Diabetes Food Guide

The Diabetes Food Guide can help you figure out how many servings of grains, vegetables, fruits, dairy, protein, and fats you should eat each day. Make sure you limit alcohol. The number of servings you need depends on how many calories are right for you. This is based on your age, sex, size, and activity level.

Type of food	What to Choose
Grains, beans, and starchy vegetables Daily servings: About six a day	Whole grains, such as whole wheat or rye bread, brown or bulgur rice, which are high in fiber. Beans as a good source of fiber. Low-fat breads, such as bagels, English muffins, pita bread, and corn tortillas. For snacks, try pretzels or low-fat crackers.
Vegetables Daily servings: Three to five Vegetables are low in fat and provide vitamins, minerals, and fiber.	Fresh or frozen vegetables without added sauce, fat, or salt. Dark green and deep yellow vegetables, like spinach, broccoli, romaine, carrots, chilies, and peppers.
Fruits Daily servings: Two to four Fruits and fruit juices are low in fat and provide vitamins, minerals, and fiber.	Whole fruits more often than juices for the fiber. Citrus fruits, like oranges, grapefruits, or tangerines. Juices without added sweeteners.
Milk Daily servings: Two to three	Low-fat or nonfat milk, or yogurt. Choose yogurt with sugar substitutes. It has fewer calories.
Meat and other protein Daily servings: Two to three Poultry, fish, dry beans, meat, eggs, cheese, and nuts are sources of protein.	Eat fish and skinless poultry more often. Broil, bake, or roast, instead of frying. Select lean meats and trim off fat.
Fats, sweets, and alcohol Eat sparingly This group includes fats and oils, sweets, and alcohol. Fats and oils include salad dressings, cream, butter, or margarine. Sweets include sugars, soft drinks, candies, and sweet desserts. Alcohol includes wine, beer, and liquor.	Avoid sweets, which are often high in fat and sugar. If you have alcohol, drink it with a meal. Also, ask your doctor about a safe amount for you. Eat less saturated (solid) fats, such as butter and cheese.

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You should promptly consult a medical professional if you have concerns about your health.