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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!

What Does Healthy Eating Really Mean?

Healthy eating takes some thought and planning. It also means:

• 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.

	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 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 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 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 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.
	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 Sizes 1 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.

Editor's Note: This article was originally published on July 6, 2014, and was last reviewed on October 12, 2023.