Talk to your registered dietitian or your certified diabetes educator about how many servings from this group that you need in a day.

• 1 slice of bread (1 oz)
• 1 oz of ready-to-eat cereal (Check the box label for the amount equal to 1 oz.)
• 1/2 cup of cooked cereal
• 1/3 cup of pasta, rice, or other cooked grain
• 1/4 cup of cooked dry beans, lentils, or split peas
• 1/2 cup of corn or peas
• 1 small potato (3 oz)
• 1/2 cup of sweet potato or yam
• 1 cup of winter squash

*Each serving contains about 15 grams (g) of carbohydrate.

Talk to your registered dietitian or your certified diabetes educator about how many servings from this group that you need in a day.

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables, cooked or chopped raw
• 1/2 cup of vegetable juice

*Each serving contains about 5 grams (g) of carbohydrate.

Talk to your registered dietitian or your certified diabetes educator about how many servings from this group that you need in a day.

• 1 small piece of fresh fruit, such as an apple or orange
• 1/2 a banana
• 1/2 cup of chopped, cooked, or canned fruit
• 1/2 cup of fruit juice
• 2 Tbsp of dried fruit

*Each serving contains about 15 grams (g) of carbohydrate.

Choose low-fat and fat-free foods more often.

Talk to your registered dietitian or your certified diabetes educator about how many servings from this group that you need in a day.

• 1 cup of milk
• 6 oz of yogurt without added sugar

*Each serving contains about 15 grams (g) of carbohydrate.

Talk to your registered dietitian or your certified diabetes educator about how many servings from this group that you need in a day.

Count the following as equal to 1 oz of meat:

• 1 egg
• 2 Tbsp of peanut butter
• 1 oz of cheese
• 1/4 cup of cottage cheese
• 1/2 cup of tofu
• 1/4 cup of cooked dry beans, lentils, or split peas
• 3 thin slices of ham
• 1/6 chicken breast

Eat less fat, especially saturated fat (animal fat or fat that is solid at room temperature). Saturated fat usually is found in meat, cheese, and butter.

Talk to your registered dietitian or your certified diabetes educator about how many servings from this group that you need in a day.

Saturated

• 1 tsp butter or hard stick margarine
• 1 Tbsp cream cheese

Unsaturated

• 1 tsp olive oil or soft margarine
• 1 Tbsp oil-based salad dressing
• 1/8 of an avocado
• 2 Tbsp nuts or nut butter

Talk to your registered dietitian or your certified diabetes educator about ways to have limited amounts of sweets in your meal plan.

• 1/2 cup of ice cream
• 1 small cupcake or muffin
• 2 small cookies

If you drink alcohol, limit it to no more than 1 drink a day for women and 2 drinks a day for men. Note for women who are pregnant: No amount of alcohol is known to be safe for the fetus.

• 12 oz of beer
• 5 oz of wine
• 1.5 oz of hard liquor