My Diabetes Educator _______________________________________

Phone ( )____________________________________________________

Live Life to the Max!

To find a Certified Diabetes Educator (CDE) Call 1-800-832-6874

Lifestyle Activities Your Your weight weight

30 MinutesofActivity 150 lbs 200 lbs Calories Calories Burned Burned

Baseball,playingcatch 85 113Basketball,shootingbaskets 153 204Bicycling–moderate 272 363Bowling 102 136Dancing 153 204Gardening 136 181Golf–ridingincart 119 159Pushingbabystroller 85 113Running 5mph(12min.permile) 272 363Swimming,leisure,nolaps 204 272TaiChai 136 181Vacuuming 119 159Washingcar 102 136Walkingadog 102 136Walking 3mph(20min.permile) 109 145Yoga 85 113

Did you know* Added Calories

1scoopvanillaicecream(10%fat) = 1001chocolatechipcookie = 1101packagepotatochips = 1501cafelattewithskimmilk(12oz.) = 1801donut–glazed = 2501sliceofchocolatecakewithfrosting(3oz.) = 3201brownie(3½oz.) = 420

*Ask your CDE how to fit these foods into your nutrition & exercise plan.

Pictures shown do not reflect actual portions sizes.

Portion Sizesserving

1oz. = 1thumb

3oz. = sizeofa deckofcards

1cup = afist

1tsp. = athumbtip

¼cup = agolfball

2Tbsp. = alarge marshmallow

1oz. = 4dice

*SeeBACkfoRPoRTionexAmPleS

milk

fruit

starchmeatvegetables

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Diabetes Nutrition Placemat

1 serving= 15gmsofcarbs 60calories

Apple,small 1-4oz.

Banana,small 1-4oz.

Cannedfruit(unsweet.) ½cup

Grapefruit ½large

Grapes 17grapes

melon(cubed) 1cup

orange,small 1(6½oz.)

Raisins 2Tbsp.

Strawberries,whole 1¼cup

Fruit juiCE

Apple,orange ½cup

Grapefruit,pineapple ½cup

Grape,peach,pear,prune 1/3cup

Cranberry ½cup(juicecocktail)

1 serving= 5gmsofcarbs 25calories

1 Cup rAw or ½ Cup CookED

Beans(green,wax)

Beets

Carrots

Cauliflower

Celery

Cucumber

Greens(collard,kale,mustard)

mixedvegetables(withoutcorn,peas,orpasta)

mushrooms

Peppers

Radishes

Saladgreens

Summersquash

Tomato

Tomatoes,canned

Tomato/vegetablejuice½cup

Zucchini

1 serving= 12gmsofcarbs 8gmsprotein

FAt-FrEE&Low-FAt=100 cal.(0-3gmsfatperserving)fat-free(skim)milk 1cup (8oz.)

evaporated,lowfatmilk ½cup1%milk 1cupSoymilk,light 1cup

Yogurt,withsugarsubstitute 6oz.

rEDuCED-FAt= 120 calories(5gmsfatperserving)2%milk 1cupSoymilk,plain 1cupYogurt,plain 6oz.

whoLE = 160 calories(8gmsfatperserving)Wholemilk 1cup

evaporatedwholemilk ½cup

Yogurt,plain 8oz.

1 serving= 5gmsfat 45calories

MonosAturAtEDoil(canola,olive,peanut) 1tsp.Almonds/cashews 6nutsPeanuts 10nutsPecan 4halves

poLyunsAturAtEDmargarine:-regular 1tsp.-lower-fatspread 1Tbsp.

oil(corn,safflower,soybean) 1tsp.

mayonnaise:-regular 1tsp.-reduced-fat 1Tbsp.

Saladdressing:-regular 2tsp.-reduced-fat 1Tbsp.

sAturAtED (mayraisecholesterollevels)

Butter 1tsp.Shorteningorlard 1tsp.Creamcheese:-regular 1Tbsp.-reduced-fat 1½Tbsp.

Sourcream:-regular 2Tbsp.-reduced-fat 3Tbsp.

1 serving=15gmscarbs 80calories

Potato(large) ¼(3oz.)

Bagel(large) ¼ofbagel(1oz.)

englishmuffin ½

Hamburger/hotdogbun ½(1oz.)

Popcorn,un-buttered 3cups

Pitapocket-6” ½ofpita

Pancake(4”across) 1pancake

Tortilla,corn-6” 1tortilla

Tortilla,flour-6” 1tortilla

Whiteorwheatbread 1slice

Rice,whiteorbrown,cooked cup

Peas,greenorcorn ½cup

Yam,sweetpotato,plain ½cup

1 serving= 2-3oz.ofprotein

1 oz.0gmsofcarbs

7gmsofprotein 3-8gmsoffat

45-100calories

ExAMpLEs oF MEAt

Beef Chicken

fish lamb

Pork Wildgame

Turkey Veal

Seafood

MEAt suBstitutEs

Cottagecheese ¼cup

Cheese 1oz.

egg 1egg

PeanutButter 1Tbsp.

Tofu ½cup

unLiMitED sErvingsClubsoda

Coffee

Dietsoftdrink,sugar-free

Drinkmixes,sugar-free

Garlic

Gelatindessert,sugar-free

Gum,sugar-free

Herbs,freshordried

Hotpeppersauce

mustard

Sugarsubstitutes

Tea

Tonicwater,sugar-free

Worchestershiresauce

these servings can be taken 3 times per day, but not all at the same time:Catsuporhoneymustard 1Tbsp.Creamcheese,fat-free 1Tbsp.Creamer,nondairy,liquid 1Tbsp.Jamorjelly,light 2tsp.mayonnaise,fat-free 1Tbsp.margarine,spreadfat-free 1Tbsp.Picklerelish 1Tbsp.Saladdressing,fat-free,italian 1Tbsp.Salsa ¼cupSyrup,sugar-free 2Tbsp.

Whippedtopping,lightorfat-free 2Tbsp.

meatcontains {

EACh portion Looks LikE:

3oz.Grilledfish=sizeof acheckbook

3oz.Chicken=adeckofcards

3oz.Beefpatty=palmofa woman’shand

1Tbsp.Peanutbutter=1thumb

EACh portion Looks LikE:

1pancake=compactdisc

cupofcookedrice,pasta=1lemon

½cupcookedpotato=½baseball

EACh portion Looks LikE:

1cupofrawvegetables=1tennisball

½cupofcookedvegetables=½tennisball

EACh portion Looks LikE:

1apple=1baseball

½cupofcannedfruit=½baseball

2Tbsp.ofraisins=1largemarshmallow

EACh portion Looks LikE:

1cupmilk=1fist

6oz.yogurt=1lightbulb

EACh portion Looks LikE:

1tsp.butter=1thumbtip

1Tbsp.reducedfatmayonnaise=1wholethumb

www.novacares.com1-800-681-7390

Pleaseconsultyourcertifieddiabeteseducatororphysicianformedicaladvice.Thisinformationisforgeneraleducationonly,andshouldnotreplacetherelationshipyouhavewithyourhealthcareprofessional.RefeRenCe:ChooseYourfoods:exchangelistsforDiabetes,AmericanDieteticAssociation,AmericanDiabetesAssociation,Copyright2008.novamaxisaregisteredtrademarkandnovamaxPlusandnovamaxlinkaretrademarksofnovaBiomedical.©2010Sanvita,llC.AllRightsReserved.1108

Meat starch vegetabLe

fruit MiLk fat free food

No. 234 Rev 11_10

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