Diabetic Exchange Diet

WHAT YOU SHOULD KNOW

WHAT YOU SHOULD DO

BREADS and STARCHES

• 1/2 of a 3-inch bagel
• 1 slice bread (4-inch square)
• 1/2 cup cooked cereal
• 1/2 cup corn or 1 medium corn on the cob
• 6 saltine crackers or three 2-1/2-inch square graham crackers
• 1 small (2-inch square) dinner roll
• 1/2 cup cooked dried beans (such as kidney, pinto, lentils, chick peas, white, or navy)
• 1/2 of an English muffin
• 1/2 cup cooked green peas
• 1/2 of a hamburger or hot dog bun
• 1/2 cup cooked lima beans
• 1/2 cup cooked pasta
• 1/2 of a 6-inch piece of pita bread
• 1/2 cup mashed potatoes or a 3-inch baked potato
• 1/3 cup cooked rice
• 2 rice cakes
• One 6-inch round tortilla
• 1/2 cup cooked winter squash

FRUIT

• 1 medium (3-inch) apple
• 1 small (5-inch) banana or 1/2 of a 9-inch banana
• 17 small or 12 large grapes (any kind)
• 1 kiwi fruit
• 1 cup cubed melon (cantaloupe, honeydew, or others)
• 1 small (3-inch) orange
• 1 medium (3-inch) peach
• 1/2 of a large (4 1/2-inch) pear
• 1/2 cup canned pineapple
• 2 small plums
• 3 dried prunes
• 2 Tbs. raisins (any kind)
• 1-1/4 cup whole strawberries
• 1-1/4 cup cubed watermelon

VEGETABLES

• Asparagus
• Green or wax beans
• Beets
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumber
• Eggplant
• Green beans
• Kale
• Mixed vegetables (without corn or peas)
• Mushrooms
• Mustard greens
• Onions (all kinds)
• Pea pods
• Peppers (all kinds)
• Radishes
• Salad greens (lettuce, romaine, spinach)
• Summer squash
• Tomatoes (fresh or canned)
• Turnip greens
• Turnips
• Zucchini squash

DAIRY

• 1 cup skim, 1-percent, or 2-percent milk
• 1 cup nonfat plain or sugar-free yogurt
• 1/3 cup dry nonfat milk
• 1 cup skim or low-fat buttermilk

MEAT and MEAT SUBSTITUTES

• 1/4 cup canned tuna or salmon
• 1 ounce chicken without skin
• 1 large egg or 1/4 cup egg substitute (no more than 3 each week)
• 1 ounce fish (not breaded or fried)
• 1 ounce lean beef or pork
• 1/4 cup low-fat cottage cheese
• One 1-inch cube or 1 ounce low-fat solid cheese
• 1/2 cup tofu
• 1 ounce turkey without skin

FATS

• 1/8 of a medium avocado
• 1 Tbs. regular cream cheese or 2 Tbs. low-fat cream cheese
• 1 tsp. regular margarine or 2 tsp. low-fat margarine
• 1 tsp. regular mayonnaise or 1 Tbs. low-fat mayonnaise
• 6 almond or cashew nuts, 10 peanuts, or 4 pecan halves
• 1 tsp. oil, such as safflower, canola, corn, or olive
• 2 tsp. peanut butter
• 1 Tbs. regular salad dressing or 2 Tbs. low-fat salad dressing

DO NOT EAT THESE FOODS

• Cake
• Candy
• Cookies
• Frosting
• Granola bars
• Ice cream
• Jelly and jam
• Pastries
• Pie
• Regular sodas and colas
• Sugar covered cereals
• Sweet rolls
• Products containing:
• • Corn syrup
  • Dextrose
  • Fructose
  • Glucose
  • High fructose corn syrup
  • Honey
  • Maltose
  • Molasses
  • Sucrose
  • Sugar (brown, corn, or powdered)
  • Syrup