Diabetic Diet - Fruit and Vegetables

Incorporating fruits and vegetables into a diabetic diet is important. How do you make it work?

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Vegetables

Vegetables give you vitamins, minerals, and fiber. They are low in carbohydrates.

The Food Pyramid, with the vegetables section enlarged to show drawings of salad, carrots, broccoli, and other vegetables.

Examples of vegetables include

lettuce peppers celery
broccoli carrots chilies
vegetable juice green beans greens
spinach tomatoes cabbage

How much is a serving of vegetables?

1 Serving of Vegetables
2 Servings of Vegetables
3 Servings of Vegetables

If you have more than one serving at a meal, you can choose a few different types of vegetables or have two or three servings of one vegetable.

Print out this chart. Then fill in the blanks with how many servings of vegetables to have at meals and snacks.

1. How many servings of vegetables do you now eat each day?
I eat _____ vegetable servings each day.

2. Go back to "How much should I eat each day" to check how many servings of vegetables to have each day.
I will eat___________vegetable servings each day.

3. I will eat this many servings of vegetables at

Breakfast______ Snack ______
Lunch______ Snack ______
Dinner______ Snack ______

A diabetes teacher can help you with your meal plan.

What are healthy ways to eat vegetables?

  • Eat raw and cooked vegetables with little or no fat, sauces, or dressings.
  • Try low-fat or fat-free salad dressing on raw vegetables or salads.
  • Steam vegetables using a small amount of water or low-fat broth.
  • Mix in some chopped onion or garlic.
  • Use a little vinegar or some lemon or lime juice.
  • Add a small piece of lean ham or smoked turkey instead of fat to vegetables when cooking.
  • Sprinkle with herbs and spices.
  • If you do use a small amount of fat, use canola oil, olive oil, or soft margarines (liquid or tub types) instead of fat from meat, butter, or shortening.
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