Longer Lists of foods to be used with the
BEYOND THE BASICS: MEAL PLANNING FOR HEALTHY EATING, DIABETES
PREVENTION AND MANAGEMENT
July 25, 2005
The Canadian Diabetes Association’s new meal planning guide
In recent years, new research and new medications have changed both diabetes
management and diabetes education. The Association’s new meal planning guide,
Beyond the Basics: Meal Planning for Diabetes Prevention and Management, is based
on the Association’s Clinical Practice Guidelines and current scientific evidence.
A colourful poster is the first item produced. In spring, 2006, there will be a larger
resource manual containing more information for people with diabetes.
In the meantime, the following detailed food lists, containing information from the USDA,
2004 (Release 17) and the Canadian Nutrient File, 2005, will help to provide more
variety in meal planning. However, for packaged food, the Nutrition Facts table on the
label is the most accurate source of information.
Please remember that Beyond the Basics uses household measures to identify portion
sizes and thus carbohydrate content in individual servings is approximate. Those
patients requiring more accurate information should be taught to read labels, and use
reference books. A list of some reference books is available at
http://www.diabetes.ca/Section_Professionals/ng_carbcounting_resources.asp.
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
1/23
FOOD GROUP: GRAINS & STARCHES
The Starch group has been renamed Grains & Starches to better reflect the foods within
this group. Whenever possible, it is advisable to choose whole grains. In general, foods
in the "Choose less often" category are low in fibre and have a high Glycemic Index (a
scale which ranks carbohydrate-rich foods by how much they raise blood glucose levels
compared to a standard food). For more information on the Glycemic Index, please go
to http://www.diabetes.ca/Section_Professionals/ng_glycemic.asp.
CHOOSE MORE OFTEN:
Food Item
Serving Size
Available
CHO (g)
PROTEIN
(g)
FAT
(g)
1.5 x 2.5 in
17.0
3.0
3.0
1 slice (30 g)
13.2
2.6
1.2
1 slice (28 g)
1 slice (32 g)
1 slice (32 g)
11.0
13.6
13.2
2.7
2.7
2.8
1.2
1.1
1.0
1 piece (44 g)
½ (28 g)
18.5
11.1
3.1
2.9
4.5
0.7
½ (6 inch/15 cm)
16
2.8
0.4
½ (10 in/25 cm)
13.3
0.8
2.2
½ cup (125 mL)
½ cup (125 mL)
¾ cup (175 mL)
14.8
17.3
19.8
4.0
4.0
2.7
1.0
1.0
0.6
2 Tbsp (30 mL)
15.7
2.3
0.3
¾ cup (175 mL)
1/3 cup (75 mL)
¾ cup (175 mL)
1/3 cup (75 mL)
2 Tbsp (30 mL)
½ cup (125 mL)
14.6
15.9
16.0
15.4
15.0
14.3
5.3
5.4
4.6
4.3
3.0
2.9
1.4
2.2
1.8
1.7
0.9
0.8
BREADS
Bannock, whole
grain baked
Bread, cracked
wheat
Bread, whole wheat
Bread, rye
Bread,
pumpernickel
Chapati, roti, prata
English muffin,
whole grain
Pita bread, whole
wheat
Tortilla, whole
wheat flour
CEREALS
All-Bran®
All-Bran Buds®
Cream of wheat,
cooked
Cream of wheat,
dry
Oatbran, cooked
Oatbran, dry
Oatmeal, cooked
Oatmeal, dry
Red River, dry
Red River, cooked
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
2/23
Shredded wheat
Wheat germ
1 biscuit
1/3 cup (75 mL)
16.4
12.9
2.4
11.0
0.3
1.9
CRACKERS
Serving Size
Available
CHO (g)
17.4
PROTEIN
(g)
4.4
FAT
(g)
1.1
14.7
14.9
3.5
2.0
0.6
0.3
½ cup (125 mL)
19.5
1.8
0.3
2 Tbsp (30 mL)
½ cup (125 mL)
2 Tbsp (30 mL)
½ cup (125 mL)
3 Tbsp (45 mL)
1/3 cup (75 mL)
½ ear (73 g)
½ cup (125 mL)
3 Tbsp (45 mL)
½ cup (125 mL)
2 Tbsp (30 mL)
1/3 cup (75 mL)
2 Tbsp (30 mL)
1/3 cup (75 mL)
15.5
14.5
13.3
12.8
13.4
14.3
15.9
13.6
16.1
17.1
15.6
12.9
16.1
13.3
2.5
2.8
2.4
2.8
2.9
1.5
2.6
2.1
2.0
2.9
2.8
2.0
2.8
1.5
0.3
0.5
0.6
0.2
0.3
0.4
0.1
1.3
0.4
0.1
0.1
0.6
1.1
0.3
2 Tbsp (30 mL)
18.5
1.6
0.1
2 Tbsp (30 mL)
2 Tbsp (30 mL)
16.7
13.3
0.0
2.8
0.0
1.2
Pasta, cooked
½ cup (125 mL)
Pasta, whole wheat, ½ cup (125 mL)
cooked
16.2
13.8
3.0
1.0
0.3
0.4
15.5
7.2
2.9
Melba toast, multi7 pieces
fiber
Ryvita®, dark rye
4 pieces
Wasa®, whole grain 2 pieces
GRAINS
Barley, pearled,
cooked
Barley, pearled, dry
Buckwheat, cooked
Buckwheat, dry
Bulghur, cooked
Bulghur, dry
Creamed corn
Corn, cob
Corn, kernel
Cornmeal, dry
Couscous, cooked
Couscous, dry
Millet, cooked
Millet, raw
Rice, brown and
white, long grain
cooked
Rice, brown and
white, long grain dry
Tapioca, pearl dry
Quinoa, dry
PASTA
SOUPS
French Canadian
Pea soup
¾ cup (175 mL)
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
3/23
Chunky soups
Minestrone
Mushroom barley
Turkey vegetable
Vegetable
1 cup (250 mL)
1½ cup (375 mL)
1½ cup (375 mL)
1½ cup (375 mL)
1½ cup (375 mL)
15.3
15.3
16.5
12.9
17.5
6.7
6.4
2.8
4.6
3.0
2.7
3.8
3.4
4.6
1.1
STARCHY
VEGETABLES
Serving Size
Available
CHO (g)
PROTEIN
(g)
FAT
(g)
Breadfruit, raw
Cassava
Plantain, cooked,
mashed
Potatoes, boiled,
baked
Potatoes, mashed
Sweet potato
Yam
1/3 cup (75 mL)
¼ cup (50 mL)
1/3 cup (75 mL)
16.2
18.1
19.0
0.8
0.7
05
0.3
0.1
0.1
½ med (84 g)
14.6
1.6
0.1
½ cup (125 mL)
1/3 cup (75 mL)
½ cup (125 mL)
16.8
16.4
16.1
2.0
1.3
1.0
0.6
0.1
0.1
2 Tbsp (30 mL)
3 Tbsp (45 mL)
14.5
15.3
0
2.2
0
0.2
THICKENERS
Cornstarch
Flour
CHOOSE LESS OFTEN:
Food Item
BREADS
Bagel
Bannock, fried
Baguette
Bun, Hamburger
or hotdog
Bread crumbs
Bread, white
Bun, Kaiser
Croissant
Croutons
Crumpet
English muffin,
white
Serving Size
Available
CHO (g)
PROTEIN
(g)
FAT (g)
½ (3 inch diam.),
¼ (4½ inch diam.)
29 g
1.5x 2.5 in.
1 slice (25 g)
2 inches long
½
14.3
3.0
0.5
17.0
12.3
3.0
2.0
8.0
1.0
11.2
2.4
0.5
3 Tbsp (45 mL)
1 slice (30 g)
½ (29 g)
1 small (42 g)
¾ cup (175 mL)
1 (47 g)
½
15.8
13.1
14.4
18.1
15.4
11.2
12.3
3.1
2.6
2.8
2.7
2.7
2.4
2.2
1.3
1.1
1.2
8.8
1.5
0.5
0.5
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
4/23
Pancake
Tea biscuit
Tortilla, white flour
Waffle
1 medium
(4 inch/10 cm)
½ (6 inch/15 cm)
1/12th (12 inch)
(90 g)
1 small
1 slice
1/12th (75 g)
2 (5 inch diameter)
(17 g)
1/12th recipe (60 g)
1 (6 in/15 cm)
1 medium (39 g)
CEREALS
Serving Size
Bran Flakes
Cheerios
Corn Flakes
Granola
½ cup (125 mL)
2/3 cup (150 mL)
½ cup (125 mL)
¼ cup (50 mL)
Available
CHO (g)
12.6
13.0
11.6
15.0
Grape-Nuts®
Mueslix
Rice Krispies
Puffed Rice
Puffed Wheat
3 Tbsp (45 mL)
1/3 cup (75 mL)
2/3 cup (150 mL)
1 cup (250 mL)
1½ cups (375 mL)
14.4
18.1
16.8
12.4
13.5
2.2
2.5
1.4
0.9
2.6
0.4
1.5
0.2
0.1
0.2
CRACKERS
Crackers, soda
Matzoh
Melba toast, plain
Triscuit®
Rusks
7
½ (15 g)
4 rectangles
5 pieces
2
14.4
11.3
14.0
16.3
12.0
1.9
1.4
2.4
2.5
2.2
2.5
0.2
0.6
3.8
1.0
2 cups (500 mL)
2 cups (500 mL)
1 cup (250 mL)
17.3
12.9
16.1
8.0
7.1
2.1
4.9
3.8
1.9
2/3 cup (150 mL)
15.8
2.4
9.0
½ cup (125 mL)
1/3 cup (75 mL)
18.9
14.0
3.8
0.5
1.2
0.1
Pita bread, white
Pizza crust
Plain roll
Raisin bread
Scone
Taco Shell
SOUPS
Chicken noodle
Chicken and rice
Tomato (water
added)
PASTA
Chow Mein
noodles
Egg noodles
Rice noodles
13.5
2.0
1.0
16
15.8
2.8
1.0
0.4
0.8
13.3
12.5
20.2
14.8
2.4
2.1
3.0
1.8
2.0
1.1
6.0
6.0
18.3
13.0
14.2
3.0
1.5
2.1
8.8
2.3
3.0
PROTEIN
(g)
1.9
2.2
1.0
2.7
FAT (g)
0.4
1.2
0.1
4.8
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
5/23
STARCHY
VEGETABLES
French fries
10 strips
14.0
1.6
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
3.8
6/23
FOOD GROUP: FRUITS
Fresh, frozen, canned and dried fruit are healthy choices. When choosing
canned fruit look for packed in juice or light syrup rather than heavy syrup. Read
labels on canned fruit to help you decide on portion size close to15 grams
carbohydrate. Choose fruit instead of fruit juice because it contains fibre, takes
longer to digest and raises blood glucose more slowly.
CHOOSE MORE OFTEN:
Food Item
Serving Size
Apple
1 small or
1 medium
½ cup (125 mL)
2 Tbsp (30 mL)
4
see Fats
1 small or
½ medium
Applesauce, unsw.
Apple Butter
Apricot
Avocado
Banana
Berries:
blackberry
cranberry
raspberry
strawberry
gooseberry
Berries: all others
(elderberry,
mulberry, blueberry,
currants, partridge
berry, cloudberry,
bakeapple,
Saskatoon berry )
Breadfruit
Cherries
Canned fruit (not
heavy syrup):
cherries
Apricots
fruit cocktail
peaches
pears
2 cups (500 mL)
1 cup (250 mL)
¼ cup (50 mL)
15
1 cup (250 mL)
pitted
1.5 cups (375 mL)
with pits
½ cup (125 mL)
Available
CHO (g)
12.6
16.4
12.3
14
12.8
-------20
14
16.1
14.4
13.4
16.2
17.6
10.6 to16.5
15
14.1
15.2
Protein (g)
Fat (g)
0.3
0.2
Trace
Trace
0.5
-----1.2
Trace
Trace
0.1
---0.3
2 av
0.7 av
1 av
0.2 av
0.7
1.2
0.2
0.2
1.1 av
Trace av
16.2
15.4
13.1
12.9
12.8
14
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
7/23
pineapple
Canned fruit:
mandarin oranges
--juice packed
--light syrup)
Dates
Figs
Durian
Feijoa
Grapefruit, all
colours
Grapes, slip skin
concord
Grapes, red/green
Guava
Jackfruit
Kiwi
Kumquat
Longan
Loquat
Lemon; Lime
Mango
Mangosteen
Melon: cantaloupe,
casaba, crenshaw,
honeydew, Persian
melons &
watermelon
Orange
Other citrus:
Clementine,
tangerine, tangelo
Papaya
Peach
Nectarine
15
1.4 av
0.1 av
0.8
0.8
0.9
1.9
0.3
0.8
3.4
1.1
12.6
15.3
1.2 av
0.2 av
1 cup (250 mL)
15
0.6
0.3
15,
½ cup (125 mL)
2 fruit
½ cup (125 mL)
2 medium
8 fruit
6-8 fruit (100g)
7 large
1 cup (250 mL)
13.8
(0.9/grape)
12
19.5
18.2
14.1
14
15.6
14.4
0.6
0.3
1.5
1.3
1.7
2.9
1.3
0.6
4.5
1.1
0.3
0.8
1.3
Trace
0.3
2.1
4 medium
½ medium or ½ cup
(125 mL)
½ fruit
½ cup (125 mL)
1 cup (250 mL)
15.2
15.7
2.6
0.5
0.7
0.3
18.2
16.7
10 to 20
0.5
Trace
1 av
0.2 av
1 medium
2 medium
12.2
14 to 18
1.2
2 av
0.2
0 av
1 cup (250 mL)
cubed (150g)
1 large
12.2
0.9
0.2
12.5
14.6
1.5
tr
¾ cup (175 mL)
2 medium
60 mL
3 fruit
1/2 cup puree (125
mL)
1 small,
1 cup (250 mL)
16.5
19.5
12.4
16.2
15
15.9
13.7
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
8/23
Pear
Pear, Asian
Persimmon
(Kaki;Sharon fruit)
Pineapple-fresh
Plantain
Plum
Pummelo
(shaddock)
Quince
Soursop
Star fruit
(Carambola)
Rambutan, canned
Rhubarb - fresh
Ugli fruit
1 medium
2 small @122g ea
1 medium
20.7
17.2
15
0.5
1
0
0.5
0.5
0
2 slices,
¾ cup (175 mL)
See Grains &
Starches
2 medium
1 cup (250 mL)
12.8
0.8
0.8
--------
------
-----
17
16.4
1
1.4
1
Trace
13.4
15
15
0.4
1.1
1.6
Trace
0.3
1
16.2
-------15
0.5
-----1.5
0.2
----0.8
100 g
½ cup (125 mL)
3 medium or 3 cups
sliced (750 mL)
9 fruit
See Extras
1.5 medium
CHOOSE LESS OFTEN:
Food Item
JUICE,
unsweetened
Grape, prune
Apple
Orange
Grapefruit
Cranberry
Pineapple
Papaya
Citrus blends
Lemon
Lime
Tomato
Tomato and Clam
juice
Vegetable cocktail
Serving Size
Available
CHO (g)
Protein
(g)
Fat (g)
1/3 cup (75 mL)
12.5
14.4
13.4
11
15
17
18.4
12.6
15.1
15.9
9.0
0.4 av
0.4 av
Trace av
Trace av
0.8
Trace
2.0
Trace
1 cup (250 mL)
9.0
2.0
Trace
4 rings
8 halves
14.8
15.2
0.1
0.8
Trace
Trace
½ cup (125 mL)
¾ cup (175 mL)
1 cup (250 mL)
1 cup (250 mL)
DRIED FRUIT
Apple
Apricot
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
9/23
Banana chips
Cranberries,
sweetened
Raisins
OTHER
Coconut
1oz / 30g
3 Tbsp (45 mL)
15
17
0.7
0.1
10
0.2
2 Tbsp (30 mL)
14.3
0.7
0.1
8.4
13.2
1.3
84.9
124
15 av
15.8
Raw 3 cups (750 mL)
Unsw 2 cups (500 mL) 14.2
Sweetened ½ cup (125 17 to 21
mL)
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
10/23
FOOD GROUP: MILK & ALTERNATIVES
The Milk & Alternatives group contains milk, yogurt and soy choices. For the
purpose of maintaining 15 g carbohydrate content, most portion sizes are 1 cup
(250 mL).
CHOOSE MORE OFTEN:
Food Item
Serving Size
1 cup (250 mL)
Available
CHO (g)
15
PROTEIN
(g)
8
FAT
(g)
3
Milk, buttermilk, fluid,
cultured, low fat
Milk, canned, evaporated
Milk, canned, evaporated, fat
free
Milk, fluid, 3.25%
Milk, fluid, 2%
Milk, fluid 1%
Milk, fluid, goat
Milk, fluid, skim
Milk, fluid, sheep
Milk, fluid, lactose reduced,
2%
Milk, powdered, skim
Soy milk, fluid
Soy milk, fluid
Chocolate/Strawberry
Soy milk, Fibre fortified
Soy yogurt, vanilla
Yogurt, flavored, skim,
artificial sweetener
Yogurt, plain, low fat
Yogurt, plain, whole milk
Yogurt, drinkable
Yogurt Mousse, regular
Yogurt Mousse, low fat
½ cup (125 mL)
½ cup (125 mL)
15
15
8
8
9
0.4
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
15
15
15
15
15
15
15
8
8
8
8
8
15
8
8
5
2.7
10
0.5
17
5
4 Tbsp (50 mL)
1 cup (250 mL)
½ cup (125 mL)
15.6
15
13.5
10.9
9
9
0.2
5
2.5
1 cup (250 mL)
1/3 cup (75 mL)
1 cup (250 mL)
13
15.3
15
7
5
8
4
2
0.2
¾ cup (175 mL)
¾ cup (175 mL)
200 mL
¼ cup (50 mL)
1/3 cup (75 mL)
15
15
15
15
15
4
8
5
3
5
1.6
3
3
5
0
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
11/23
FOOD GROUP: OTHER CHOICES
This food group covers a wide variety of snacks and sweet foods. Most of these
foods should be used occasionally and in moderation.
CHOOSE MORE OFTEN:
Food Item
Serving Size
Available
CHO (g)
11.9
Milk Pudding, skim, no ½ cup (125 mL)
sugar added
Popcorn, air
3 cups (750 mL) 17.9
popped/low fat
PROTEIN
(g)
4.2
FAT
(g)
0.2
2.3
1
CHOOSE LESS OFTEN:
Food Item
Serving Size
Available
CHO (g)
PROTEIN
(g)
FAT
(g)
2 in/5 cm
square
2 in/5 cm
square
4
2
12.0
1.5
7.0
16.6
1.5
3.1
14.2
17.7
1.5
1.0
2.9
7.2
2
14.1
1
4.2
3
1
1 small (28 g)
16.1
12.4
11.7
1.2
1.1
2.0
2.1
3.3
3.2
BEVERAGES
Soft drink, regular
Tonic water
½ cup (125 mL)
¾ cup (175 mL)
13.3
16.1
0
0
0
0
CANDIES
Candies, hard
Candies, Life Savers®
Candies, licorice
Candies, jellybeans
5 small
6
2 pieces
5 large
14.7
15.0
15.2
13.1
0
0
0.5
0
0
0
0.4
0
BAKED GOODS
Brownie, unfrosted
Cake, unfrosted
Cookies, arrowroots
Cookies, chocolate
chip
Cookies, cream type
filling
Cookies, gingersnaps
Cookies, oatmeal
Plain muffin,
commercial
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
12/23
FROZEN DESSERTS
Frozen yogurt, non fat
Ice Cream
Ice Cream bar
1 cup (250 mL)
½ cup (125 mL)
1 bar (50 g)
17.7
17.0
12.3
4.4
2.5
2.1
0.8
7.9
12.1
Popsicle
Sherbet
1 bar (55 g)
½ cup (250 mL)
15.6
13.5
0.9
0.5
0
1.0
SUGARS AND
SAUCES
Cranberry sauce,
sweetened
Jam, jelly, marmalade
Sugar, syrup, honey,
molasses, chocolate
syrup
Serving Size
2 Tbsp (30 mL)
Available
CHO (g)
13.4
PROTEIN
(g)
0
FAT
(g)
0
1 Tbsp (15 mL)
1 Tbsp (15 mL)
12.9
14.0
0
0
0
0
1/2 bar (42 g),
1.5 oz
1 roll (21 g)
1 bar (28 g)
13.3
2.5
8.1
17.7
18.3
0.2
2.9
1.5
5.6
½ cup (125 mL)
10 chips
7 large/30 sticks
6 chips
18.1
17.2
16.6
15.4
1.6
1.5
1.9
2.0
0
1.1
0.7
0.6
MISCELLANEOUS
Chocolate bar
Fruit roll, chewy
Granola bar, oatmeal
type
Jell-O, regular
Potato chips, baked
Pretzels, low fat
Tortilla chips, baked
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
13/23
FOOD GROUP: VEGETABLES
Most vegetables are low in carbohydrate and are a good source of vitamins,
minerals and fibre. Only those marked with an asterisk (*) contain enough
carbohydrate to be counted as a serving (15g of carbohydrate) when the portion
size eaten is more than ½ cup (125 mL).
CHOOSE MORE OFTEN:
Food Item
Serving Size
Artichoke
*Artichoke,
Jerusalem
Asparagus
Beans, yellow or
green
* Beets
Bean sprouts
Broccoli
Brussel sprouts
Cabbage
Chinese cabbage
Carrots
Cauliflower
Celery
*Coleslaw,
homemade
Collards, Kale,
Kohlrabi
Cucumber
Dandelion greens
Eggplant
Endive
Hearts of palm
Leeks
Lettuce
Mixed vegetable,
canned/frozen peas
and carrots
Mushrooms
* Shitake, raw
Shitake, dried
Okra
Onions
1 cup (250 mL)
1 cup (250 mL)
Available
CHO (g)
10
24
PROTEIN
(g)
6
3
FAT (g)
Trace
Trace
4 spears
1 cup (250 mL)
1
6
1
6
Trace
Trace
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
11
4
6
7
4
1
8
2
2
13
2
3
4
4
2
3
1
2
1
2
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
3
1 cup (250 mL)
6
3
Trace
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 piece
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
3
4
6
Trace
1
7
1
11
1
1
1
1
1
1
1
5
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
1 cup (250 mL)
1 cup (250 mL)
1 mushroom
1 cup (250 mL)
1 cup (250 mL)
5
18
2
3
8
3
2
Trace
3
1
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
14/23
Trace
Trace
Trace
Trace
Trace
* Parsnips
* Peas
Peppers
Pumpkin
Radish
Sauerkraut, canned
* Rutabaga
Spinach
* Squash
Tomatoes, fresh
Tomatoes, canned,
regular
*Tomatoes, canned,
stewed
Tomato juice
Tomato and clam
juice
Turnip
Vegetable cocktail
*Water chestnuts
Zucchini
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 radish
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
1 cup (250 mL)
21
14
5
9
Trace
4
12
2
12
6
7
2
8
1
2
Trace
2
2
5
2
2
2
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
Trace
1 cup (250 mL)
13
2
Trace
See Fruits,
Juice
See Fruits,
Juice
1 cup (250 mL)
See Fruits,
Juice
1 cup (250 mL)
1 cup (250 mL)
---
---
---
---
---
---
5
---
1
---
Trace
---
14
8
1
2
Trace
Trace
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
15/23
FOOD GROUP: MEAT & ALTERNATIVES
Choose lean meats, poultry without the skin, lower fat cheese and fish more
often. This helps to reduce the total amount of fat you eat. “Choose more often”
foods are low in saturated fat and may contain healthier sources of fat such as
monounsaturated and polyunsaturated fats. Legumes (beans and lentils) are low
in fat and high in fibre, but they also contain 15 g carbohydrate in a 1/2 cup (125
mL) serving.
CHOOSE MORE OFTEN:
Food Item
CHEESE
Skim milk Cheese < 7%
MF
Light Cheese <17% MF
(cheddar, colby,
mozzarella, swiss)
Cottage Cheese 1-2% MF
Light Feta Cheese < 17%
MF
Parmesan, grated
Light Ricotta Cheese
<17%MF
EGGS
Whole egg
Egg substitute, liquid
FISH
Canned, water/oil pack,
drained
Tuna, salmon, shellfish
Cod tongues, cheeks
Fillet or steak, fresh or
frozen:
Bass, boston blue, catfish,
cod, flounder, grouper,
haddock, halibut,
mackerel, monk, mullet,
orange roughy, perch,
pickerel, pike, pollock,
Serving Size
1x1x2in
(2.5x2.5x5cm)
Available Protein Fat (g)
(g)
CHO (g)
30 g
7
0-3
30 g
7
0-5
¼ cup (50 mL)
1/3 cup (75 mL)
55 g
50 g
7
7
1
0-5
2 Tbsp (30 mL)
¼ cup (50 mL)
20 g
60 g
7
7
5
0-5
1 med-large
1.5 fl oz (45 mL)
50 g
50 g
6
6
5
2
¼ cup (50 mL)
1/3 6.5 oz tin
30 g
7
1-5
1/3 cup (75 mL)
Variable fillet size
1/8-1/4
50 g
30 g
7
7
0-3
0-2
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
16/23
salmon, shad, shark,
snapper, sole, swordfish,
tilapia, trout, tuna,
whitefish
Eel
Pickled herring
Sardines, smelts
Squid, octopus
1 slice
3 pieces
1-2 fish
1/3 cup (75 mL)
¼ cup (50 mL)
LEGUMES
Black beans, chickpeas,
kidney beans, lentils, navy
½ cup (125 mL)
beans, split peas
- Re-constituted
- Dry
2 Tbsp (30 mL)
Hummus
1/3 cup (75 mL)
MEAT AND POULTRY
Beef, chicken, emu,
game, goat, goose, ham,
lamb, pheasant, pork,
turkey, veal (sliced, steaklean, boneless-chop),
quail
Back, peameal bacon
Minced or ground,
lean or extra lean
Prepared meats, low fat –
processed luncheon
meats or fresh deli meats
– beef, chicken, ham,
turkey, pastrami
ORGAN MEATS
Heart, liver, kidney – beef,
veal, lamb, chicken,
turkey
Tongue - veal
Tripe - beef
PEANUT BUTTER
(natural is better choice)
30 g
50 g
40 g
7
7
7
4
9
4
40 g
7
3
100g 10-15
7
0-2
30 g
90 g
7
7
0-2
9
10-15
7.5
1 slice
30 g
7
1-5
2-3 slices
2 Tbsp (30mL)
30 g
30 g
7
7
2
3-5
1-3 slices
30 g
7
1-5
1 slice
30 g
7
1-3
1 slice
3-5 pieces
30 g
60 g
7
7
3
2
2 Tbsp (30 mL)
30 g
7
15
4-5
SHELLFISH
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
17/23
Clams, mussels, oysters,
scallops, snails
Crab, lobster
Shrimp - Fresh-frozen
SOYBEAN
Bean curd or tofu (firm)
Bean curd or tofu (extra
firm)
Bean curd or tofu (soft or
silken)
Miso
Tempeh
VEGETARIAN MEAT
ALTERNATIVES
Vegetarian patties,
wieners
3 medium
30 g
7
1
¼ cup (50 mL)
4-6 large or
8-10 med
30 g
30 g
7
7
0-1
0-1
1¾ x ¾ in
(4.4 x1.9 cm)
1½ x 1¼ in
(3.8 x3.1 cm)
2.0 x 1¾in
(5 x 4.4 cm)
¼ cup (50mL)
¼ cup (50mL)
85 g
Variable
7
Variable
50 g
Variable
7
Variable
100g Variable
7
Variable
60 g 4
40 g 15
7
7
4
4
1 slice
30g
11
0-2
0-3
CHOOSE LESS OFTEN:
Food Item
Blood pudding
Regular Cheese 17-33%
MF
Brie, Blue, Camembert,
Cheddar, Colby, Goat,
Gouda, Mozzarella, Swiss
Feta 17%-33% MF
Ricotta 17-33% MF
Chicken Wings
Chicken Strips
Corned Beef
Ground beef, med-reg
Meat spreads – liverwurst,
beef, chicken
Pate, liver - goose
Prepared meat, regular fat
Bologna, salami,
pepperoni, wieners etc.
Sausage
Spareribs – beef, pork
Serving Size
1 slice
1x1x2in
(2.5x2.5x5cm)
50 g
30 g
1/3 cup (75 mL)
¼ cup (50mL)
2
2
1 slice
2 Tbsp (30 mL)
¼ cup (50 mL)
50 g
60 g
45 g
45 g
40 g
30 g
55 g
½ cup (125 mL)
1-2 slices
1 wiener
1-2 links
1 rib
Available Protein
(g)
CHO (g)
7
7
Fat (g)
17
5-10
7
7
7
7
7
7
7
5-10
5-10
10-12
10-12
7-8
5-6
10-14
55 g
55 g,
30 g
7
7,
4
12-24
10-15,
6-10
40 g
30 g
7
7
9-16
9
5-7
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
18/23
Sweetbread
Tongue - beef, lamb
1 slice
1 slice
60 g
30 g
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
19/23
7
7
6-7
8
FOOD GROUP: FATS
Choose heart healthy monounsaturated and polyunsaturated fats such as canola
oil, olive oil, and small portions of nuts. Read labels to select foods with less
saturated and trans fat. Note all fats are to be used in moderation because they
are high in calories.
CHOOSE LESS OFTEN:
Food Item
Serving Size
Avocado
Bacon
Butter
Cheese, spreadable
Cheese, spreadable, light
Cream, half & half
Coconut, desiccated,
sweetened, flaked
Coconut milk, canned
Gravy
Lard
Margarine, non hydrogenated,
light
Margarine, non hydrogenated,
regular
Mayonnaise, light
Mayonnaise, regular
NUTS & SEEDS
Almonds, dry roasted
Pecans, dry roasted
Walnuts, black
Peanuts, dry roasted
Soy nuts with canola oil
Pine nuts, dried
Cashews, dry roasted
Brazil nuts, dried
unblanched
Hazelnuts
Macadamia nuts
Pistachios, dry roasted
1/6
1 slice
1 tsp (5 mL)
1 Tbsp (15 mL)
2 Tbsp (30 mL)
1½ oz (45 mL)
3 Tbsp (45 mL)
Available
CHO (g)
~1
0.1
0
3.5
4.0
1.3
6.1
PROTEIN
(g)
0.6
3.0
0
1.0
4.0
0.9
0.5
FAT
(g)
5
3.3
3.8
5.5
4.0
3.5
4.5
2 Tbsp (30 mL)
2 Tbsp (30 mL)
1 tsp (5 mL)
2 tsp (10 mL)
0.8
N/A
0
0.04
0.6
N/A
0
0.04
6.4
5.0
4.3
3.7
1 tsp (5 mL)
0.02
0.02
3.8
1 Tbsp (15 mL)
1 tsp (5 mL)
1.3
2.4
0.1
0.1
5.0
4.9
7 or 1/3 oz
(10 g)
¼ oz (7 g)
1/3 oz (10 g)
1/3 oz (10 g)
13
40 / ¼ oz (7 g)
1.8
2.1
5.0
1.0
0.9
2.0
2.0
1.0
0.7
0.2
2.2
5.0
1.0
5.3
5.5
4.7
4.0
4.9
¼ oz (7 g)
1 Tbsp (15 mL)
1.0
0.6
0.1
1.4
5.3
6.1
7 or 1/3 oz
(10 g)
3
1/3 oz (10 g)
1.4
0.1
5.7
0
2.9
0
2.2
5.4
4.8
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
20/23
Pumpkin / Squash
seeds, roasted
Sunflower seeds, dry
roasted
Sesame seeds, whole
dry roasted
Oils
Olives, black
Olives, green stuffed
Salad Dressing, low fat
Salad Dressing, regular
Shortening
Sour Cream, regular
Sour Cream, reduced fat
Tahini
Whipped cream
½ oz (15 g)
2.0
4.7
5.5
1/3 oz (10 g)
2.3
1.8
4.7
1/3 oz (10 g)
2.4
1.6
4.5
1 tsp (5 mL)
8 large
10
2 Tbsp (30 mL)
1 tsp (5 mL)
1 tsp (5 mL)
2 Tbsp (30 mL)
2 Tbsp (30 mL)
½ Tbsp (8 mL)
½ oz / 1Tbsp
(15 mL)
0
0
1.2
2.5
1.3
0
1.0
1.3
0.7
0.4
0
0
0.3
0.3
0.1
0
0.8
0.9
1.3
0.3
4.5
5.0
4.6
4.5
5.2
4.3
5.0
3.6
4.0
5.6
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 25, 2005 – Longer lists
References: USDA, 2004 (Release 17); Canadian Nutrient File, 2005
21/23
FOOD GROUP: EXTRAS
Extras are foods that are low in calories and carbohydrates. They do not need to
be measured unless a portion size is listed. Use of these portions or reasonable
amounts of foods without a portion will provide a maximum of 20 calories and 5
grams of carbohydrate.
Food Item
Serving Size
Anchovies
Baking powder, Baking soda
Barbeque sauce
Bouillon, Broth, Consommé
Bran, natural
Brewer’s yeast
Carob powder
Chili sauce
Club Soda
Cocoa powder
Coffee, black
Cranberry sauce, unsweetened
Crystal drink, sugar free
Dulse
Flavourings and extracts
Fruit spread, no sugar added
Garlic
Gelatin
Ginger root
Gum, sugar free
Herbal tea
Herbs
Horseradish, uncreamed
Jelly, sugar free, prepared
Ketchup
Lemon juice, Lemon wedge
Lime juice, Lime wedge
Mineral water
Mustard
Nonstick cooking spray
Parsley
Pickles, dill
Pimento, Hot peppers
Relish
Rhubarb
Salsa
2 fillets
1 Tbsp (15 mL)
2 Tbsp (30 mL)
1 tsp (5 mL)
1 tsp (5 mL)
1 Tbsp (15 mL)
1 Tbsp (15 mL)
1 Tbsp (15 mL)
1 cup (250 mL)
1 Tbsp (15 mL)
2
2 tsp (10 mL)
¼ cup (50 mL)
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 5, 2005 – Website long list
Reference: USDA, Canadian Nutrient File
22/23
Salt, Pepper, Spices
Soft drink, sugar free
Soy sauce
Sugar substitute
Tea, clear
Vinegar
Water
Whipped topping, regular
Whipped topping, low fat
Worcestershire sauce
1 Tbsp (15 mL)
2 Tbsp (30 mL)
Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
July 5, 2005 – Website long list
Reference: USDA, Canadian Nutrient File
23/23