nutritional placemat
TRANSCRIPT
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
Advanced Technology
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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