Groups in a food guide for diabetes
When you have diabetes, it is important to limit and spread the amount of carbohydrate you eat evenly throughout the day. A food guide for diabetes is slightly different from the food guide for people who do not have diabetes. A few vegetables, such as potatoes and corn, are listed with the bread, cereal, rice, and pasta group because they contain more carbohydrate than other vegetables. Cheese is not in the milk group, because the process of turning milk into cheese removes the carbohydrate.
The six food groups are listed below with examples. The amount of food that counts as 1 serving is also listed. If you eat a larger portion, count it as more than 1 serving.
Breads, cereal, rice, pasta, and starchy vegetables Servings Examples* Use this group to choose the carbohydrate recommended for your meals and snacks each day.
- 1 slice of bread (30 g)
- 1 oz (30 g) of ready-to-eat cereal. [Check the box label for the amount equal to 1 oz (30 g).]
- 1/2 cup (125 mL) of cooked cereal
- 1/3 cup (75 mL) of pasta, rice, or other cooked grain
- 1/4 (60 mL) cup of cooked dry beans, lentils, or split peas
- 1/2 cup (125 mL) of corn or peas
- 1 small potato (90 g)
- 1/2 cup (125 mL) of sweet potato or yam
*Each serving contains about 15 grams (g) of carbohydrate.
Vegetables Servings Examples* Eat 3 to 5 servings from this group each day.
- 1 cup (250 mL) of raw leafy vegetables
- 1/2 cup (125 mL) of other vegetables, cooked or chopped raw
- 1/2 cup (125 mL) of vegetable juice
*Each serving contains about 5 grams (g) of carbohydrate.
Fruits Servings Examples* Use this group to choose the carbohydrate that is recommended for your meals and snacks.
- 1 small piece of fresh fruit, such as an apple or orange
- 1/2 banana
- 1/2 cup (125 mL) of chopped, cooked, or canned fruit
- 1/2 cup (125 mL) of fruit juice
- 2 Tbsp (30 mL) of dried fruit
*Each serving contains about 15 grams (g) of carbohydrate.
Milk and yogourt Servings Examples* Use this group to choose the carbohydrate that is recommended for your meals and snacks.
Choose low-fat and fat-free foods more often.
- 1 cup (250 mL) of milk
- 6 oz (180 mL) of yogourt without added sugar
*Each serving contains about 15 grams (g) of carbohydrate.
Meat and meat alternatives Servings Examples Eat 4 oz to 6 oz from this group each day. (3 oz is about the size and thickness of a deck of cards.)
Count the following as equal to 1 oz (30 g) of meat:
- 1 egg
- 2 Tbsp (30 mL) peanut butter
- 1 oz (30 g) of cheese
- 1/4 cup (60 mL) of cottage cheese
- 1/2 cup (125 mL) of tofu
- 1/4 cup (60 mL) of cooked dry beans, lentils, or split peas
- 3 thin slices of ham
- 1/6 chicken breast
Fats, sweets, and alcohol Servings Examples Eat less fat, especially saturated fat (animal fat or fat that is solid at room temperature). Saturated fat usually is found in meat, cheese, and butter.
Saturated
- 1 tsp (5 mL) butter or hard stick margarine
- 1 Tbsp (15 mL) cream cheese
Unsaturated
- 1 tsp (5 mL) olive oil or soft margarine
- 1 Tbsp (15 mL) oil-based salad dressing
- 1/8 of an avocado
- 2 Tbsp (15 mL) nuts or nut butter
Talk to your registered dietitian about ways to have limited amounts of sweets in your meal plan.
- 1/2 cup (125 mL) of ice cream
- 1 small cupcake or muffin
- 2 small cookies
If you drink alcohol, limit it to no more than 1 drink a day for women and 2 drinks a day for men. Note for women who are pregnant: No amount of alcohol is known to be safe for the fetus.
- 12 oz (355 mL) of beer
- 5 oz (148 mL) of wine
- 1.5 oz (44 mL) of hard liquor
| Author: | Alison Allen Caroline Rea, RN, BS, MS | Last Updated: April 16, 2008 |
| Medical Review: | Anne C. Poinier, MD - Internal Medicine Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator | |
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