Client Name ______________________________________ Date ________________

RD/DTR ______________________________________________________________
Email ____________________________________ Phone ______________________

Starch
One starch choice has 15 grams of carbohydrate, 3 grams of protein, 1 gram of fat, and 80 calories.

Bread
Food Serving Size
Bagel ¼ large bagel (1 ounce)
Biscuit 1 biscuit (2½ inches across)
Breads, loaf-type
White, whole-grain, French, Italian, 1 slice (1 ounce)
pumpernickel, rye, sourdough, unfrosted raisin
or cinnamon
Reduced-calorie, light 2 slices (1½ ounces)
Breads, flat-type (flatbreads)
Chapatti 1 ounce
Ciabatta 1 ounce
Naan 3¼-inch square (1 ounce)
Pita(6 inches across) ½ pita
Roti 1 ounce
Sandwich flat buns, whole-wheat 1 bun, including top and bottom (1½ ounces)
Taco shell 2 taco shells (each 5 inches across)
Tortilla, corn 1small tortilla (6 inches across)
Tortilla, flour (white or whole-wheat) 1 small tortilla (6 inches across) or ⅓ large tortilla
(10 inches across)
Cornbread 1¾-inch cube (1½ ounces)
English muffin ½ muffin
Hot dog bun or hamburger bun ½ bun (¾ ounce)
Pancake 1 pancake (4 inches across, ¼ inch thick)
Roll, plain 1 small roll (1 ounce)
Stuffing, bread ⅓ cup
Waffle 1 waffle (4-inch square or 4 inches across)

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Choose Your Foods: Food Lists for Diabetes—Page 1
Cereals
Food Serving Size
Bran cereal (twigs, buds, or flakes) ½ cup
Cooked cereals (oats, oatmeal) ½ cup
Granola cereal ¼ cup
Grits, cooked ½ cup
Muesli ¼ cup
Puffed cereal 1½ cups
Shredded wheat, plain ½ cup
Sugar-coated cereal ½ cup
Unsweetened, ready-to-eat cereal ¾ cup

Grains (Including Pasta and Rice)

Unless otherwise indicated, serving sizes listed are for cooked grains.

Food Serving Size

Barley ⅓ cup

Bran, dry
Oat ¼ cup

Wheat ½ cup

Bulgur ½ cup

Couscous ⅓ cup

Kasha ½ cup

Millet ⅓ cup

Pasta, white or whole-wheat (all shapes and sizes) ⅓ cup

Polenta ⅓ cup

Quinoa, all colors ⅓ cup

Rice, white, brown, and all colors and types ⅓ cup

Tabbouleh (tabouli), prepared ½ cup

Wheat germ, dry 3 tablespoon

Wild rice ½ cup

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Choose Your Foods: Food Lists for Diabetes—Page 2
Starchy Vegetables
All of the serving sizes for starchy vegetables on this list are for cooked vegetables.

Food Serving Size

Breadfruit ¼ cup
Cassava or dasheen ⅓ cup
Corn ½ cup
On cob 4-inch to 4½-inch piece (½ large cob)
Hominy ¾ cup
Mixed vegetables with corn or peas 1 cup
Marinara, pasta, or spaghetti sauce ½ cup
Parsnips ½ cup
Peas, green ½ cup
Plantain ⅓ cup
Potato
Baked with skin ¼ large potato (3 ounces)
Boiled, all kinds ½ cup or ½ medium potato (3 ounces)
Mashed, with milk and fat ½ cup
French-fried (oven-baked)* 1 cup (2 ounces)
Pumpkin puree, canned, no sugar added ¾ cup
Squash, winter (acorn, butternut) 1 cup
Succotash ½ cup
Yam or sweet potato, plain ½ cup (3½ ounces)

*Note: Restaurant-style french fries are on the Fast Foods list.

Beans, Peas, and Lentils

The choices on this list count as 1 starch choice + 1 lean protein choice.

Food Serving Size

Baked beans, canned ⅓ cup
Beans (black, garbanzo, kidney, lima, navy, pinto, ½ cup
white), cooked or canned, drained and rinsed
Lentils (any color), cooked ½ cup
Peas (black-eyed and split), cooked or canned, ½ cup
drained and rinsed
Refried beans, canned ½ cup
Note: Beans, lentils, and peas are also found on the Protein list.

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Choose Your Foods: Food Lists for Diabetes—Page 3
Crackers and Snacks
Note: Some snacks are high in fat. Always check food labels.

Food Serving Size

Crackers

Animal 8 crackers

Crispbread 2 to 5 pieces (¾ ounce)

Graham, 2½-inch square 3 squares

Nut and rice 10 crackers

Oyster 20 crackers

Round, butter-type* 6 crackers

Saltine-type 6 crackers

Sandwich-style, cheese or peanut butter 3 crackers

filling*

Whole-wheat, baked 5 regular 1½-inch squares or 10 thins (¾ ounce)

Granola or snack bar 1 bar (¾ ounce)

Matzo, all shapes and sizes ¾ ounce

Melba toast 4 pieces (each about 2 by 4 inches)

Popcorn

No fat added 3 cups

With butter added** 3 cups

Pretzels ¾ ounce

Rice cakes 2 cakes (4 inches across)

Snack chips

Baked (potato, pita) About 8 chips (¾ ounce)

Regular (tortilla, potato)** About 13 chips (1 ounce)

*Count as 1 starch choice + 1 fat choice (1 starch choice plus 5 grams of fat)
**Count as 1 starch choice + 2 fat choices (1 starch choice plus 10 grams of fat)
Note: For other snacks, see the Sweets, Desserts, and Other Carbohydrates list.

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Choose Your Foods: Food Lists for Diabetes—Page 4
Fruits
One fruit choice has 15 grams of carbohydrate and 60 calories.

Fruits
The weights listed include skin, core, seeds, and rind.
Food Serving Size
Apple, unpeeled 1 small apple (4 ounces)
Apples, dried 4 rings
Applesauce, unsweetened ½ cup
Apricots
Canned ½ cup
Dried 8 apricot halves
Fresh 4 apricots (5½ ounces total)
Banana 1 extra-small banana, about 4 inches long (4 ounces)
Blackberries 1cup
Blueberries ¾ cup
Cantaloupe 1 cup diced
Cherries
Sweet, canned ½ cup
Sweet, fresh 12 cherries (3 ½ounces)
Dates 3 small (deglet noor) dates or 1 large (medjool) date
Dried fruits (blueberries, cherries, cranberries, 2 tablespoons
mixed fruit, raisins)
Figs
Dried 3 small figs
Fresh 1½ large or 2 medium figs (3½ ounces)
Fruit cocktail ½ cup
Grapefruit
Fresh ½ large grapefruit (5½ ounces)
Sections, canned ¾ cup
Grapes 17 small grapes(3 ounces)
Guava 2small guava (2½ ounces)
Honeydew melon 1 cup diced
Kiwi ½ cup sliced
Loquat ¾ cup cubed
Mandarin oranges, canned ¾ cup
Mango ½ small mango (5½ ounces) or ½ cup

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Choose Your Foods: Food Lists for Diabetes—Page 5
Fruits (Continued)
Food Serving Size
Nectarine 1 medium nectarine (5½ ounces)
Orange 1 medium orange (6½ ounces)
Papaya ½ papaya (8 ounces) or 1 cup cubed
Peaches
Canned ½ cup
Fresh 1 medium peach (6 ounces)
Pears
Canned ½ cup
Fresh ½ large pear (4 ounces)
Pineapple
Canned ½ cup
Fresh ¾ cup
Plantain, extra ripe (black), raw ¼ plantain (2¼ ounces)
Plums
Canned ½ cup
Dried (prunes) 3 prunes
Fresh 2 small plums (5 ounces total)
Pomegranate seeds (arils) ½ cup
Raspberries 1 cup
Strawberries 1¼ cup whole berries
Tangerine 1 large tangerine (6 ounces)
Watermelon 1¼ cups diced

Fruit Juice
Food Serving Size
Apple juice/cider ½ cup

Fruit juice blends, 100% juice ⅓ cup

Grape juice ⅓ cup

Grapefruit juice ½ cup

Orange juice ½ cup

Pineapple juice ½ cup

Pomegranate juice ½ cup

Prune juice ⅓ cup

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Choose Your Foods: Food Lists for Diabetes—Page 6
Milk and Milk Substitutes
One milk choice has 12 grams of carbohydrate and 8 grams of protein and:

• One fat-free (skim) or low-fat (1%) milk choice has 0 to 3 grams of fat and 100 calories per
serving.
• One reduced-fat (2%) milk choice has 5 grams of fat and 120 calories per serving.
• One whole milk choice has 8 grams of fat and 160 calories per serving.

Milk and Yogurts

Food Serving Size Choices per Serving
Fat-free (skim) or low-fat (1%)
Milk, buttermilk, acidophilus milk, lactose-free milk 1 cup 1 fat-free milk
Evaporated milk ½ cup 1 fat-free milk
Yogurt, plain or Greek; may be flavoredwith an ⅔cup (6 1 fat-free milk
artificial sweetener ounces)
Chocolate milk 1 cup 1 fat-free milk +
1 carbohydrate
Reduced-fat (2%)
Milk, acidophilus milk, kefir, lactose-free milk 1 cup 1 reduced-fat milk
Yogurt, plain ⅔cup (6 1 reduced-fat milk
ounces)
Whole
Milk, buttermilk, goat’s milk 1 cup 1 whole milk
Evaporated milk ½ cup 1 whole milk
Yogurt, plain 1 cup (8 1 whole milk
ounces)
Chocolate milk 1 cup 1 whole milk +
1 carbohydrate

Other Milk Foods and Substitutes

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Choose Your Foods: Food Lists for Diabetes—Page 7
Food Serving Size Choices per Serving
Eggnog
Fat-free ⅓ cup 1 carbohydrate
Low–fat ⅓ cup 1 carbohydrate + ½ fat
Whole milk ⅓cup 1 carbohydrate + 1 fat
Rice drink
Plain, fat-free 1 cup 1 carbohydrate
Flavored, low-fat 1 cup 2 carbohydrates
Soy milk
Light or low-fat, plain 1 cup ½ carbohydrate + ½ fat
Regular, plain 1 cup ½ carbohydrate + 1 fat
Yogurt with fruit, low-fat ⅔ cup (6 ounces) 1 fat-free milk + 1 carbohydrate
Note: Unsweetened nut milks (such as almond milk and coconut milk) are on the Fats list.

Nonstarchy Vegetables
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Choose Your Foods: Food Lists for Diabetes—Page 8
One nonstarchy vegetable choice (½ cup cooked or 1 cup raw) has 5 grams of carbohydrate, 2 grams of
protein, 0 grams of fat, and 25 calories.
Amaranth leaves (Chinese spinach) Hearts of palm
Artichoke Jicama
Artichoke hearts (no oil) Kale
Asparagus Kohlrabi
Baby corn Leeks
Bamboo shoots Mixed vegetables (without starchy vegetables,
legumes, or pasta)
Bean sprouts (alfalfa, mung, soybean)
Mushrooms, all kinds, fresh
Beans (green, wax, Italian, yard-long beans)
Okra
Beets
Onions
Broccoli
Pea pods
Broccoli slaw, packaged, no dressing
Brussels sprouts Peppers (all varieties)

Cabbage (green, red, bok choy, Chinese) Radishes

Carrots Rutabaga

Cauliflower Sauerkraut, drained and rinsed

Celery Spinach

Chayote Squash, summer varieties (yellow, pattypan,

crookneck, zucchini)
Coleslaw, packaged, no dressing
Sugar snap peas
Cucumber
Swiss chard
Daikon
Tomato
Eggplant
Tomatoes, canned
Fennel
Tomato sauce (unsweetened)
Gourds (bitter, bottle, luffa, bitter melon)
Tomato/vegetable juice
Green onions or scallions
Turnips
Greens (collard, dandelion, mustard, purslane,
turnip) Water chestnuts
Note: Salad greens (such as arugula, chicory, endive, escarole, lettuce, radicchio, romaine, and
watercress) are on the Free Foods list.

Sweets, Desserts, and Other Carbohydrates

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Choose Your Foods: Food Lists for Diabetes—Page 9
One carbohydrate choice has 15 grams of carbohydrate and about 70 calories. One fat choice has 5 grams
of fat and 45 calories.

Brownies, Cake, Cookies, Gelatin, Pie, and Pudding

Food Serving Size Choices per Serving
Biscotti 1 ounce 1 carbohydrate+ 1 fat

Brownie, small, unfrosted 1¼-inch square, ⅞-inch high (about 1 1 carbohydrate + 1 fat
ounce)
Cake
Angel food, unfrosted 1/12 of cake (about 2 ounces) 2 carbohydrates

Frosted 2-inch square (about 2 ounces) 2 carbohydrates + 1 fat

Unfrosted 2-inch square (about 1 ounce) 1 carbohydrate + 1 fat

Cookies
100-calorie pack 1 ounce 1 carbohydrate + ½ fat
Chocolate chip 2 cookies, 2¼ inches across 1 carbohydrate + 2 fats
cookies
Gingersnaps 3 small cookies,1½ inches across 1 carbohydrate
Large cookie 1 cookie, 6 inches wide (about 3 ounces) 4 carbohydrates + 3 fats
Sandwich cookies 2 small cookies (about ⅔ ounce) 1 carbohydrate + 1 fat
with crème filling
Sugar-free cookies 1 large or 3 small cookies (¾to 1 ounce) 1 carbohydrate + 1 to 2 fats
Vanilla wafer 5 cookies 1 carbohydrate + 1 fat
Cupcake, frosted 1 small cupcake (about 1¾ ounces) 2 carbohydrates + 1 to 1½ fats
Flan ½ cup 2½ carbohydrates + 1 fat
Fruit cobbler ½ cup (3½ ounces) 3 carbohydrates + 1 fat
Gelatin, regular ½ cup 1 carbohydrate
Pie
Commercially 1/6 of 8-inch pie 3 carbohydrates + 2 fats
prepared fruit, 2 crusts

Pumpkin or custard 1/8 of 8-inch pie 1½ carbohydrates + 1½ fats

Pudding
Regular (made with ½ cup 2 carbohydrates
reduced-fat milk)
Sugar-free or sugar- ½ cup 1 carbohydrate
free and fat-free
(made with fat-free
milk)

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Choose Your Foods: Food Lists for Diabetes—Page 10
Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings
Food Serving Size Choices per serving
Blended sweeteners (mixtures 1½ tablespoons 1 carbohydrate
of artificial sweeteners and
sugar)
Candy
Chocolate, dark or milk 1 ounce 1 carbohydrate + 2 fats
type
Chocolate “kisses” 5 pieces 1 carbohydrate + 1 fat
Hard 3 pieces 1 carbohydrate
Coffee creamer, nondairy type
Powdered, flavored 4 tsp ½ carbohydrate + ½ fat
Liquid, flavored 2 tablespoons 1 carbohydrate
Fruit snacks, chewy (pureed 1 roll (¾ ounce) 1 carbohydrate
fruit concentrate)
Fruit spreads, 100% fruit 1½ tablespoons 1 carbohydrate
Honey 1 tablespoon 1 carbohydrate
Jam or jelly, regular 1 tablespoon 1 carbohydrate
Sugar 1 tablespoon 1 carbohydrate
Syrup
Chocolate 2 tablespoon 2 carbohydrates
Light (pancake-type) 2 tablespoon 1 carbohydrate
Regular (pancake-type) 1 tablespoon 1 carbohydrate

Doughnuts, Muffins, Pastries, and Sweet Breads

Food Serving Size Choices per Serving
Banana nut bread 1-inch slice (2 ounces) 2 carbohydrates + 1 fat
Doughnut
Cake, plain 1 medium doughnut (1½ ounces) 1½ carbohydrates + 2 fats
Hole 2 holes (1 ounce) 1 carbohydrate + 1 fat
Yeast-type, glazed 1 doughnut, 3¾ inches across (2 2 carbohydrates + 2 fats
ounces)
Muffin
Regular 1 muffin (4 ounces) 4 carbohydrates + 2 ½ fats
Lower fat 1 muffin (4 ounces) 4 carbohydrates + ½ fat
Scone 1 scone (4 ounces) 4 carbohydrates +3 fats
Sweet roll or danish 1 pastry (2½ ounces) 2½ carbohydrates + 2 fats

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Choose Your Foods: Food Lists for Diabetes—Page 11
Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream
Food Serving Size Choices per Serving
Frozen pops 1 ½ carbohydrate
Fruit juice bars, frozen, 100% juice 1 bar (3 ounces) 1 carbohydrate
Ice cream
Fat-free ½ cup 1½ carbohydrates
Light ½ cup 1 carbohydrate + 1 fat
No-sugar-added ½ cup 1 carbohydrate + 1 fat
Regular ½ cup 1 carbohydrate + 2 fats
Sherbet, sorbet ½ cup 2 carbohydrates
Yogurt, frozen
Fat-free ⅓ cup 1 carbohydrate
Regular ½ cup 1 carbohydrate + 0 to 1 fat
Greek, lower-fat or fat-free ½ cup 1½ carbohydrates

Beverages, Soda, and Sports Drinks

Food Serving Size Choices per Serving
Cranberry juice cocktail ½ cup 1 carbohydrate
Fruit drink or lemonade 1 cup (8 ounces) 2 carbohydrates
Hot chocolate, regular 1 envelope (2 tablespoon 1 carbohydrate
or ¾ ounce) added to 8
ounces water
Soft drink (soda), regular 1 can (12 ounces) 2½ carbohydrates
Sports drink (fluid replacement type) 1 cup (8 ounces) 1 carbohydrate

Condiments and Sauces

Food Serving Size Choices per Serving
Barbecue sauce 3 tablespoon 1 carbohydrate
Cranberry sauce, jellied ¼ cup 1½ carbohydrates
Curry sauce 1 ounce 1 carbohydrate + 1 fat
Gravy, canned or bottled ½ cup ½ carbohydrate + ½ fat

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Choose Your Foods: Food Lists for Diabetes—Page 12
Hoisin sauce 1 tablespoon ½ carbohydrate
Marinade 1 tablespoon ½ carbohydrate
Plum sauce 1 tablespoon ½ carbohydrate
Salad dressing, fat-free, cream-based 3 tablespoon 1 carbohydrate
Sweet and sour sauce 3 tablespoon 1 carbohydrate

Protein

Lean Protein
One lean protein choice has 0 grams of carbohydrate, 7 grams of protein, 2 grams of fat, and 45 calories.
Note: 1 ounce is usually the serving size for meat, fish, poultry, or hard cheese.

Food Serving Size

Beef: ground (90% or higher lean/10% or lower fat);select or choice grades 1 ounce
trimmed of fat: roast (chuck, round, rump, sirloin), steak (cubed, flank,
porterhouse, T-bone), tenderloin
Beef jerky ½ ounce
Cheeses with 3 grams of fat or less per ounces 1 ounce
Curd-style cheeses: cottage-type (all kinds); ricotta (fat-free or light) ¼ cup (2 ounces)
Egg substitutes, plain ¼cup
Egg whites 2
Fish 1 ounce
Fresh or frozen such as catfish, cod, flounder, haddock, halibut, orange
roughy, tilapia, trout
Salmon, fresh or canned 1 ounce
Sardines, canned 2 small sardines
Tuna, fresh or canned in water or oil and drained 1 ounce
Smoked: herring or salmon (lox) 1 ounce
Game: buffalo, ostrich, rabbit, venison 1 ounce
Hot dog with 3 grams of fat or less per ounce 1 hotdog (1¾
Note: May contain carbohydrate ounces)
Lamb: chop, leg, or roast 1 ounce
Organ meats: heart, kidney, liver 1 ounce
Note: May be high in cholesterol
Oysters, fresh or frouncesen 6 medium
Pork, lean
Canadian bacon 1 ounce
Ham 1 ounce

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Choose Your Foods: Food Lists for Diabetes—Page 13
 Rib or loin chop/roast, tenderloin 1 ounce
Poultry, without skin: chicken, Cornish hen, domestic duck or goose (well-drained 1 ounce
of fat), turkey, lean ground turkey or chicken
Processed sandwich meats with 3 grams of fat or less per ounce: chipped beef, 1 ounces
thin-sliced deli meats, turkey ham, turkey pastrami
Sausage with 3 grams of fat or less per ounces 1 ounces
Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp 1 ounces
Veal: cutlet (no breading), loin chop, roast 1 ounces

Medium-Fat Protein
One medium-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 5 grams of fat, and 75
calories. Note: 1 ounce is usually the serving size for meat, fish, poultry, or hard cheeses.

Food Serving Size

Beef trimmed of visible fat: ground beef (85% or lower lean/15% or 1 ounce
higher fat),corned beef, meatloaf, prime cuts of beef (rib roast),
short ribs, tongue
Cheeses with 4 to 7 grams of fat per ounces: feta, mozzarella, 1 ounce
pasteurized processed cheese spread, reduced-fat cheeses
Cheese, ricotta (regular or part skim) ¼ cup (2 ounces)
Egg 1 egg
Fish: any fried 1 ounce
Lamb: ground, rib roast 1 ounce
Pork: cutlet, ground, shoulder roast 1 ounce
Poultry with skin: chicken, dove, pheasant, turkey, wild duck, or 1 ounce
goose; fried chicken
Sausage with 4 to 7 grams of fat per ounce 1 ounce

High-Fat Protein
One high-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 8 grams of fat and 100
calories. Note: 1 ounce is usually the serving size for meat, fish, poultry, or hard cheeses.
These foods are high in saturated fat, cholesterol, and calories and may raise blood cholesterol levels if
eaten on a regular basis. Try to eat 3 or fewer choices from this group per week.

Food Serving Size

Bacon, pork 2 slices (1 ounce each before
cooking)
Bacon, turkey 3 slices (½ ounce each before
cooking)
Cheese, regular: American, blue-veined, brie, cheddar, hard goat, 1 ounce

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Choose Your Foods: Food Lists for Diabetes—Page 14
Monterey jack, Parmesan, queso, and Swiss
Hot dog: beef, pork, or combination 1 hot dog (10 hotdogs per 1 lb-
sized package)
Hot dog: turkey or chicken 1 hot dog (10 hotdogs per 1 lb-
sized package)
Pork: sausage, spareribs 1 ounce
Processed sandwich meats with 8 grams of fat or more per ounce: 1 ounce
bologna, hard salami, pastrami
Sausage with 8 grams fat or more per ounce: bratwurst, chorizo, 1 ounce
Italian, knockwurst, Polish, smoked, summer

Plant-Based Protein
One carbohydrate choice has 15 grams of carbohydrate and about 70 calories. Because carbohydrate
content varies among plant-based protein foods, read food labels.

Food Serving Size Choices per Serving

“Bacon” strips, soy-based 2 strips (½ ounce) 1 lean protein
Baked beans, canned ⅓ cup 1 starch + 1 lean protein
Beans (black, garbanzo, kidney, lima, navy, pinto, ½ cup 1 starch + 1 lean protein
white), cooked or canned, drained and rinsed
“Beef” or “sausage” crumbles, meatless 1 ounces 1 lean protein
“Chicken” nuggets, soy-based 2 nuggets (1½ ½ carbohydrate + 1
ounces) medium-fat protein
Edamame, shelled ½ cup ½ carbohydrate + 1 lean
protein
Falafel (spiced chickpea and wheat patties) 3 patties (about 2 1 carbohydrate + 1 high-
inches across) fat protein
Hot dog, meatless, soy-based 1 hot dog (1½ 1 lean protein
ounces)
Hummus ⅓ cup 1 carbohydrate + 1
medium-fat protein
Lentils, any color, cooked or canned, drained and ½ cup 1 starch+ 1 lean protein
rinsed
Meatless burger, soy-based 3 ounces ½ carbohydrate + 2 lean
proteins
Meatless burger, vegetable- and starch- based 1 patty (about 2½ ½ carbohydrate + 1 lean
ounces) protein
Meatless deli slices 1 ounces 1 lean protein
Mycoprotein (“chicken” tenders or crumbles), 2 ounces ½ carbohydrate + 1 lean
meatless protein

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Choose Your Foods: Food Lists for Diabetes—Page 15
Nut spreads: almond butter, cashew butter, peanut 1 tablespoon 1 high-fat protein
butter, soy nut butter
Peas (black-eyed and split peas), cooked or canned, ½ cup 1 starch + 1 lean protein
drained and rinsed
Refried beans, canned ½ cup 1 starch + 1 lean protein
“Sausage” breakfast-type patties, meatless 1 (1½ ounces) 1 medium-fat protein
Soy nuts, unsalted ¾ ounce ½ carbohydrate + 1
medium-fat protein
Tempeh, plain, unflavored ¼ cup (1½ ounces) 1 medium-fat protein
Tofu ½ cup (4 ounces) 1 medium-fat protein
Tofu, light ½ cup (4 ounces) 1 lean protein

Fats
One fat choice has 5 grams of fat and 45 calories.

Unsaturated Fats—Monounsaturated Fats

Food Serving Size
Almond milk (unsweetened) 1 cup

Avocado, medium 2 tablespoons

(1 ounce)
Nut butters (trans fat-free): almond butter, cashew butter, peanut butter (smooth or 1½ teaspoons
crunchy)

Nuts

Almonds 6 nuts

Brazil 2 nuts

Cashews 6 nuts

Filberts (hazelnuts) 5 nuts

Macadamia 3 nuts

Mixed (50% peanuts) 6 nuts

Peanuts 10 nuts

Pecans 4 halves

Pistachios 16 nuts

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Choose Your Foods: Food Lists for Diabetes—Page 16
Oil: canola, olive, peanut 1 teaspoon

Olives

Black (ripe) 8

Green, stuffed 10 large

Spread, plant stanol ester-type

Light 1 tablespoon

Regular 2 tsp

Unsaturated Fats—Polyunsaturated Fats

Food Serving Size
Margarine

Lower-fat spread (30 to 50% vegetable oil, trans fat-free) 1 tablespoon

Stick, tub (trans fat-free), or squeeze (trans fat-free) 1 teaspoon

Mayonnaise

Reduced fat 1 tablespoon

Regular 1 teaspoon

Mayonnaise-style salad dressing

Reduced fat 1 tablespoon

Regular 2 teaspoons

Nuts

Pignolia (pine nuts) 1 tablespoon

Walnuts, English 4 halves

Oil: corn, cottonseed, flaxseed, grapeseed, safflower, soybean, sunflower 1 teaspoon

Salad dressing

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Choose Your Foods: Food Lists for Diabetes—Page 17
 Reduced fat (Note: May contain carbohydrate) 2 tablespoon

Regular 1 tablespoon

Seeds

Flaxseed, ground 1½ tablespoon

Pumpkin, sesame, sunflower 1 tablespoon

Tahini or sesame paste 2 tsp

Saturated Fats
Food Serving Size
Bacon, cooked, regular or turkey 1 slice
Butter
Reduced-fat 1 tablespoon
Stick 1 teaspoon
Whipped 2 teaspoons
Butter blends made with oil
Reduced-fat or light 1 tablespoon
Regular 1½ teaspoons
Chitterlings, boiled 2 tablespoons (½ ounce)
Coconut, sweetened, shredded 2 tablespoons
Coconut milk, canned, thick
Light ⅓ cup
Regular 1½ tablespoons
Coconut milk beverage (thin), unsweetened 1 cup
Cream
Half-and-half 2 tablespoons
Heavy 1 tablespoon
Light 1½ tablespoons
Whipped 2 tablespoons
Cream cheese

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Choose Your Foods: Food Lists for Diabetes—Page 18
 Reduced-fat 1½ tablespoons (¾ ounce)
Regular 1 tablespoon (½ ounce)
Lard 1 teaspoon
Oil: coconut, palm, palm kernel 1 teaspoon
Salt pork ¼ ounce
Shortening, solid 1 teaspoon
Sour cream
Reduced-fat or light 3 tablespoons
Regular 2 tablespoons

Free Foods
Low-Carbohydrate Foods

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Choose Your Foods: Food Lists for Diabetes—Page 19
Food Serving Size
Candy, hard (regular or sugar-free) 1 piece

Fruits

Cranberries or rhubarb, sweetened with sugar ½ cup

substitute

Gelatin dessert, sugar-free

Gum, sugar-free 1 piece

Jam or jelly, light or no-sugar-added 2 teaspoons

Salad greens (such as arugula, chicory, endive,

escarole, leaf or iceberg lettuce, purslane, romaine,
radicchio, spinach, watercress)

Sugar substitutes (artificial sweeteners)

Syrup, sugar-free 2 tablespoons

Vegetables: any raw, nonstarchy vegetables (such ½ cup

as broccoli, cabbage, carrots, cucumber, tomato)

Vegetables: any cooked, nonstarchy vegetables ¼ cup

(such as carrots, cauliflower, green beans)

Reduced or Fat-Free Foods

Food Serving Size

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Choose Your Foods: Food Lists for Diabetes—Page 20
Cream cheese, fat-free 1 tablespoon (½ ounce)

Coffee creamers, nondairy

Liquid, flavored 1½ teaspoons

Liquid, sugar-free, flavored 4 teaspoons

Powdered, flavored 1 teaspoon

Powdered, sugar-free, flavored 2 teaspoons

Margarine spread

Fat-free 1 tablespoon

Reduced-fat 1 tsp

Mayonnaise

Fat-free 1 tablespoon

Reduced-fat 1 tsp

Mayonnaise-style salad dressing

Fat-free 1 tablespoon

Reduced-fat 2 tsp

Salad dressing

Fat-free 1 tablespoon

Fat-free, Italian 2 tablespoon

Sour cream, fat-free or reduced-fat 1 tablespoon

Whipped topping

Light or fat-free 2 tablespoon

Regular 1 tablespoon

Condiments
Food Serving Size

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Choose Your Foods: Food Lists for Diabetes—Page 21
Barbecue sauce 2 tsp

Catsup (ketchup) 1 tablespoon

Chili sauce, sweet, tomato type 2 teaspoons

Horseradish

Hot pepper sauce

Lemon juice

Miso 1½ teaspoons

Mustard

Honey 1 tablespoon

Brown, dijon, horseradish-flavored,

wasabi-flavored, or yellow

Parmesan cheese, grated 1 tablespoon

Pickle relish (dill or sweet) 1 tablespoon

Pickles

Dill 1½ medium pickles

Sweet, bread and butter 2 slices

Sweet, gherkin ¾ ounce

Pimento

Salsa ¼ cup

Soy sauce, light or regular 1 tablespoon

Sweet-and-sour sauce 2 teaspoons

Taco sauce 1 tablespoon

Vinegar

Worcestershire sauce

Yogurt, any type 2 tablespoons

Drinks/Mixes

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 • Bouillon, broth, consommé
• Bouillon or broth, low-sodium
• Carbonated or mineral water
• Club soda
• Cocoa powder, unsweetened (1 tablespoon)
• Coffee, unsweetened or with sugar substitute
• Diet soft drinks, sugar-free
• Drink mixes (powder or liquid drops), sugar-free
• Tea, unsweetened or with sugar substitute
• Tonic water, sugar free
• Water
• Water, flavored, sugar-free

Seasonings

• Flavoring extracts (for example, vanilla, almond, peppermint)

• Garlic, fresh or powder
• Herbs, fresh or dried
• Kelp
• Nonstick cooking spray
• Spices
• Wine, used in cooking

Combination Foods

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One carbohydrate choice has 15 grams of carbohydrate and about 70 calories.

Entrees
Food Serving Size Choices per Serving
Casserole-type entrees (tuna noodle, lasagna, 1 cup (8 ounces) 2 carbohydrates + 2 medium-
spaghetti with meatballs, chili with beans, fat proteins
macaroni and cheese)
Stews (beef/other meats and vegetables) 1 cup (8 ounces) 1 carbohydrate + 1 medium-
fat protein + 0 to 3 fats

Frozen Meals/Entrees
Food Serving Size Choices per Serving
Burrito (beef and bean) 1 burrito (5 ounces) 3 carbohydrates + 1 lean
protein + 2 fats

Dinner-type healthy meal (includes dessert and about 9–12 ounces 2 to 3 carbohydrates + 1 to 2
usually is usually less than 400 calories) lean proteins + 1 fat
“Healthy”-type entree (usually less than 300 About 7-10 ounces 2 carbohydrates +2 lean
calories) proteins
Pizza
Cheese/vegetarian, thin crust ¼ of a 12-inch 2 carbohydrates + 2 medium-
pizza (4½-5 fat proteins
ounces)
Meat topping, thin crust ¼ of a 12-inch 2 carbohydrates + 2 medium-
pizza (5 ounces) fat proteins + 1½ fats
Cheese/vegetarian or meat topping, rising 1/6 of 12-inch pizza 2½ carbohydrates + 2
crust (4 ounces) medium-fat proteins
Pocket sandwich 1 sandwich 3 carbohydrates + 1 lean
(4½ ounces) protein + 1 to 2 fats
Potpie 1 potpie (7 ounces) 3 carbohydrates +1 medium-
fat protein + 3 fats

Salads (Deli-Style)

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Food Serving Size Choices per Serving
Coleslaw ½ cup 1 carbohydrate + 1½ fats

Macaroni/pasta salad ½ cup 2 carbohydrates + 3 fats

Potato salad ½ cup 1½ to 2 carbohydrates + 1 to 2 fats

Tuna salad or chicken salad ½ cup (3½ ounces) ½ carbohydrate + 2 lean proteins + 1 fat

Soups
Food Serving Size Choices per Serving
Bean, lentil, or split pea soup 1 cup (8 ounces) 1½ carbohydrates + 1 lean protein

Chowder (made with milk) 1 cup (8 ounces) 1 carbohydrate + 1 lean protein + 1½ fats

Cream soup (made with water) 1 cup (8 ounces) 1 carbohydrate + 1 fat

Miso soup 1 cup (8 ounces) ½ carbohydrate + 1 lean protein

Ramen noodle soup 1 cup (8 ounces) 2 carbohydrates + 2 fats

Rice soup/porridge (congee) 1 cup (8 ounces) 1 carbohydrate

Tomato soup (made with water), 1 cup (8 ounces) 1 carbohydrate

borscht

Vegetable beef, chicken noodle, 1 cup (8 ounces) 1 carbohydrate + 1 lean protein

or other broth-type soup
(including “healthy”-type soups,
such as those lower in sodium
and/or fat)

Fast Foods

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One carbohydrate choice has 15 grams of carbohydrate and about 70 calories.

Main Dishes/Entrees
Food Serving Size Choices per Serving
Chicken

Breast, breaded and fried* 1 (about 7 ounces) 1 carbohydrate + 6 medium-fat

proteins
Breast, meat only** 1 4 lean proteins

Drumstick, breaded and fried* 1 (about 2½ ounces) ½ carbohydrate + 2 medium-fat

proteins
Drumstick, meat only** 1 1 lean protein + ½ fat
Nuggets or tenders 6 (about 3½ ounces) 1 carbohydrate + 2 medium- fat
proteins + 1 fat
Thigh, breaded and fried* 1 (about 5 ounces) 1 carbohydrate + 3 medium- fat
proteins + 2 fats
Thigh, meat only** 1 2 lean proteins + ½ fat
Wing, breaded and fried* 1 wing (about 2 ½ carbohydrate + 2 medium-fat
ounces) proteins
Wing, meat only** 1 wing 1 lean protein
Main dish salad (grilled 1 salad (about 11½ 1 carbohydrate + 4 lean proteins
chicken-type, no dressing or ounces)
croutons)
Pizza
Cheese, pepperoni, or sausage, ⅛ of a 14-inch pizza 2½ carbohydrates + 1 high-fat
regular or thick crust (about 4 ounces) protein + 1 fat
Cheese, pepperoni, or sausage, thin ⅛of a 14-inch pizza 1½ carbohydrates + 1 high-fat
crust (about 2 ¾ ounces) protein + 1 fats
Cheese, meat, and vegetable, ⅛of a 14-inch pizza 2½ carbohydrates + 2 high-fat
regular crust (about 5 ounces) proteins

*Definition and weight refer to food with bone, skin, and breading.
**Definition refers to above food without bone, skin, and breading.

Asian

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Food Serving Size Choices per Serving
Beef/chicken/shrimp with vegetables 1 cup (about 6 1 carbohydrate + 2 lean proteins + 1 fat
in sauce ounces)

Eggroll, meat 1 eggroll (about 3 1½ carbohydrates + 1 lean protein + 1½

ounces) fats

Fried rice, meatless 1 cup 2½ carbohydrates + 2 fats

Fortune cookie 1 cookie ½ carbohydrate

Hot-and-sour soup 1 cup ½ carbohydrate + ½ fat

Meat and sweet sauce 1 cup (about 6 3½ carbohydrates + 3 medium- fat

ounces) proteins + 3 fats

Noodles and vegetables in sauce 1 cup 2 carbohydrates + 2 fat

(chow mein, lo mein)

Mexican
Food Serving Size Choices per Serving
Burrito with beans and cheese 1 small burrito (about 3½ carbohydrates + 1 medium-fat
6 ounces) protein + 1 fat

Nachos with cheese 1 small order (about 8 2½ carbohydrates + 1 high-fat protein +

nachos) 2 fats

Quesadilla, cheese only 1 small order (about 5 2½ carbohydrates + 3 high-fat proteins

ounces)

Taco, crisp, with meat and cheese 1 small taco(about 3 1 carbohydrate + 1 medium-fat protein
ounces) + ½ fat

Taco salad with chicken and tortilla 1 salad (1 lb, including 3½ carbohydrates + 4 medium-fat
bowl tortilla bowl) proteins + 3 fats

Tostada with beans and cheese 1 small tostada (about 2 carbohydrates + 1 high-fat protein
5 ounces)

Sandwiches

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Food Serving Size Choices per Serving
Breakfast sandwiches
Breakfast burrito with sausage, egg, 1 burrito (about 4 1½ carbohydrates + 2 high-fat
cheese ounces) proteins
Egg, cheese, meat on an English muffin 1 sandwich 2 carbohydrates + 3 medium-
fat proteins + ½ fat
Egg, cheese, meat on a biscuit 1 sandwich 2 carbohydrates + 3 medium-
fat proteins + 2 fats
Sausage biscuit sandwich 1 sandwich 2 carbohydrates + 1 high-fat
proteins + 4 fats
Chicken sandwiches
Grilled with bun, lettuce, tomatoes, 1 sandwich (about 7 3 carbohydrates + 4 lean
spread ½ ounces) proteins
Crispy, with bun, lettuce, tomatoes, 1 sandwich (about 6 3 carbohydrates + 2 lean
spread ounces) proteins + 3 ½ fats
Fish sandwich with tartar sauce and 1 sandwich (5 2½ carbohydrates + 2
cheese ounces) medium-fat proteins + 1 ½ fats
Hamburger
Regular with bun and condiments 1 burger (about 3 ½ 2 carbohydrates + 1 medium-
(catsup, mustard, onion, pickle) ounces) fat protein + 1 fat
4 ounces meat with cheese, bun,and 1 burger (about 8 ½ 3 carbohydrates + 4 medium-
condiments (catsup, mustard, onion, ounces) fat protein + 2½ fats
pickle)
Hot dog with bun, plain 1 hot dog (about 3 1½ carbohydrate + 1 high-fat
½ ounces) protein + 2 fats
Submarine sandwich (no cheese or sauce)
Less than 6 grams fat 1 6-inch sub 3 carbohydrates + 2 lean
proteins
Regular 1 6-inch sub 3 carbohydrates + 2 lean
proteins + 1 fat
Wrap, grilled chicken, vegetables, cheese, and 1 small wrap (about 2 carbohydrates + 2 lean
spread 4 to 5 ounces) proteins + 1½ fats

Sides/Appetizers

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Food Serving Size Choices per Serving
French fries 1 small order (about 3½ ounces) 2½ carbohydrates + 2 fats

1 medium order (about 5 ounces) 3½ carbohydrates + 3 fats

1 large order (about 6 ounces) 4½ carbohydrates + 4 fats

Hash browns 1 cup/medium order (about 5 3 carbohydrates + 6 fats

ounces)
Onion rings 1 serving (8 to 9 rings, about 3½ carbohydrates + 4 fats
4 ounces)

Salad, side (no dressing, 1 small salad 1 nonstarchy vegetable

croutons or cheese)

Beverages and Desserts

Food Serving Size Choices per Serving

Coffee, latte (fat-free milk) 1 small order (about 12 ounces) 1 fat-free milk

Coffee, mocha (fat-free milk, 1 small order (about 12 ounces) 1 fat-free milk + 1 carbohydrate
no whipped cream)

Milkshake, any flavor 1 small shake (about 12 ounces) 5½ carbohydrates + 3 fats

1 medium shake (about16 ounces) 7 carbohydrates + 4 fats
1 large shake (about 22 ounces) 10 carbohydrates + 5 fats

Soft-serve ice cream cone 1 small 2 carbohydrates + ½ fat

Note: See the Starch list for plain rice; see the Starch list and Sweets, Desserts, and Other
Carbohydrates list for bagels and muffins; see the Starch list or Protein list for refried and other beans;
see the Sweets, Desserts, and Other Carbohydrates list for frozen desserts such as ice cream or frozen
yogurt.

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Alcohol
One alcohol equivalent or choice (½ ounce absolute alcohol) has about 100 calories. One carbohydrate
choice has 15 grams of carbohydrate and about 70 calories.

Alcoholic Beverage Serving Size Choices per Serving

Beer

Light (less than 4.5% ABV) 12 fluid ounces 1 alcohol equivalent + ½ carbohydrate

Regular (about 5% ABV) 12 fluid ounces 1 alcohol equivalent + 1 carbohydrate

Dark (more than 5.7% ABV) 12 fluid ounces 1 alcohol equivalent + 1 to 1½

carbohydrates

Distilled spirits (80 or 86 proof): vodka, 1½ fluid ounces 1 alcohol equivalent

rum, gin, whiskey, tequila

Liqueur, coffee (53 proof) 1 fluid ounce ½alcohol equivalent + 1 carbohydrate

Sake 1 fluid ounce ½alcohol equivalent

Wine

Champagne 5 fluid ounces 1 alcohol equivalent

Dessert (sherry) 3½ fluid ounces 1 alcohol equivalent + 1 carbohydrate

Dry, red or white (10% ABV) 5 fluid ounces 1 alcohol equivalent

Note: The abbreviation “% ABV” refers to the percentage of alcohol by volume.

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