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 Dinner Lunch Breakfast abre nbn vegetables, hamburger onbun, (omit non-starchy vegetables) okco,setptt,beets, sweet potato, pork chop, eelbnn,skimmilk cereal,banana, unpgen,pineapple, turnip greens, cookie,skim milk cookie,skim (meat optional) non-fat yogurt Menu Ideas hl ha os,eg strawberries, egg, whole wheattoast, osdsld pl,skim milk apple, tossed salad, eeal iz,tossedsalad, pizza, vegetable non-fat yogurt (meatoptional) (omit non-starchy vegetables) ih on greenbeans, corn, fish, ec,non-fatyogurt peach, 1/4 cuplow fat cottage 2 eggwhites, 1/4cupegg 2-3 ouncesofcooked beef, 3 graham cracker squares 1/2 cupnoodles ormashed 1/2 cupcorn oroatmeal 1/2 cupgrits 1 sliceofloafbread 1/2 bagel,hamburger orhot 3/4 cupnon-fat yogurt 1 cuplow fat orskimmilk tomatoes squash spinach peppers onions okra m lettuce gr gr cucumber cauliflower carrots cabbage broccoli beets asparagus eatv n oktwrsahatywih.Check Be active towards andwork ahealthy weight. Check your blood sugaroftentoseehow your bodyreacts Eat thesameamountoffoods ataboutthesametime Special ordieteticfoods for arenotnecessary ahealthy plate. Most people, includingpersonswithdiabetes, canfollow Pann isfraHatyPae.See aRegistered “Planning Tips for aHealthy Plate”. best for you. with your doctortoseewhatexercise program may be foods.to certain each day. forDietitian toseewhateatingplanisright you. ushrooms eens een beans Non-starchy vegetable fa cheese or1ouncelow substitute or1egg turkey chicken, or fish,pork potatoes dog bun 1/2 plate t cheese Diabetic Information Starch Por Meat Milk Choose food fromthefollowing groups whenplanning sweet sweet plain smallroll rice pretzeIs potatoes popcorn pinto beans noodles lima beans english peas corn bread bl baked beans tion ack eyed peas 1/4 plate Starch potatoes 1 cupr 1/2 cupcooked carrots, 2 tablespoons low fat Sizes 1/2 cuporange juiceor 1/2 cuppineappletidbitsor 1 smallapple, orange, pear 1 tables 1 teaspoonmargarine, Non- Starchy Vegetable mayonnaise cream cheeseor gr gr cheese ormayonnaise salad dressing,cream gr applesauce or 1/2banana canola oilorolive oil lettuce orbroccoli low fat cheese eggs skinless turkey tuna loin chop tenderIoin pork ham gr fish skinless chicken beef sirloin beef tenderloin ape juice een beans or turnip een beansorturnip eens a bak poon saladdressing, ound round Other Meats w

1/4 plate or g spinach leaves, ed, broiled Meat Fruit Fat r illed ADPH-N&PA-21-08-06-kw waterm rais pineapple pears peaches strawberries small orange gr gr juice fruit cocktailfruit cantaloupe 1/2 banana appIesauce small apple small sidedish apes apefruit ins or piece Fruit elon s eb n pcsi lc fsl hncoig Eat Use herbsandspicesinplaceofsaltwhencooking. Replace wholemilkwith1%low fat orskimmilk. Cut down onfoods withalotofsugar, like cakes and andvegetablesEat 5to9fruits aday. Themorecolorfulyour plateis, the Choose colorfulfoods. Know what normal serving sizes looklike. serving Know whatnormal Cut offfat Use canolaorolive oilrather thatbutter orlard. Eateggsnomore Choose low fat, low cholesterolfoods. Eat wholegrain foods like brown andwholewheat rice fe Save themfor specialdays. candy. better. together the servings areprobably toobig. together theservings Ifallthefoods onyour platearetouchingorrunning HINT: Examples: Bake, boilorsteamfoods grill, insteadoffrying. Remove theskinfromchicken. from meatsbefore cooking. cheese. mozzarella products like non-fat andpart-skim yogurt Pick low fat milkandcheese than 3-4timesaweek. bread. canned vegetables before cooking. ri =deck ofplayingmeat serving cards we ce serving = 1/2 a baseball cheese serving =4dice = 1/2abaseballcheeseserving ce serving at od iebcnadptt hp.Rinse off r saltyfoods like baconandpotatochips. sugar freepudding 1% low fat milk skim milk nonfat yogurt low fat yogurt nonfat buttermilk low fat buttermilk fat fat made withlow small sidedish Planning Tips for a milk or cup Milk Healthy Plate pecans peanuts olive oil margarine canola oil av almonds on thesideor when cooking ocados Fat wate vinegar unsweet tea T spices sugar freeJell-O pimentos m lime juice Iemon juice diet softdrinks abasco sauce ustard on theside Free food r