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!\nTIP: What Does Healthy Eating Really Mean?\n\nEating a variety of foods, including vegetables, whole grains, fruits, non-fat dairy foods, healthy fats, and lean meats or meat substitutes\nTrying not to eat too much food\nTrying not to eat too much of one type of food\nSpacing your meals evenly throughout the day\nNot skipping meals\n\nTalk 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\u2019t have a health care provider, schedule an appointment with a UPMC physician by calling 1-800-533-UPMC.\n\n \n\n\n\n\n\nVegetable\n1 serving = 5 gms of carbs\n\n1 Cup Raw or\n1\/2 Cup Cooked\nBeans (green, wax)\nBeets\nCarrots\nCauliflower\nCucumber\nGreens\n(collard, kale, mustard)\nMushrooms\nSalad greens\nTomato (fresh or canned)\nTomato\/vegetable juice (1\/2 cup)\nZucchini\n \n\n\n\u00a0\n\nProtein\n1 serving = 2-3 oz. of protein\n1 oz. of meat = 0 gms* of carbs**\n\nExamples of Meat\nChoose lean cuts of:\nBeef\nChicken\nPork\nTurkey\nFish (tuna, salmon, catfish)\nSeafood (shrimp, oysters, clams, crab, mussels)\nMeat Substitutes\nLow fat\ncottage cheese 1\/4 cup\nLow fat cheese 1 oz.\nEgg 1 egg\nPeanut butter 1 Tbsp.\n \n\n\n\n\nStarch\n1 serving = 15 gms of carbs\n\nExamples of Starches\n1\/2 of a potato 3 oz.\nBagel (large) 1\/4 (1 oz.)\nEnglish muffin 1\/2\nHamburger\/ hot\ndog bun 1\/2 (1 oz.)\nPopcorn, un-buttered 3 cups\nPancake (4\u201d across) 1 pancake\nUnsweetened cereal 1\/2 – 3\/4 cup\nWhite or wheat bread 1 slice\nPeas or corn 1\/3 cup\nRice, white or brown, 1\/3 cup\ncooked\nPasta, cooked 1\/3 cup\n \n\n\n\n\nFruit\n1 serving = 15 gms of carbs\n\nApple, small 1-4 oz.\nBanana, 1\/2 1-4 oz.\nCanned fruit\n(unsweetened) 1\/2 cup\nBlueberries\n(unsweetened) 3\/4 cup\nGrapes (small) 17 grapes\nMelon (cubed) 1 cup\nOrange, small 6 1\/2 oz.\nStrawberries, whole 1 1\/4 cup\nFruit Juice Apple, orange 1\/2 cup\nGrapefruit, pineapple 1\/2 cup\nCranberry (juice cocktail) 1\/2 cup\n \n\n\n\n\nMilk\n1 serving = 12 gms of carbs\n\nFat-Free & Low-Fat\nFat-free (skim) milk 1 cup (8 oz.)\nMilk (1% or 2%) 1 cup\nSoy milk, light or plain 1 cup\nYogurt, with sugar substitute 6 oz.\n\n\n\n\nFats\n1 serving = 5 gms of fat\n\nExamples of a Fat\nNuts (almonds,\npeanuts, walnuts 1 Tbsp.\nOil (vegetable,\nolive, canola) 1 tsp.\nMargarine\/butter 1 tsp.\nLight mayonnaise 1 Tbsp.\nSalad dressing 1 Tbsp.\nLight salad dressing 2 Tbsp.\n\n\n* gms = grams\n**carbs = carbohydrates\nPortion Sizes1 oz = 4 dice\n3 oz = deck of cards\n1 cup = a fist\n1 tsp = 1 thumb tip\n\n\n\n\n\n\n\nSource:\nAmerican Diabetes Association Where do I Begin brochure.