| Meat choices
Low fat - best choices
lean range-fed beef 1 oz.
skinless chicken 1 oz.
soy burgers 1
soy sausage 1 patty
soy hot dogs 1 link
tofu 3 oz.
egg whites 2
egg substitute 1/4 cup
any fish 1 oz.
canned tuna 1/4 cup
low-fat cheese 1/4 cup
low-fat cottage cheese 1/4 cup
Medium fat – fair choices:
1 oz. ham (lean) 1 oz.
ham deli style 1.5 oz.
turkey bacon 3 slices
beef – lean cuts 1 oz.
lamb – lean cuts 1 oz.
veal 1 oz.
egg 1
regular cottage cheese 1/4 cup
reduced fat cheese 1 oz.
ricotta cheese 2.5 oz.
High fat – poor choices:
peanut butter 1 T.
bacon 3 slices
cheddar cheese 1 oz.
hot dog 1 link
Protein/carbohydrate mix:
Milk (1%) 1 cup
Yogurt (plain) 1/2 cup
High-density carbohydrates (veggies and fruits -- use in moderation):
Acorn squash 1/2 cup
Baked beans 1/8 cup
Carrots 1
Corn 1/4 cup
French fries 5
Lima beans 1/4 cup
Peas 1/3 cup
Pinto beans 1/4 cup
Potato, baked 1/3 cup
Potato, mashed 1/5 cup
Refried beans 1/4 cup
Sweet potato, baked 1/3
Fruits:
Banana 1/3
Mango, sliced 1/3 cup
Papaya, cubed 1/4 cup
Raisins 1 T.
Fruit juices:
Apple juice 1/3 cup
Cranberry juice 1/4 cup
Grape juice 1/4 cup
Grapefruit juice 1/3 cup
Orange juice 1/3 cup
Pineapple juice 1/4 cup
Tomato juice 1 cup
V-8 juice 3/4 cup
Grains/breads:
Bagel (small) 1/4
Biscuit 1/2
Bread 1 slice
Cereal 1/4 cup
Cornbread 1 square inch
Croissant, plain 1/2
Cracker, saltine 4
Cracker, triscuit 3
Crouton 1/2 oz.
English muffin 1/4
Granola 1/2 oz.
Muffin 1/2
Noodles 1/4 cup
Pancake (4") 1/2
Popcorn, popped 2 cups
Pasta 1/4 cup
Pita pocket 1/2
Rice (cooked) 1/4 cup
Rice cake 1
Roll, dinner 1/2
Roll, hamburger 1/2
Taco shell 1
Tortilla, corn (6") 1
Tortilla, flour (8") 1/2
Waffle 1/2
Alcohol:
Beer 6 oz.
Hard liquor 1 oz.
Wine 4 oz.
Others:
Barbecue sauce 2 T.
Candy bar 1/4
Cake 1/3 slice
Cookie (small) 1
Honey 1/2 T.
Jam 2 T.
Ketchup 2 T.
Plum sauce 1 1/2 T.
Sugar, brown 2 t.
Sugar, granulated 2 t.
Syrup, pancake 2 t.
Ice cream 1/4 cup
Potato chips 1/2 oz.
Pretzels 1/2 oz.
Teriyaki sauce 1 T.
Tortilla chips 1/2 oz. |
Best Vegetable and Fruit choices (low glycemic index)
Cooked Vegetables:
Artichoke 1 medium
Asparagus (12 spears) 1 cup
Beans, green 1 cup
Beans, black 1/4 cup
Beans, kidney 1/4 cup
Beans, lentil 1/4 cup
Bok choy 3 cups
Broccoli 1 1/4 cups
Brussels sprouts 1 1/2 cups
Cabbage 1 1/2 cups
Cauliflower 2 cups
Chickpeas 1/4 cup
Eggplant 1 1/2 cups
Mushrooms 1 cup
Onions 1/4 cup
Spinach 1 1/2 cups
Yellow squash 1 1/4 cups
Zucchini, sliced 1 1/2 cups
Raw vegetables:
Alfalfa sprouts 11 cups
Bean sprouts 3 cups
Bamboo shoots, cuts 1 1/4 cups
Broccoli 1 1/2 cups
Cauliflower 2 cups
Cucumber 1
Endive 7 1/2 cups
Green or red peppers 3
Hummus 1/4 cups
Lettuce, iceberg 1 head
Lettuce, romaine 4 cups
Salsa 1/2 cup
Spinach, chopped 6 cups
Tomato 2
Water chestnuts 1/3 cup
Fruits:
Apple 1/2
Applesauce 1/3 cup
Apricots 3
Blackberries 1/4 cup
Blueberries 1/2 cup
Cantaloupe 1/4 melon
Cherries 1/4 cup
Grapes 1/2 cup
Grapefruit 1/2
Honeydew, cubed 1/2 cup
Kiwi 1
Orange 1/2
Orange, mandarin 1/3 cup
Peach 1
Peaches, canned 1/2 cup
Pear 1/2
Pineapple, cubed 1/2 cup
Plum 1
Raspberries 1 cup
Strawberries 1 cup
Watermelon, cubed 1/4 cup
Fat servings:
Best choices: monounsaturated fats
Almond butter 1/3 t.
Almonds 1/2 t.
Almonds 3
Avocado 1 T.
Canola oil 1/3 t.
Guacamole 1 T.
Macadamia nuts 1
Olive oil/vinegar dressing 1 t.
Olive oil 1/3 t.
Peanut oil 1/3 t.
Olives 3
Peanut butter, natural 1/2 t.
Peanuts 6
Tahini 1/2 t.
Fair choice – low in saturated fat
Mayonnaise, regular 1/3 t.
Mayonnaise, light 1 t.
Sesame oil 1/2 t.
Soybean oil 1/3 t.
Walnuts 1 t
Poor choice – high in saturated fat
Bacon bits 1 1/2 t.
Butter 1/3 t.
Cream 1 T.
Cream cheese 1 t.
Cream cheese, light 2 t.
Sour cream 1/2 T.
Sour cream, light 1 T.
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