What is diabetes?

Diabetes is a disease where your blood glucose (sugar) levels are above normal. It results from the inability of the glucose to get into your cells. As a result your cells are starving for their food (glucose). It would be like a starving person surrounded by tables of wonderful food but their mouth has been sewn closed and they can't eat.

About 17 million Americans are believed to have diabetes and one-third of those patients don't even know they have it. 

Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations. Most diabetics develop heart disease. In fact, just having diabetes carries the same risk of having a heart attack as someone who has already had such an event. Therefore it is very important for patients that have diabetes to also have a physician that closely monitors and treats their cholesterol levels as well as their blood pressure.

There is no ideal meal plan that works for everyone with diabetes. This guide provides you with a variety of information that may help you plan your meals.

COUNT THOSE CARBS:There are many foods with carbohydrates you can still enjoy, including grains, fruits, vegetables, milk products, and even some food choices with sugar. Carbohydrates raise your blood sugar level more than proteins and fats. Learn how to track the carbohydrates you eat in your meals and snacks.


•Balance your calories to manage your weight

•Increase your intake of nutrient-dense foods, such as fruits, vegetables, whole grains, low-fat dairy and protein, and healthy fats/oils

•Reduce your intake of sodium, fats, added sugars, refined grains, and alcohol

•Build healthy eating patterns

Checking your blood sugar as directed by your healthcare provider will help you to see how your food choices affect your blood sugar. It can also help you determine where adjustments may be necessary.

MEAL PLANNING AND YOUR FOOD LIST : This can help you figure out how many carbohydrates, proteins, and fats are a good amount for you.


Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat, and 80 calories.Most of the calories in these foods come from carbohydrates, a good source of energy. Many foods from this group also give you fiber, vitamins, and minerals. Prepare and eat starchy foods with as little added fat as possible. Choose whole grain starches when you can.In general, a single serving of starch is:  cooked cereal, grain, or starchy vegetable, cooked rice or pasta.

 Bread product (such as 1 slice of whole wheat bread).

Biscuit,Bread (whole wheat, white, or rye) 

Cereals and Grains:

 Cooked (oats, oatmeal) ,Couscous ,Granola (low-fat) ,Pasta, Rice cooked (white or brown) 

Starchy Vegetables :

Corn,Peas, green Plantain, Potato Baked with skin , Popcorn and  Lentils, cooked (brown, green, yellow).


Each serving from this list contains carbohydrate, fat, protein, and  calories.Fruits are good sources of fiber, regardless of whether they are fresh, frozen, or dried. Fruit juices contain very little fiber. Choose whole fruit instead of juices whenever possible. When using canned fruit, choose fruit packed in its own juice or light syrup.

Apple, Banana , Blackberries ,Blueberries ,Raspberries , Strawberries (whole) ,Cherries ,Dried fruits (blueberries, cherries,cranberries, mixed fruit, raisins),Grapefruit ,Grapes ,Guava ,Kiwi ,oranges, Mango  Orange ,Papaya ,Peaches ,Pears ,Pineapple ,Plums ,Watermelon .


Milk and yogurt are rich in calcium and protein. Choose fat-free, low-fat, and reduced-fat varieties for health. They have less saturated fat and cholesterol than whole milk products.Fat-free (skim) or low-fat (1%) milk and yogurt.

Dairy-like Foods Serving Size Chocolate milk (fat-free) ,Chocolate milk ,Smoothies (flavored, regular) ,Soy milk ,Yogurt with fruit .


Each serving from this list contains carbohydrate, protein,and  calories.You should try to eat at least 2 to 3 servings of non starchy vegetables each day. Choose a variety of vegetables to benefit from their essential vitamins, minerals, and antioxidants. When using canned vegetables, choose no-salt-added versions or rinse.

cooked vegetables or vegetable juice,raw vegetables Amaranth or Chinese spinach Beans (green, wax, Italian),Bean sprouts,Broccoli,Cabbage (green, bok choy,Chinese),Carrots,Cauliflower,Celery,Cucumber,Eggplant,Greens (collard, kale, mustard, turnip),Mushrooms,Okra,Onions,Pea pods, Peppers (all varieties)Radish,Spinach,Squash (summer, crookneck, zucchini),Tomatoes (fresh and canned).


Each serving from this list contains  carbohydrate; protein, fat, and calorie content varies.You can substitute food choices from this list for other carbohydrate-containing foods (such as those found on the Starch, Fruit, or Milk lists) in your meal plan, even though these foods have added sugars or fat. The foods on this list do not have as many vitamins, minerals, and fiber. Choose foods from this list less often, especially if you are trying to lose weight. Many sugar-free, fat-free, and reduced-fat products are made with ingredients that contain carbohydrates, so check the Total Carbohydrate information on the Nutrition Facts food label. Count each serving as 1 carbohydrate unless otherwise noted.

Food Serving Size Brownie (small, un frosted, Cake,Cake ,Candy bar ,Cookies ,Granola snack bar (regular or low-fat) ,Hot chocolate, Ice cream (light or no sugar added) , Muffin,Pudding (regular, made with reduced-fat milk,sugar-free or sugar- and fat-free,made with fat-free milk).

Lean meats and protein sources: Meat and protein sources are rich in protein. Whenever possible, choose lean meats. Portion sizes on this list are based on cooked weight, after bone and fat have been removed. The carbohydrate content varies among plant-based proteins, so read food labels carefully.

Fish (fresh or frozen, plain):Catfish, cod, flounder, haddock, halibut,salmon, tilapia, trout, tuna, Chicken.


In general, 1 alcohol equivalent has about 100 calories. One alcohol equivalent is 12 oz beer or 1 ½ oz distilled spirits or 5 oz wine. If you choose to drink alcohol, limit it to 1  or 2 drink or less per day .