The Plate Planner Call 334-206-5226 Non-Starchy Vegetables Fruits Milk

For more information The Plate Planner call 334-206-5226 Non-Starchy Vegetables Fruits Milk Low Fat Ice Milk No Sugar No Fat Pudding Low Fat Cheese Free Foods SOUP Fats Starches LITE Meats MAYONNAISE Menu Ideas Diabetic Information Most people, including persons with diabetes, can follow Planning Tips for a “Planning Tips for a Healthy Plate”. See a Registered Dietitian to see what eating plan is right for you. Healthy Plate Special or dietetic foods are not necessary for a healthy plate. Choose colorful foods. The more colorful your plate is, the better. Eat the same amount of foods at about the same time each day. Eat 5 to 9 fruits and vegetables a day. Check your blood sugar often to see how your body reacts to certain foods. Cut down on foods with a lot of sugar, like cakes and candy. Save them for special days. Be active and work towards a healthy weight. Check with your doctor to see what exercise program may be Replace whole milk with 1% low fat or skim milk. best for you. Use herbs and spices in place of salt when cooking. Eat Breakfast Portion Sizes fewer salty foods like bacon and potato chips. Rinse off cereal,banana, skim milk whole wheat toast, egg, strawberries, Starch Fat canned vegetables before cooking. (meat optional) non-fat yogurt (meat optional) 1/2 bagel, hamburger or hot 1 teaspoon margarine, (omit non-starchy vegetables) (omit non-starchy vegetables) dog bun canola oil or olive oil Eat whole grain foods like brown rice and whole wheat 1 slice of loaf bread 1 tablespoon salad dressing, bread. 1/2 cup grits or oatmeal cream cheese or 1/2 cup corn or mashed mayonnaise potatoes 2 tablespoons low fat Choose low fat, low cholesterol foods. Eat eggs no more 1/2 cup noodles salad dressing, cream than 3-4 times a week. Pick low fat milk and cheese 3 graham cracker squares cheese or mayonnaise products like non-fat yogurt and part-skim mozzarella cheese. Meat Non- Starchy Vegetable 2-3 ounces of cooked beef, 1/2 cup cooked carrots, chicken, fish, pork or green beans or turnip Use canola or olive oil rather that butter or lard. Cut off fat turkey greens from meats before cooking. Remove the skin from chicken. 2 egg whites, 1/4 cup egg 1 cup raw spinach leaves, Bake, grill, boil or steam foods instead of frying. substitute or 1 egg lettuce or broccoli 1/4 cup low fat cottage Know what normal serving sizes look like. cheese or 1 ounce low Fruit fat cheese 1 small apple, orange, pear Examples: Lunch or 1/2 banana meat serving = deck of playing cards Milk 1/2 cup pineapple tidbits or rice serving = 1/2 a baseball cheese serving = 4 dice 1 cup low fat or skim milk applesauce HINT: If all the foods on your plate are touching or running 3/4 cup non-fat yogurt 1/2 cup orange juice or together the servings are probably too big. grape juice hamburger on bun, vegetables, vegetable pizza, tossed salad, cookie,skim milk peach, non-fat yogurt Non-starchy Choose food from the following groups when planning Free food vegetable Starch Meat Fruit Milk Fat 1/2 plate on the side 1/4 plate 1/4 plate small side dish small side dish on the side or asparagus or piece diet soft drinks beets baked beans baked, broiled or cup when cooking broccoli black eyed peas or grilled Iemon juice cabbage small apple lime juice bread appIesauce low fat buttermilk almonds carrots beef tenderloin mustard cauliflower corn 1/2 banana nonfat buttermilk avocados beef sirloin pimentos cucumber english peas skinless chicken cantaloupe low fat yogurt canola oil green beans fruit cocktail sugar free Jell-O lima beans fish nonfat yogurt margarine greens ground round fruit juice spices lettuce noodles skim milk olive oil ham grapefruit Tabasco sauce mushrooms pinto beans grapes 1% low fat milk peanuts okra pork tenderIoin unsweet tea popcorn small orange sugar free pudding pecans onions loin chop vinegar peppers potatoes tuna strawberries made with low Dinner peaches water spinach pretzeIs skinless turkey fat milk squash pears tomatoes rice Other Meats pineapple plain small roll eggs raisins pork chop, sweet potato, beets, sweet potatoes low fat cheese watermelon turnip greens, pineapple, fish, corn, green beans, non-fat yogurt tossed salad, apple, skim milk ADPH-N&PA-21-08-06-kw.

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