CEREALS / GRAINS / PASTA
 

•      Bran cereals, concentrated 1/3 Cup 
•      Bran cereals, flaked ½ cup 
•      (Bran Buds®, All Bran®) 
•      Bulgur, cooked 2 cup 
•      Cooked cereals 2 cup 
•      Cornmeal, dry 1½ tbsp 
•      Grapenuts 3 tbsp 
•      Grits, cooked 2 cup 
•      Pasta, cooked 2 cup 
•      Rice (white or brown), cooked 2 cup 
•      Shredded Wheat ½ cup 
•      Unsweetened cereals ¾ Cup 
•      Wheat germ 3 tbsp 

•      Beans and peas, cooked 1/3 Cup (kidney, white, split, blackeye) 
•      Lentils, cooked 1/3 Cup 
•      Baked beans 1/4 Cup 

•      Corn 1/2 cup 
•      Corn on cob, 6" 1 
•      Lima beans 1/2 cup 
•      Peas, green (canned or frozen) 1/2 cup 
•      Plantain 1/2 cup 
•      Potato, baked 1 small (3 oz) 
•      Potato, mashed 1/2 cup 
•      Squash, winter (acorn, butternut) 3/4 cup 
•      Yam, sweet potato, plain 1/3 cup 

•      Bagel 1/2 (1 oz.) 
•      Bread sticks, crisp, 4" x l/2'' 2 (2/3 oz.) 
•      Croutons, low fat 1 Cup 
•      English muffin 1/2 
•      Frankfurter or hamburger bun 1/2 (1 oz.) 
•      Pitta, 6" 1/2 
•      Plain roll, small 1 (1 oz.) 
•      Raisin bread, unfrosted 1 Slice (1 oz.) 
•      Rye, pumpernickel 1 Slice (1 oz.) 
•      Tortilla, 6" 1 
•      White bread (including French or 1 Slice (1 oz.) Italian) 1 Slice (1 oz.) 
•      Whole wheat bread 

•      Animal crackers 8 
•      Graham crackers, 1.5" square 3 
•      Matzo 3/4 oz. 
•      Melba toast 5 slices 
•      Oyster crackers 24 
•      Popcorn (popped, no fat added) 3 cups 
•      Pretzels 3/4 oz. 
•      Rye crisp 2" x 3.5" 4 
•      Saltine type crackers 6 
•      Whole wheat crackers, no fat added 2-4 slices

(Count as 1 starch/bread serving, plus 1 fat serving) 
 

•      Biscuit, 2.5 in. across 1 
•      Chow mien noodles 1/2 cup 
•      Corn Bread, 2 inch cube 1 (2 oz) 
•      Cracker, round butter type 6 
•      French fried potatoes, 2 to 3.5 inch 10 (1.5 oz) 
•      Muffin, plain, small 1 
•      Pancake, 4 inch 2 
•      Stuffing, bread, (prepared) 1/4 cup 
•      Taco shell, 6 inch 2 
•      Waffle, 4.5 inch square 1 
•      Whole wheat crackers, fat added (Triscuits) 4-6 (1oz) 

LEAN MEAT AND MEAT SUBSTITUTES
 

• Beef:  Lean 1 oz. beef: steaks (round, sirloin, or flank tenderloin, chipped beef 
• Pork Lean pork: ham (fresh, canned, cured, 1 oz. or boiled), Canadian bacon, tenderloin 
• Veal All cuts are lean, except for cutlets. Examples of lean veal include chops and roasts . 
• Poultry Chicken, turkey, Cornish hen (without 1 oz. skin) 
• Fish All fresh and frozen fish 1 oz. Crab, lobster, scallops, shrimp, clams 2 oz. Oysters 6 Tuna (canned in water) 1/4 cup Herring (uncreamed or smoked) 1 oz. Sardines (canned) 2 medium 
• Game Venison, rabbit, squirrel, pheasant, 1 oz. duck goose (without skin) 
• Cheese Any cottage cheese 1/2 Cup Grated parmesan 2 tbsp Diet cheeses (less than 55 calories per 1 oz.
• Other 95% fat-free luncheon meat 1 oz. Egg whites 3 whites Egg substitutes (less than 55 calories 1/4 cup) 

MEDIUM-FAT MEAT AND MEAT SUBSTITUTES
 

• Beef Most beef products: ground beef (all 1 oz. types), roast (rib, chuck, rump), steaks (cubed, Porterhouse, T-bone), meat loaf 
• Pork Most pork products: chops, loin roast, 1 oz. Boston butt, cutlets 
• Lamb Lamb: Most lamb products: chops, leg, 1 oz. roast 
• Veal Veal: Cutlets (ground or cubed, unbreaded) 1 oz. 
• Poultry Poultry: Chicken (with skin), domestic 1 oz. duck or goose 1 oz. (well-drained of fat), ground turkey 
• Fish Tuna (canned in oil and drained), 1/4 Cup salmon (canned) 
• Cheese Cheese: Skim or part-skim milk cheeses: Ricotta 1/4 Cup Mozzarella 1 oz. Diet cheeses (56-80 calories per oz.) 1 oz. 
• Other 86% fat-free luncheon meat 
• 1 oz. Eggs (high in cholesterol; limit to 3 per 1 week) 
• 1/4 Cup Egg substitutes (56-80 calories per ¼ Cup) 4 oz. 
• 1/ 1 oz. Tofu (2.5" x 2.75" x 1") 
• Liver, heart, kidney, sweetbreads (all high in cholesterol)

(Use only 3 times per week) 

• Beef Most USDA Prime cuts: ribs, corned beef 1 oz. 
• Pork Spareribs, ground pork, pork sausage 1 oz. (patty or link) 
• Lamb Patties (ground) 1 oz. 
• Fish Fried fish (any kind) 1 oz. 
• Cheese All regular cheeses: American, blue, cheddar, Monteray jack, Swiss 1 oz.
• Other Luncheon meats: bologna, salami, pimento loaf 1 oz. 
• Sausage (Polish, Italian, Bratwurst, Knockwurst)(smoked) 1 oz. 
• Frankfurter (turkey or chicken, 10 per 1 tbsp pound) 
• Bacon (3 slices) Counts as one high-fat meat plus one fat 
• 1 Peanut butter (contains unsaturated fat) Counts as one high-fat meat plus one fat 

•      Artichoke (1/2 medium) 
•      Asparagus 
•      Beans (green, wax, Italian) 
•      Bean sprouts 
•      Beets 
•      Broccoli 
•      Brussels sprouts 
•      Cabbage (cooked) 
•      Cauliflower 
•      Eggplant 
•      Greens (collard, mustard, turnip) 
•      Kohlrabi 
•      Leeks 
•      Mushrooms (cooked) 
•      Okra 
•      Onions 
•      Pea pods 
•      Peppers (green) 
•      Rutabaga 
•      Sauerkraut 
•      Spinach (cooked) 
•      Summer squash (crookneck) 
•      Tomato (one large) 
•      Tomato/vegetable juice 
•      Turnips 
•      Water chestnuts 
•      Zucchini (cooked) 

FRESH, FROZEN, AND UNSWEETENED CANNED FRUIT
 

•      Apple (raw, 2" diameter)             1 apple 
•      Applesauce (unsweetened)             ½ cup 
•      Apricot (medium, raw)                4 apricots 
•      Apricot (canned)                     halves 
•      Banana (9" long)                     ½ banana 
•      Blackberries (raw)                   3/4 Cup 
•      Blueberries (raw)                    3/4 Cup 
•      Cantaloupe (5" diameter)             1/3 melon 
•      Cantaloupe (cubes)                   1 cup 
•      Cherries (large, raw)                12 cherries 
•      Cherries (canned)                    ½ cup 
•      Figs (2", raw)                       2 figs 
•      Fruit cocktail (canned)              ½ cup 
•      Grapefruit (medium)                  ½ grapefruit 
•      Grapefruit (segments)                ¾ Cup 
•      Grapes (small)                       15 grapes 
•      Honeydew (medium                     1/8 melon 
•      Honeydew (cubes)                     1 Cup 
•      Kiwi (large)                         1 kiwi 
•      Mandarin oranges                     ¾ Cup 
•      Mango (small)                        ½ mango 
•      Nectarine (1.5" diameter)            1 nectarine 
•      Orange (2.5" diameter)               1 orange 
•      Papaya                               1 Cup 
•      Peach (2.75" diameter)               1 peach or ¾ Cup 
•      Peaches (canned)                     2 halves or ½ cup 
•      Pear                                 ½ large or 1 small 
•      Pears (canned)                       2 halves or ½ cup 
•      Persimmon (medium, native)           2 persimmons 
•      Pineapple (raw)                      ¾ Cup 
•      Pineapple (canned)                   1/3 Cup 
•      Plum (raw, 2" diameter)              2 plums 
•      Pomegranate                          ½ pomegranate 
•      Raspberries (raw)                    1 Cup 
•      Strawberries (raw, whole)            1 1/4 Cup 
•      Tangerine (2.5" diameter)            2 tangerines 
•      Watermelon (cubes                    l l/4 cup 

•      Apples     4 rings 
•      Apricots   7 halves
•      Dates      2½ medium 
•      Figs       1 ½
•      Prunes     3 medium 
•      Raisins    2 tbsp 

•      Apple juice/cider  ½ Cup 
•      Cranberry juice cocktail  1/3 Cup
•      Grapefruit juice   ½ Cup 
•      Grape juice        1/3 Cup
•      Orange juice       ½ Cup 
•      Pineapple juice   ½ Cup
•      Prune juice        1/3 Cup 

SKIM AND VERY LOW-FAT MILK
 

•      Skim milk, ½% milk, 1% milk, low-fat buttermilk   1 cup
•      Evaporated skim milk                              ½ cup
•      Dry non-fat milk                                  1/3 Cup
•      Plain non-fat yogurt                              8 oz.

•      2% Milk      1 Cup 
•      Plain low-fat yogurt (with added 8 oz. non-fat milk solids) 

•      Whole milk              1 Cup
•      Evaporated whole milk   ½ oz.
•      Whole plain yogurt      8 oz. 

UNSATURATED FATS

Avocado 1/8 medium Margarine 1 tsp Margarine, diet 1 tbsp Mayonnaise 1 tsp Mayonnaise, reduced calorie 1 tbsp Nuts and seeds: Almonds (dry roasted) 6 whole Cashews (dry roasted) 1 tbsp Pecans 2 whole Peanuts 20 sm or 10 lrg Walnuts 2 whole Other nuts 1 tbsp Seeds, pine nuts, sunflower (no 1 tbsp shells) 2 tbsp Pumpkin seeds 1 tsp Oil (corn, cottonseed, safflower, soybean, sunflower, olive, peanut) Olives 10 small or 5 large Salad dressing, mayonnaise-type 2 tsp Salad dressing, mayonnaise-type, reduced-calorie 1 tbsp Salad dressing (all varieties) 1 tbsp Salad dressing, reduced-calorie 2 tbsp (Two tablespoons of low-calorie salad dressing is a free food.) 

SATURATED FATS

Butter 1 tsp Bacon 1 slice Chitterlings ½ oz. Coconut (shredded) 2 tbsp Coffee whitener, liquid 2 tbsp Coffee whitener, powder 4 tsp Cream (light, coffee, table) 2 tbsp Cream, sour 2 tbsp Cream (heavy, whipping) 1 tbsp Cream cheese 1 tbsp Salt pork ¼ oz. 
 

DRINKS
 

•           Bouillon or broth without fat 
•           Bouillon, low sodium 
•           Carbonated drinks, sugar-free 
•           Carbonated water 
•           Club soda 
•           Cocoa powder, unsweetened (1 tbsp) 
•           Coffee/Tea 
•           Drink mixes, sugar-free 
•           Tonic water, sugar-free 

     FRUIT
 

•           Cranberries, unsweetened (1/2 cup) 
•           Rhubarb, unsweetened (1/2 cup) 

•           Cabbage 
•           Celery 
•           Chinese cabbage 
•           Cucumber 
•           Green onion 
•           Hot peppers 
•           Mushrooms 
•           Radishes 
•           Zucchini

•           Endive 
•           Escarole 
•           Lettuce 
•           Romaine 
•           Spinach

•           Candy, hard, sugar-free 
•           Gelatin, sugar-free 
•           Gum, sugar-free 
•           Jam/Jelly sugar-free (1-2 tbsp) 
•           Sugar substitutes: saccharin, aspartame 
•           Whipped topping (2 tbsp)

•           Catsup (1 tbsp) 
•           Horseradish 
•           Mustard 
•           Pickles, dill, unsweetened 
•           Salad dressing, low-calorie (2 tbsp) 
•           Taco sauce (1 tbsp) 
•           Vinegar

Seasonings can be helpful in making food taste better. Check labels for sodium content, and choose seasonings that do not contain "sodium" or "salt." 
 

•           Basil 
•           Celery seed 
•           Cinnamon 
•           Chili powder 
•           Chives 
•           Curry 
•           Dill 
•           Flavoring extracts (vanilla, almond, walnut, peppermint, butter, lemon, etc.) 
•           Garlic 
•           Garlic powder 
•           Herbs 
•           Hot pepper sauce 
•           Lemon 
•           Lemon juice 
•           Lime 
•           Lime juice 
•           Mint 
•           Onion powder 
•           Oregano 
•           Paprika 
•           Pepper 
•           Pimento 
•           Soy sauce 
•           Soy sauce, low sodium ("lite") 
•           Spices 
•           Wine, for cooking (1/4 Cup) 
•           Worcestershire sauce 

• Make changes gradually. Don't try to do everything at once. It may take longer to accomplish your goals, but the changes you make will be permanent. 
• Set realistic, short-term goals. If weight loss is your goal, try to lose two pounds in two weeks, not 20 pounds in one. Walk two blocks at first, not two miles. Success will come more easily, and you'll feel good about yourself! 
• Reward yourself. When you achieve a short-term goal, treat yourself to a movie, buy a new shirt, read a good book, or visit a friend. 
• Measure foods. Be careful about serving sizes, and learn to estimate the amount of food you are served when dining out. Measuring all the food you eat for a week or so will help you do this. Measure liquids with a measuring cup. Some solid foods (tuna cottage cheese, canned fruits) can be measured with a measuring cup, too. Use measuring spoons for smaller amounts of foods like oil, salad dressing, or peanut butter. You can use a scale to measure almost anything -- especially meat, poultry, and fish. 
• Measure all foods after cooking. Some foods you buy uncooked will weigh less after you cook it. This is true of most meats. Starches often swell in cooking, so a small amount of uncooked starch can become a much larger amount of cooked food. 

• Read food labels. Remember dietetic does not mean diabetic! "Dietetic" on a food label means that something has been changed or replaced. There may be less salt, less fat, or less sugar, but dietetic food is not necessarily sugar-free or calorie-free. Some dietetic foods may be useful. You can eat dietetic foods that contain up to 20 calories per serving three times a day as free foods. 
• Know your sweeteners. There are two types of sweeteners on the marker: those that contain calories and those that do not. Sweeteners with calories, such as fructose, sorbitol, and mannitol, can cause cramping and diarrhea when used in large amounts. And these sweeteners have calories, which do add up. Sweeteners without calories include saccharin and aspartame (Equal,® Nutrasweet®) and may be used in moderation. 

• If a meal is unavoidably delayed, you may need to prevent an insulin reaction with fast-acting sugar (see Chapter 9). You may also have to eat a small snack, such as 
• If you are planning a late-evening dinner, eat your usual bedtime snack at your regular dinner hour. Then enjoy your late dinner. Do not have another bedtime snack. 
• If you eat extra food, you'll need to adjust your activity level or insulin to accommodate the added blood glucose. 

• Keep your meal plan with you until you know it well. 
• Order plainly cooked, familiar foods. Avoid casseroles, fried foods, cream soups, gravies, sauces, stuffings, breaded meats, and desserts. 
• Try ordering ala carte. Ask the server about any food you're not familiar with. 
• Measure foods at home so you'll be able estimate portions when you go out. Restaurant portions tend to be generous, so plan to share your meal or bring part of it home. 
• Call ahead for information about menu offerings so you can plan your meal. This applies to both restaurants and friends. Don't be afraid to explain your meal plan requirements. People will usually cooperate. 
• Never eat unacceptable foods to please your hostess or the cook. Your health is more important. 
• Try to eat within an hour of your regular meal time. If there is a delay, ask for some crackers or bread sticks. 
• Always carry some form of fast-acting sugar