tofu or 1 egg or 1 ounce low‑fat ¼ cup low-fat 1 ounce 1 ounce cooked chicken 1 ounce of cards (3 ounces). peanut butter or other soy products 2 egg whites cheese cottage cheese cooked fish (fat and skin removed) lean beef protein • Instead of frying — bake, broil, or roast meats. 2 tablespoons nuts

OILS AND FATS Each of the servings below contains 0 grams of carbohydrate and about 5 grams of fat. Vegetable oils, some nuts, and saturated fats (butter, bacon) are in this group.

Help the body run smoothly, provide flavor and texture MOST OFTEN LESS OFTEN LIMIT or AVOID To get the most nutrition from these foods, read labels and:

fat • Most often, choose monounsaturated fats and oils.* • Less often, choose polyunsaturated fats and oils. *1 teaspoon olive, *8 olives, 6 almonds * avocado * 1 tablespoon nuts 1 teaspoon corn, 2 tablespoons light 1 tablespoon 1 slice bacon 1 teaspoon 2 tablespoons cream • Limit or avoid saturated fats and trans fats. canola, or peanut oil or cashews (2 tablespoons) safflower, or sunflower oil salad dressing reduced‑fat mayonnaise of butter or half-and-half

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a aderezo ensalad de Meal Plan Basics Healthy eating isn’t as difficult as it sounds. And in spite of what you might think, meal planning actually makes life simpler! How? By helping you do these 3 important things:

Establish consistent Choose foods Control the size 1 2 3 eating patterns wisely of your servings Most people — not just people For the most part, nutrition Studies show that most people with diabetes — eat better, feel guidelines for people with eat what’s put in front of them. better, and have more energy diabetes match what everyone In the U.S., super-sized servings when they eat regular meals. should be doing for their health. have led to super-sized people. Why? Why? Why? Food and glucose levels are You need a balanced diet to get Watching your serving sizes closely linked. So when you eat the nutrients you need for good can help you balance your sporadically — too much at one health. (Yes, your mom was right.) carbohydrate intake. It can also time, too little at another — your And since you have diabetes, help keep variety in your diet blood glucose levels also tend this balancing act is even more and manage your weight. to be sporadic. But when you important — you need to balance keep your food intake consistent food choices with other parts How? (especially your carbohydrate of your treatment, like your Try these tricks to right-size intake), you can smooth out medication and exercise plan. your meals: some of the peaks and valleys Learning a few basics (like those • Divide your plate into zones. in your glucose levels. below) can help you do this. As shown on the front of this How? How? handout, fill half your plate with non‑starchy vegetables. Stick to these simple rules: Build a better diet with these Fill one‑fourth of your plate • Eat meals and snacks at 6 basic building blocks: with protein-rich foods (like regular times every day. 1 Include more vegetables beans or meat). Take your milk and fruit on the side. • Don’t eat between meals, and whole fruits in your except for planned snacks. meals — they’re full of fiber • Measure or weigh your and vitamins. portions. The inside of this • Don’t skip meals. 2 Eat more whole grains like handout gives you some • Eat about the same amount of whole-wheat bread, brown standard serving sizes. carbohydrate each day; and space rice, and oatmeal. Use measuring cups or a it evenly throughout the day. 3 Choose heart-healthy food scale to see how your proteins like beans, skinless servings compare. poultry, and lean meat. • Eat slowly — and stop before 4 Choose unsaturated fats and you’re full. Don’t wait till your If you’re counting carbs, oils, rather than saturated or brain gets the “I’m full” signal keep these guidelines in mind: trans fats. from your stomach. By then, • 1 serving = 15 grams 5 Select low-fat dairy products you’ve already eaten too much. carbohydrate most of the time. • Women need about 3 to 4 6 Limit your salt intake and also servings (45 to 60 grams) of go easy on sweets and alcohol. For additional ideas, contact an carbs per meal Limit desserts and sweets. When Intermountain dietitian at • Men need about 4 to 5 you eat them, be sure to count intermountainhealthcare.org/nutrition servings (60 to 75 grams) of their carbs. Talk with your carbs per meal dietitian for recommendations. Enjoy your food!

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