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Eat Smart: Picture Your Plate


WRITTEN BY: Endocrinology
Sunday, July 6th, 2014

If you have diabetes, the first step to eating smart is to control portion size. Look at your dinner plate and imagine three sections, as shown below. Starches and proteins go in the small sections, and the biggest section can be filled with non-starchy vegetables. Add fruit and low-fat dairy on the side. Now you have a balanced meal!

TIP: What Does Healthy Eating Really Mean?

  • Eating a variety of foods, including vegetables, whole grains, fruits, non-fat dairy foods, healthy fats, and lean meats or meat substitutes
  • Trying not to eat too much food
  • Trying not to eat too much of one type of food
  • Spacing your meals evenly throughout the day
  • Not skipping meals

Talk with your health care provider about diabetes and the help available through UPMC Centers for Diabetes Education and Support. Learn more at UPMC.com/Diabetes. If you don’t have a health care provider, schedule an appointment with a UPMC physician by calling 1-800-533-UPMC.

plate

 

vegetables

Vegetable

1 serving = 5 gms of carbs


1 Cup Raw or
1/2 Cup Cooked
Beans (green, wax)
Beets
Carrots
Cauliflower
Cucumber
Greens
(collard, kale, mustard)
Mushrooms
Salad greens
Tomato (fresh or canned)
Tomato/vegetable juice (1/2 cup)
Zucchini

 

 protein

Protein

1 serving = 2-3 oz. of protein
1 oz. of meat = 0 gms* of carbs**


Examples of Meat
Choose lean cuts of:
Beef
Chicken
Pork
Turkey
Fish (tuna, salmon, catfish)
Seafood (shrimp, oysters, clams, crab, mussels)
Meat Substitutes
Low fat
cottage cheese 1/4 cup
Low fat cheese 1 oz.
Egg 1 egg
Peanut butter 1 Tbsp.

 

starch

Starch

1 serving = 15 gms of carbs


Examples of Starches
1/2 of a potato 3 oz.
Bagel (large) 1/4 (1 oz.)
English muffin 1/2
Hamburger/ hot
dog bun 1/2 (1 oz.)
Popcorn, un-buttered 3 cups
Pancake (4” across) 1 pancake
Unsweetened cereal 1/2 – 3/4 cup
White or wheat bread 1 slice
Peas or corn 1/3 cup
Rice, white or brown, 1/3 cup
cooked
Pasta, cooked 1/3 cup

 

fruit

Fruit

1 serving = 15 gms of carbs


Apple, small 1-4 oz.
Banana, 1/2 1-4 oz.
Canned fruit
(unsweetened) 1/2 cup
Blueberries
(unsweetened) 3/4 cup
Grapes (small) 17 grapes
Melon (cubed) 1 cup
Orange, small 6 1/2 oz.
Strawberries, whole 1 1/4 cup
Fruit Juice Apple, orange 1/2 cup
Grapefruit, pineapple 1/2 cup
Cranberry (juice cocktail) 1/2 cup

 

milk

Milk

1 serving = 12 gms of carbs


Fat-Free & Low-Fat
Fat-free (skim) milk 1 cup (8 oz.)
Milk (1% or 2%) 1 cup
Soy milk, light or plain 1 cup
Yogurt, with sugar substitute 6 oz.

oliveoil

Fats

1 serving = 5 gms of fat


Examples of a Fat
Nuts (almonds,
peanuts, walnuts 1 Tbsp.
Oil (vegetable,
olive, canola) 1 tsp.
Margarine/butter 1 tsp.
Light mayonnaise 1 Tbsp.
Salad dressing 1 Tbsp.
Light salad dressing 2 Tbsp.

* gms = grams
**carbs = carbohydrates
Portion Sizes1 oz = 4 dice
3 oz = deck of cards
1 cup = a fist
1 tsp = 1 thumb tip

Source:
American Diabetes Association Where do I Begin brochure.

endocrinology

Endocrinology

UPMC is recognized as national leaders in endocrine and diabetes research, and our faculty members are continually working to transform the most promising laboratory findings into clinical practice. Our goal is to provide tomorrow’s treatments for endocrine and diabetes problems, today. Read More