living well with diabetes serving size guide · living well with diabetes serving size guide. keep...

LIVING WELL WITH DIABETES

Serving Size GuideKeep your serving sizes in check! Use the healthy plate method to balance your plate (fill ½ of a 9-inch plate with vegetables, ¼ with whole grains/starches, ¼ with protein, and add dairy and/or fruit on the side). For women, aim for 2 to 3 servings of carbohydrate per meal if your goal is to lose weight and 3 to 4 servings if your goal is to maintain weight. For men, aim for 3 to 4 servings of carbohydrate per meal if your goal is to lose weight and 4 to 5 servings if your goal is to maintain weight.

These foods have 1 serving (15 grams) of carbohydrate.

GRA

INS

Bread (loaf-type)

Bun (hot dog, hamburger)

Roll (plain)

Pasta (cooked)

Tortilla (corn, flour)

Rice, quinoa, couscous (cooked)

1 slice ½ 1 small 1/3 cup 1 (6 inches) 1/3 cup

Bagel Cold cereal (unsweetened)

Granola Pancake or waffle

Biscuit Oatmeal, grits (cooked)

¼ large ¾ cup ¼ cup 1 (4 inches) 1 (2½ inches) ½ cup

STA

RCH

YVE

GET

ABL

ES

Taro Potato (mashed or baked)

Peas (green) Sweet potato, yam (plain)

Corn Squash (acorn, butternut)

1/3 cup ½ cup or ½ medium

½ cup ½ cup ½ cup or ½ large cob

1 cup

BEA

NS,

PEA

S,

& L

ENTI

LS

Baked beans (canned)

Lentils (cooked)

Beans (cooked or canned)

Peas (black-eyed)

Hummus Refried beans (fat-free or vegetarian)

1/3 cup ½ cup ½ cup ½ cup 1/3 cup ½ cup

DA

IRY

Fat-free, low-fat milk (cow’s, lactose-free, rice, sweetened soy)

Fat-free plain or Greek yogurt* (may be artificially sweetened)

1 cup 2/3 cup

*Check the label. The amount of carbohydrate can vary by brand.

These foods have 1 serving (15 grams) of carbohydrate.FR

UIT

Apple Banana Mango Grapes (small)

Grapefruit Cherries Pineapple (fresh)

1 small ½ banana (4 inches)

½ small ½ cup ½ large 12 ¾ cup

Orange, nectarine,

peach (fresh)

Raspberries Blueberries Strawberries (whole)

Raisins Canned fruit in juice

1 small 1 cup ¾ cup 1¼ cups 2 tablespoons ½ cup

SNA

CKS

Popcorn (popped)

Pretzels Crackers (round, butter-type, or

saltine)

Chips (baked or regular)

Granola bar Rice cakes

3 cups ¾ ounce 6 8 baked, 13 regular

1 2

SWEE

TS

Cake (unfrosted)

Cupcake (frosted)

Brownie (unfrosted)

Doughnut (glazed)

Frozen fruit juice bar

Ice cream

2-inch square ½ small 1¼-inch square ½ 1 ½ cup

Cookies (chocolate chip)

Muffin Honey, sugar, jelly, regular syrup

Pudding (made with 2% milk)

Frozen yogurt* (fat-free or regular)

2 small ¼ regular muffin 1 tablespoon ¼ cup 1/3 cup fat-free, ½ cup regular

NO

NST

ARC

HY

VEG

ETA

BLES

Total carbohydrate per serving: 5 gramsBeans (waxed or green), bean sprouts, beets, broccoli, brussels sprouts, cabbage, carrots,

cauliflower, celery, collard greens, cucumber, eggplant, mushrooms, lettuce, nopales, okra, onions, peppers, radishes, spinach, tomatoes

1 serving = 1 cup raw, ½ cup cooked, ½ cup juice, or ½ cup tomato sauce

©2018 Southern California Permanente Medical Group. All rights reserved. Center for Healthy Living RHE765 (7/18) kp.org

*Check the label. The amount of carbohydrate can vary by brand.