Diabetic Diet (cont.)

The food pyramid can help you make wise food choices. It divides foods into groups, based on what they contain. Eat more from the groups at the bottom of the pyramid, and less from the groups at the top. Foods from the starches, fruits, vegetables, and milk groups are highest in carbohydrate. They affect your blood glucose levels the most.

Have about 1,200 to 1,600 calories a day if you are

• a small woman who exercises
  
  
• a small or medium-sized woman who wants to lose weight
  
  
• a medium-sized woman who does not exercise much

Choose this many servings from these food groups to have 1,200 to 1,600 calories a day
6 starches	2 milk and yogurt
3 vegetables	2 meat or meat substitute
2 fruit	up to 3 fats

Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

Have about 1,600 to 2,000 calories a day if you are

• a large woman who wants to lose weight
  
  
• a small man at a healthy weight
  
  
• a medium-sized man who does not exercise much
  
  
• a medium-sized to large man who wants to lose weight

Choose this many servings from these food groups to have 1,600 to 2,000 calories a day
8 starches	2 milk and yogurt
4 vegetables	2 meat or meat substitute
3 fruit	up to 4 fats

Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

Have about 2,000 to 2,400 calories a day if you are

• a medium-sized or large man who does a lot of exercise or has a physically active job
  
  
• a large man at a healthy weight
  
  
• a medium-sized or large woman who exercises a lot or has a physically active job

Choose this many servings from these food groups to have 2,000 to 2,400 calories a day
11 starches	2 milk and yogurt
4 vegetables	2 meat or meat substitute
3 fruit	up to 5 fats

Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

Make Your Own Food Pyramid

Print out this pyramid and fill in the numbers of servings next to the name of each food group.

Each day, I need