Appendix

Food Lists

The food lists and information presented in this appendix comes directly from the booklet Choose Your Foods: Food Lists for Diabetes, published by the American Diabetes Association and the Academy of Nutrition and Dietetics. These food lists group together foods that have about the same amount of carbohydrate, protein, fat, and calories, and the lists are used by people with diabetes who plan their meals with food choices/exchanges. The term choice (formerly exchange) is used to describe a certain quantity of food within a group of similar foods.

The first step for people with diabetes using food choices/exchanges to plan their meals is to meet with a registered dietitian (RD) or registered dietitian nutritionist (RDN). A dietitian will help you select the number of choices from each food list that is right for you at each meal (and snack, if snacks are included in your meal plan). The number of choices from each list that you eat will be based on your food preference, lifestyle, diabetes goals, and individual needs.

The Food Lists

The following chart shows the amount of nutrients in one choice from each list.

Food List

Carbohydrate (grams)

Protein (grams)

Fat (grams)

Calories

Carbohydrates

Starch: breads; cereals; grains and pasta; starchy vegetables; crackers and snacks; and beans, peas, and lentils

15

3

1

80

Fruits

15

60

Milk and Milk Substitutes

Fat-free, low-fat (1%)

12

8

0–3

100

Reduced-fat (2%)

12

8

5

120

Whole

12

8

8

160

Nonstarchy vegetables

5

2

25

Sweets, desserts, and other carbohydrates

15

Varies

Varies

Varies

Proteins

Lean

7

2

45

Medium-fat

7

5

75

High-fat

7

8

100

Plant-based

Varies

7

Varies

Varies

Fats

5

45

Alcohol (1 alcohol equivalent)

Varies

100

Starch

One starch choice has 15 grams of carbohydrate, 3 grams of protein, 1 gram of fat, and 80 calories.

Bread

Food

Serving Size

Bagel

¼ large bagel (1 oz.)

Biscuit*

1 biscuit (2½ inches across)

Breads, loaf-type: white, whole-grain, French, Italian, pumpernickel, rye, sourdough, unfrosted raisin or cinnamon

1 slice (1 oz.)

Breads, loaf-type: reduced-calorie, light**

2 slices (1½ oz.)

Breads, flat-type, chapatti

1 oz.

Breads, flat-type, ciabatta

1 oz.

Breads, flat-type, naan

3¼-inch square (1 oz.)

Breads, flat-type, pita (6 inches across)

½ pita

Breads, flat-type, roti

1 oz.

Breads, flat-type, sandwich flat buns, whole-wheat**

1 bun, including top and bottom (1½ oz.)

Breads, flat-type, taco shell*

2 taco shells (each 5 inches across)

Breads, flat-type, tortilla, corn

1 small tortilla (6 inches across)

Breads, flat-type, tortilla, flour (white or whole-wheat)

1 small tortilla (6 inches across) or ⅓ large tortilla (10 inches across)

Cornbread

1¾-inch cube (1½ oz.)

English muffin

½ muffin

Hot dog bun or hamburger bun

½ bun (¾ oz.)

Pancake

1 pancake (4 inches across, ¼ inch thick)

Roll, plain

1 small roll (1 oz.)

Stuffing, bread*

⅓ cup

Waffle

1 waffle (4-inch square or 4 inches across)

* Extra fat

** Good source of fiber

Cereals

Food

Serving Size

Bran cereal (twigs, buds, or flakes)**

½ cup

Cooked cereals (oats, oatmeal)

½ cup

Granola cereal

¼ cup

Grits, cooked

½ cup

Muesli

¼ cup

Puffed cereal

1½ cups

Shredded wheat, plain

½ cup

Sugar-coated cereal

½ cup

Unsweetened, ready-to-eat cereal

¾ cup

** Good source of fiber

Grains (Including Pasta and Rice)

Food

Serving Size

Barley

⅓ cup

Bran, dry, oat*

¼ cup

Bran, dry, wheat*

½ cup

Bulgur*

½ cup

Couscous

⅓ cup

Kasha

½ cup

Millet

⅓ cup

Pasta, white or whole-wheat (all shapes and sizes)

⅓ cup

Polenta

⅓ cup

Quinoa, all colors

⅓ cup

Rice, white, brown, and other colors and types

⅓ cup

Tabbouleh (tabouli), prepared

½ cup

Wheat germ, dry

3 Tablespoon

Wild rice

½ cup

Note: Unless otherwise indicated, serving sizes listed are for cooked grains.

* Good source of fiber

Starchy Vegetables

Food

Serving Size

Breadfruit

¼ cup

Cassava or dasheen

⅓ cup

Corn

½ cup

Corn on cob

4- to 4½-inch piece (½ large cob)

Hominy*

¾ cup

Mixed vegetables with corn or peas*

1 cup

Marinara, pasta, or spaghetti sauce

½ cup

Parsnips*

½ cup

Peas, green*

½ cup

Plantain

⅓ cup

Potato, baked with skin

¼ large potato (3 oz.)

Potato, boiled, all kinds

½ cup or ½ medium potato (3 oz.)

Potato, mashed, with milk and fat**

½ cup

Potato, french-fried (oven-baked)***

1 cup (2 oz.)

Pumpkin puree, canned, no sugar added*

¾ cup

Squash, winter (acorn, butternut)*

1 cup

Succotash*

½ cup

Yam or sweet potato, plain

½ cup (3½ oz.)

Note: All the serving sizes for starchy vegetables on this list are for cooked vegetables.

* Good source of fiber

** Extra fat

*** Restaurant-style French fries are on the Fast Foods list, later in this appendix.

Crackers and Snacks

Food

Serving Size

Crackers, animal

8 crackers

Crackers, crispbread*

2–5 pieces (¾ oz.)

Crackers, graham, 2½-inch square

3 squares

Crackers, nut and rice

10 crackers

Crackers, oyster

20 crackers

Crackers, round, butter-type**

6 crackers

Crackers, saltine-type

6 crackers

Crackers, sandwich-style, cheese or peanut butter filling**

3 crackers

Crackers, whole-wheat, baked

5 regular 1½-inch squares or 10 thins (¾ oz.)

Granola or snack bar

1 bar (¾ oz.)

Matzoh, all shapes and sizes

¾ oz.

Melba toast

4 pieces (each about 2 by 4 inches)

Popcorn, no fat added*

3 cups

Popcorn, with butter added***

3 cups

Pretzels

¾ oz.

Rice cakes

2 cakes (4 inches across)

Snack chips, baked (potato, pita)

About 8 chips (¾ oz.)

Snack chips, regular (tortilla, potato)***

About 13 chips (1 oz.)

Note: For other snacks, see the Sweets, Desserts, and Other Carbohydrates list, later in this appendix.

Note: Some snacks are high in fat. Always check food labels.

* Good source of fiber

** Extra fat, counts as 1 starch choice + 1 fat choice (1 starch choice plus 5 grams of fat)

*** Extra fat, counts as 1 starch choice + 2 fat choices (1 starch choice plus 10 grams of fat)

Beans, Peas, and Lentils

Food

Serving Size

Baked beans, canned*

⅓ cup

Beans (black, garbanzo, kidney, lima, navy, pinto, white), cooked or canned, drained and rinsed*

½ cup

Lentils (any color), cooked*

½ cup

Peas (black-eyed and split), cooked or canned, drained and rinsed*

½ cup

Refried beans, canned*/**

½ cup

Note: The choices on this list count as 1 starch choice + 1 lean protein choice.

Note: Beans, lentils, and peas are also found on the Protein list, later in this appendix.

* Good source of fiber

** High in sodium

Fruits

One fruit choice has 15 grams of carbohydrate and 60 calories.

Fruits

Food

Serving Size

Apple, unpeeled

1 small apple (4 oz.)

Apples, dried

4 rings

Applesauce, unsweetened

½ cup

Apricots, canned

½ cup

Apricots, dried

8 apricot halves

Apricots, fresh

4 apricots (5½ oz. total)

Banana

1 extra-small banana, about 4 inches long (4 oz.)

Blackberries*

1 cup

Blueberries

¾ cup

Cantaloupe

1 cup diced

Cherries, sweet, canned

½ cup

Cherries, sweet, fresh

12 cherries (3½ oz.)

Dates

3 small (deglet noor) dates or 1 large (medjool) date

Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)

2 tablespoons

Figs, dried

3 small figs

Figs, fresh*

1½ large or 2 medium figs (3½ oz. total)

Fruit cocktail

½ cup

Grapefruit, fresh

½ large grapefruit (5½ oz.)

Grapefruit, sections, canned

¾ cup

Grapes

17 small grapes (3 oz. total)

Guava*

2 small guava (2½ oz. total)

Honeydew melon

1 cup diced

Kiwi

½ cup sliced

Loquat

¾ cup cubed

Mandarin oranges, canned

¾ cup

Mango

½ small mango (5½ oz.) or ½ cup

Nectarine

1 medium nectarine (5½ oz.)

Orange*

1 medium orange (6½ oz.)

Papaya

½ papaya (8 oz.) or 1 cup cubed

Peaches, canned

½ cup

Peaches, fresh

1 medium peach (6 oz.)

Pears, canned

½ cup

Pears, fresh*

½ large pear (4 oz.)

Pineapple, canned

½ cup

Pineapple, fresh

¾ cup

Plantain, extra-ripe (black), raw

¼ plantain (2¼ oz.)

Plums, canned

½ cup

Plums, dried (prunes)

3 prunes

Plums, fresh

2 small plums (5 oz. total)

Pomegranate seeds (arils)

½ cup

Raspberries*

1 cup

Strawberries*

1¼ cup whole berries

Tangerine

1 large tangerine (6 oz.)

Watermelon

1¼ cups diced

Note: The weights listed include skin, core, seeds, and rind.

* = Good source of fiber

Fruit Juice

Food

Serving Size

Apple juice/cider

½ cup

Fruit juice blends, 100% juice

⅓ cup

Grape juice

⅓ cup

Grapefruit juice

½ cup

Orange juice

½ cup

Pineapple juice

½ cup

Pomegranate juice

½ cup

Prune juice

⅓ cup

Milk and Milk Substitutes

One carbohydrate choice has 15 grams of carbohydrate and about 70 calories. One fat choice has 5 grams of fat and 45 calories.

Milk and Yogurts

Food

Serving Size

Choices per Serving

Fat-free (skim) or low-fat (1%) milk, buttermilk, acidophilus milk, lactose-free milk

1 cup

1 fat-free milk

Fat-free (skim) or low-fat (1%) evaporated milk

½ cup

1 fat-free milk

Fat-free (skim) or low-fat (1%) yogurt, plain or Greek; may be sweetened with an artificial sweetener

⅓ cup (6 oz.)

1 fat-free milk

Fat-free (skim) or low-fat (1%) chocolate milk

1 cup

1 fat-free milk + 1 carbohydrate

Reduced-fat (2%) milk, acidophilus milk, kefir, lactose-free milk

1 cup

1 reduced-fat milk

Reduced-fat (2%) yogurt, plain

⅓ cup (6 oz.)

1 reduced-fat milk

Whole milk, buttermilk, goat’s milk

1 cup

1 whole milk

Whole evaporated milk

½ cup

1 whole milk

Whole yogurt, plain

1 cup (8 oz.)

1 whole milk

Whole chocolate milk

1 cup

1 whole milk + 1 carbohydrate

Other Milk Foods and Milk Substitutes

Food

Serving Size

Choices per Serving

Eggnog

fat-free

⅓ cup

1 carbohydrate

low-fat

⅓ cup

1 carbohydrate + ½ fat

whole milk

⅓ cup

1 carbohydrate + 1 fat

Rice drink

plain, fat-free

1 cup

1 carbohydrate

flavored, low-fat

1 cup

2 carbohydrates

Soy milk

light or low-fat, plain

1 cup

½ carbohydrate + ½ fat

regular, plain

1 cup

½ carbohydrate + 1 fat

Yogurt with fruit, low-fat

⅓ cup (6 oz.)

1 fat-free milk + 1 carbohydrate

Note: Unsweetened nut milks (such as almond milk and coconut milk) are on the Fats list.

Nonstarchy Vegetables

One nonstarchy vegetable choice (½ cup cooked or 1 cup raw) has 5 grams of carbohydrate, 2 grams of protein, 0 grams of fat, and 25 calories.

Nonstarchy Vegetables

Amaranth leaves (Chinese spinach)

Artichoke

Artichoke hearts (no oil)

Asparagus

Baby corn

Bamboo shoots

Bean sprouts (alfalfa, mung, soybean)

Beans (green, wax, Italian, yard-long beans)

Beets

Broccoli

Broccoli slaw, packaged, no dressing

Brussels sprouts*

Cabbage (green, red, bok choy, Chinese)

Carrots*

Cauliflower

Celery

Chayote

Coleslaw, packaged, no dressing

Cucumber

Daikon

Eggplant

Fennel

Gourds (bitter, bottle, luffa, bitter melon)

Green onions or scallions

Greens (collard, dandelion, mustard, purslane, turnip)

Hearts of palm

Jicama*

Kale

Kohlrabi

Leeks

Mixed vegetables (without starchy vegetables, legumes, or pasta)

Mushrooms, all kinds, fresh

Okra

Onions

Pea pods

Peppers (all varieties)

Radishes

Rutabaga

Sauerkraut, drained and rinsed**

Spinach

Squash, summer varieties (yellow, pattypan, crookneck, zucchini)

Sugar snap peas

Swiss chard

Tomato

Tomatoes, canned

Tomato sauce (unsweetened)**

Tomato/vegetable juice

Turnips

Water chestnuts

* Good source of fiber

** High in sodium

Sweets, Desserts, and Other Carbohydrates

One carbohydrate choice has 15 grams of carbohydrate and about 70 calories. One fat choice has 5 grams of fat and 45 calories.

Beverages, Soda, and Sports Drinks

Food

Serving Size

Choices per Serving

Cranberry juice cocktail

½ cup

1 carbohydrate

Fruit drink or lemonade

1 cup (8 oz.)

2 carbohydrates

Hot chocolate, regular

1 envelope (2 tablespoons or ¾ oz.) added to 8 oz. water

1 carbohydrate

Soft drink (soda), regular

1 can (12 oz.)

2½ carbohydrates

Sports drink (fluid replacement type)

1 cup (8 oz.)

1 carbohydrate

Brownies, Cake, Cookies, Gelatin, Pie, and Pudding

Food

Serving Size

Choices per Serving

Biscotti

1 oz.

1 carbohydrate + 1 fat

Brownie, small, unfrosted

1¼-inch square, ⅞-inch high (about 1 oz.)

1 carbohydrate + 1 fat

Cake, angel food, unfrosted

image of cake (about 2 oz.)

2 carbohydrates

Cake, frosted

2-inch square (about 2 oz.)

2 carbohydrates + 1 fat

Cake, unfrosted

2-inch square (about 1 oz.)

1 carbohydrate + 1 fat

Cookies, 100-calorie pack

1 oz.

1 carbohydrate + ½ fat

Cookies, chocolate chip

2 cookies, 2¼ inches across

1 carbohydrate + 2 fats

Cookies, gingersnaps

3 small cookies, 1½ inches across

1 carbohydrate

Cookies, large

1 cookie, 6 inches across (about 3 oz.)

4 carbohydrates + 3 fats

Cookies, sandwich cookies with crème filling

2 small cookies (about ⅔ oz.)

1 carbohydrate + 1 fat

Cookies, sugar-free

1 large or 3 small cookies (¾–1 oz.)

1 carbohydrate + 1–2 fats

Cookies, vanilla wafer

5 cookies

1 carbohydrate + 1 fat

Cupcake, frosted

1 small cupcake (about 1¾ oz.)

2 carbohydrates + 1–1½ fats

Flan

½ cup

2½ carbohydrates + 1 fat

Fruit cobbler

½ cup (3½ oz.)

3 carbohydrates + 1 fat

Gelatin, regular

½ cup

1 carbohydrate

Pie, commercially prepared fruit, 2 crusts

⅙ of 8-inch pie

3 carbohydrates + 2 fats

Pie, pumpkin or custard

⅛ of 8-inch pie

1½ carbohydrates + 1½ fats

Pudding, regular (made with reduced-fat milk)

½ cup

2 carbohydrates

Pudding, sugar-free or sugar- and fat-free (made with fat-free milk)

½ cup

1 carbohydrate

Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings

Food

Serving Size

Choices per Serving

Blended sweeteners (mixtures of artificial sweeteners and sugar)

1½ tablespoons

1 carbohydrate

Candy, chocolate, dark or milk type

1 oz.

1 carbohydrate + 2 fats

Candy, chocolate “kisses”

5 pieces

1 carbohydrate + 1 fat

Candy, hard

3 pieces

1 carbohydrate

Coffee creamer, nondairy type, powdered, flavored

4 teaspoons

½ carbohydrate + ½ fat

Coffee creamer, nondairy type, liquid, flavored

2 tablespoons

1 carbohydrate

Fruit snacks, chewy (pureed fruit concentrate)

1 roll (¾ oz.)

1 carbohydrate

Fruit spreads, 100% fruit

1½ tablespoons

1 carbohydrate

Honey

1 tablespoon

1 carbohydrate

Jam or jelly, regular

1 tablespoon

1 carbohydrate

Sugar

1 tablespoon

1 carbohydrate

Syrup, chocolate

2 tablespoons

2 carbohydrates

Syrup, light (pancake-type)

2 tablespoons

1 carbohydrate

Syrup, regular (pancake-type)

1 tablespoon

1 carbohydrate

Condiments and Sauces

Food

Serving Size

Choices per Serving

Barbecue sauce

3 tablespoons

1 carbohydrate

Cranberry sauce, jellied

¼ cup

1½ carbohydrates

Curry sauce*

1 oz.

1 carbohydrate + 1 fat

Gravy, canned or bottled*

½ cup

½ carbohydrate + ½ fat

Hoisin sauce

1 tablespoon

½ carbohydrate

Marinade

1 tablespoon

½ carbohydrate

Plum sauce

1 tablespoon

½ carbohydrate

Salad dressing, fat-free, cream-based

3 tablespoons

1 carbohydrate

Sweet-and-sour sauce

3 tablespoons

1 carbohydrate

Note: You can also check the Fats list and Free Foods list for other condiments.

* High in sodium

Doughnuts, Muffins, Pastries, and Sweet Breads

Food

Serving Size

Choices per Serving

Banana nut bread

1-inch slice (2 oz.)

2 carbohydrates + 1 fat

Doughnut, cake, plain

1 medium doughnut (1½ oz.)

1½ carbohydrates + 2 fats

Doughnut, hole

2 holes (1 oz.)

1 carbohydrate + 1 fat

Doughnut, yeast-type, glazed

1 doughnut, 3¾ inches across (2 oz.)

2 carbohydrates + 2 fats

Muffin, regular

1 muffin (4 oz.)

4 carbohydrates + 2½ fats

Muffin, lower-fat

1 muffin (4 oz.)

4 carbohydrates + ½ fat

Scone

1 scone (4 oz.)

4 carbohydrates + 3 fats

Sweet roll or Danish

1 pastry (2½ oz.)

2½ carbohydrates + 2 fats

Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream

Food

Serving Size

Choices per Serving

Frozen pops

1

½ carbohydrate

Fruit juice bars, frozen, 100% juice

1 bar (3 oz.)

1 carbohydrate

Ice cream, fat-free

½ cup

1½ carbohydrates

Ice cream, light

½ cup

1 carbohydrate + 1 fat

Ice cream, no-sugar-added

½ cup

1 carbohydrate + 1 fat

Ice cream, regular

½ cup

1 carbohydrate + 2 fats

Sherbet, sorbet

½ cup

2 carbohydrates

Yogurt, frozen, fat-free

⅓ cup

1 carbohydrate

Yogurt, frozen, regular

½ cup

1 carbohydrate + 0–1 fat

Yogurt, frozen, Greek, lower-fat or fat-free

½ cup

1½ carbohydrates

Protein

Meat, fish, poultry, cheese, eggs, and plant-based foods are all sources of protein and have varying amounts of fat. Foods from this list are divided into four groups based on the amount of fat they contain: lean protein, medium-fat protein, high-fat protein, and plant-based protein.

Lean protein

One lean protein choice has 0 grams of carbohydrate, 7 grams of protein, 2 grams of fat, and 45 calories.

Note: The serving size for meat, fish, poultry, or hard cheeses is usually 1 ounce.

Lean Protein

Food

Serving Size

Beef:

ground (90% or higher lean/10% or lower fat);

select or choice grades trimmed of fat: roast (chuck, round, rump, sirloin), steak (cubed, flank, porterhouse, T-bone), tenderloin

1 oz.

Beef jerky*

½ oz.

Cheeses with 3 grams of fat or less per ounce

1 oz.

Curd-style cheeses: cottage-type (all kinds), ricotta (fat-free or light)

¼ cup (2 oz.)

Egg substitutes, plain

¼ cup

Egg whites

2

Fish, fresh or frozen, such as catfish, cod, flounder, haddock, halibut, orange roughy, tilapia, trout

1 oz.

Fish, salmon, fresh or canned

1 oz.

Fish, sardines, canned

2 small sardines

Fish, tuna, fresh or canned in water or oil and drained

1 oz.

Fish, smoked: herring or salmon (lox)*

1 oz.

Game: buffalo, ostrich, rabbit, venison

1 oz.

Hot dog with 3 grams of fat or less per ounce*/**

1 hot dog (1¾ oz.)

Lamb: chop, leg, or roast

1 oz.

Organ meats: heart, kidney, liver***

1 oz.

Oysters, fresh or frozen

6 medium oysters

Pork, lean, Canadian bacon*

1 oz.

Pork, lean, ham*

1 oz.

Pork, lean, rib or loin chop/roast, tenderloin

1 oz.

Poultry, without skin: chicken, Cornish hen, domestic duck or goose (well drained of fat), turkey, lean ground turkey or chicken

1 oz.

Processed sandwich meats with 3 grams of fat or less per ounce: chipped beef, thin-sliced deli meats, turkey ham, turkey pastrami*

1 oz.

Sausage with 3 grams of fat or less per ounce*

1 oz.

Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp

1 oz.

Veal: cutlet (no breading), loin chop, roast

1 oz.

* High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size

** May contain carbohydrate

*** May be high in cholesterol

Medium-fat protein

One medium-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 5 grams of fat, and 75 calories.

Note: The serving size for meat, fish, poultry, or hard cheeses is usually 1 ounce.

Medium-Fat Protein

Food

Serving Size

Beef trimmed of visible fat: ground beef (85% or lower lean/15% or higher fat), corned beef, meatloaf, prime cuts of beef (rib roast), short ribs, tongue

1 oz.

Cheeses with 4–7 grams of fat per ounce: feta, mozzarella, pasteurized processed cheese spread, reduced-fat cheeses

1 oz.

Cheese, ricotta (regular or part-skim)

¼ cup (2 oz.)

Egg

1 egg

Fish: any fried

1 oz.

Lamb: ground, rib roast

1 oz.

Pork: cutlet, ground, shoulder roast

1 oz.

Poultry with skin: chicken, dove, pheasant, turkey, wild duck, or goose; fried chicken

1 oz.

Sausage with 4–7 grams of fat per ounce*

1 oz.

* High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size)

High-fat protein

These foods are high in saturated fat, cholesterol, and calories and may raise blood cholesterol levels if eaten on a regular basis. Try to eat three or fewer choices from this group per week.

One high-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 8 grams of fat, and 100 calories.

Note: The serving size for meat, fish, poultry, or hard cheeses is usually 1 ounce.

High-Fat Protein

Food

Serving Size

Bacon, pork

2 slices (1 oz. each before cooking)

Bacon, turkey*

3 slices (½ oz. each before cooking)

Cheese, regular: American, blue-veined, brie, cheddar, hard goat, Monterey jack, Parmesan, queso, Swiss

1 oz.

Hot dog: beef, pork, or combination**

1 hot dog (10 hot dogs per 1-lb. package)

Hot dog: turkey or chicken

1 hot dog (10 hot dogs per 1-lb. package)

Pork: sausage, spareribs

1 oz.

Processed sandwich meats with 8 grams of fat or more per ounce: bologna, hard salami, pastrami*

1 oz.

Sausage with 8 grams fat or more per ounce: bratwurst, chorizo, Italian, knockwurst, Polish, smoked, summer*

1 oz.

* High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size)

** Extra fat

Plant-Based Protein

Food

Serving Size

Choices per Serving

“Bacon” strips, soy-based

2 strips (½ oz.)

1 lean protein

Baked beans, canned*

⅓ cup

1 starch + 1 lean protein

Beans (black, garbanzo, kidney, lima, navy, pinto, white), cooked or canned, drained and rinsed*

½ cup

1 starch + 1 lean protein

“Beef” or “sausage” crumbles, meatless

1 oz.

1 lean protein

“Chicken” nuggets, soy-based

2 nuggets (1½ oz.)

½ carbohydrate + 1 medium-fat protein

Edamame, shelled*

½ cup

½ carbohydrate + 1 lean protein

Falafel (spiced chickpea and wheat patties)

3 patties (about 2 inches across)

1 carbohydrate + 1 high-fat protein

Hot dog, meatless, soy-based

1 hot dog (1½ oz.)

1 lean protein

Hummus*

⅓ cup

1 carbohydrate + 1 medium-fat protein

Lentils, any color, cooked or canned, drained and rinsed*

½ cup

1 starch + 1 lean protein

Meatless burger, soy-based

3 oz.

½ carbohydrate + 2 lean proteins

Meatless burger, vegetable- and starch-based*

1 patty (about 2½ oz.)

½ carbohydrate + 1 lean protein

Meatless deli slices

1 oz.

1 lean protein

Mycoprotein (“chicken” tenders or crumbles), meatless

2 oz.

½ carbohydrate + 1 lean protein

Nut spreads: almond butter, cashew butter, peanut butter, soy nut butter

1 tablespoon

1 high-fat protein

Peas (black-eyed and split peas), cooked or canned, drained and rinsed*

½ cup

1 starch + 1 lean protein

Refried beans, canned*/**

½ cup

1 starch + 1 lean protein

“Sausage” breakfast-type patties, meatless

1 (1½ oz.)

1 medium-fat protein

Soy nuts, unsalted

¾ oz.

½ carbohydrate + 1 medium-fat protein

Tempeh, plain, unflavored

¼ cup (1½ oz.)

1 medium-fat protein

Tofu

½ cup (4 oz.)

1 medium-fat protein

Tofu, light

½ cup (4 oz.)

1 lean protein

Note: Because carbohydrate content varies among plant-based protein foods, read food labels.

* Good source of fiber

** High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size)

Fats

One fat choice has 5 grams of fat and 45 calories.

Unsaturated Fats: Monounsaturated

Food

Serving Size

Almond milk (unsweetened)

1 cup

Avocado, medium

2 tablespoons (1 oz.)

Nut butters (trans fat–free): almond butter, cashew butter, peanut butter (smooth or crunchy)

1½ teaspoons

Nuts, almonds

6 nuts

Nuts, Brazil

2 nuts

Nuts, cashews

6 nuts

Nuts, filberts (hazelnuts)

5 nuts

Nuts, macadamia

3 nuts

Nuts, mixed (50% peanuts)

6 nuts

Nuts, peanuts

10 nuts

Nuts, pecans

4 halves

Nuts, pistachios

16 nuts

Oil: canola, olive, peanut

1 teaspoon

Olives, black (ripe)

8

Olives, green, stuffed

10 large

Spread, plant stanol ester–type, light

1 tablespoon

Spread, plant stanol ester–type, regular

2 teaspoons

Unsaturated Fats: Polyunsaturated

Food

Serving Size

Margarine, lower-fat spread (30%–50% vegetable oil, trans fat–free)

1 tablespoon

Margarine, stick, tub (trans fat–free), or squeeze (trans fat–free)

1 teaspoon

Mayonnaise, reduced-fat

1 tablespoon

Mayonnaise, regular

1 teaspoon

Mayonnaise-style salad dressing, reduced-fat

1 tablespoon

Mayonnaise-style salad dressing, regular

2 teaspoon

Nuts, pignolia (pine nuts)

1 tablespoon

Nuts, walnuts, English

4 halves

Oil: corn, cottonseed, flaxseed, grapeseed, safflower, soybean, sunflower

1 teaspoon

Salad dressing, reduced-fat*

2 tablespoons

Salad dressing, regular

1 tablespoon

Seeds, flaxseed, ground

1½ tablespoons

Seeds, pumpkin, sesame, sunflower

1 tablespoon

Tahini or sesame paste

2 teaspoons

* May contain carbohydrate.

Saturated Fats

Food

Serving Size

Bacon, cooked, regular or turkey

1 slice

Butter, reduced-fat

1 tablespoon

Butter, stick

1 teaspoon

Butter, whipped

2 teaspoons

Butter blends made with oil, reduced-fat or light

1 tablespoon

Butter blends made with oil, regular

1½ teaspoons

Chitterlings, boiled

2 tablespoons (½ oz.)

Coconut, sweetened, shredded

2 tablespoons

Coconut milk, canned, thick, light

⅓ cup

Coconut milk, canned, thick, regular

1½ tablespoons

Coconut milk beverage (thin), unsweetened

1 cup

Cream, half-and-half

2 tablespoons

Cream, heavy

1 tablespoon

Cream, light

1½ tablespoons

Cream, whipped

2 tablespoons

Cream cheese, reduced-fat

1½ tablespoons (¾ oz.)

Cream cheese, regular

1 tablespoon (½ oz.)

Lard

1 teaspoon

Oil: coconut, palm, palm kernel

1 teaspoon

Salt pork

¼ oz.

Shortening, solid

1 teaspoon

Sour cream, reduced-fat or light

3 tablespoons

Sour cream, regular

2 tablespoons

Free Foods

If a “free” food is listed with a serving size, that means the calories and/or carbohydrate are near the limits defined for “free.” Limit yourself to 3 servings or fewer of that food per day, and spread the servings throughout the day. If you eat all 3 servings at once, the carbohydrate in the food may raise your blood glucose level like 1 carbohydrate choice would. Food and drink choices listed here without a serving size can be used whenever you like.

Low-Carbohydrate Foods

Food

Serving Size

Candy, hard (regular or sugar-free)

1 piece

Fruits, cranberries or rhubarb, sweetened with sugar substitute

½ cup

Gelatin dessert, sugar-free, any flavor

Gum, sugar-free

Jam or jelly, light or no-sugar-added

2 teaspoons

Salad greens (such as arugula, chicory, endive, escarole, leaf or iceberg lettuce, purslane, romaine, radicchio, spinach, watercress)

Sugar substitutes (artificial sweeteners)

Syrup, sugar-free

2 tablespoons

Vegetables: any raw nonstarchy vegetables (such as broccoli, cabbage, carrots, cucumber, tomato)

½ cup

Vegetables: any cooked nonstarchy vegetables (such as carrots, cauliflower, green beans)

¼ cup

Reduced-Fat or Fat-Free Foods

Food

Serving Size

Cream cheese, fat-free

1 tablespoon (½ oz.)

Coffee creamers, nondairy, liquid, flavored

1½ teaspoons

Coffee creamers, nondairy, liquid, sugar-free, flavored

4 teaspoons

Coffee creamers, nondairy, powdered, flavored

1 teaspoon

Coffee creamers, nondairy, powdered, sugar-free, flavored

2 teaspoons

Margarine spread, fat-free

1 tablespoon

Margarine spread, reduced-fat

1 teaspoon

Mayonnaise, fat-free

1 tablespoon

Mayonnaise, reduced-fat

1 teaspoon

Mayonnaise-style salad dressing, fat-free

1 tablespoon

Mayonnaise-style salad dressing, reduced-fat

2 teaspoons

Salad dressing, fat-free

1 tablespoon

Salad dressing, fat-free, Italian

2 tablespoons

Sour cream, fat-free or reduced-fat

1 tablespoon

Whipped topping, light or fat-free

2 tablespoons

Whipped topping, regular

1 tablespoon

Condiments

Food

Serving Size

Barbecue sauce

2 teaspoons

Catsup (ketchup)

1 tablespoon

Chili sauce, sweet, tomato-type

2 teaspoons

Horseradish

Hot pepper sauce

Lemon juice

Miso

1½ teaspoons

Mustard, honey

1 tablespoon

Mustard, brown, Dijon, horseradish-flavored, wasabi-flavored, or yellow

Parmesan cheese, grated

1 tablespoon

Pickle relish (dill or sweet)

1 tablespoon

Pickles, dill*

1½ medium pickles

Pickles, sweet, bread and butter

2 slices

Pickles, sweet, gherkin

¾ oz.

Pimento

Salsa

¼ cup

Soy sauce, light or regular*

1 tablespoon

Sweet-and-sour sauce

2 teaspoons

Taco sauce

1 tablespoon

Vinegar

Worcestershire sauce

Yogurt, any type

2 tablespoons

* High in sodium

Drinks/Mixes

Bouillon, broth, consommé*

Bouillon or broth, low-sodium

Club soda

Cocoa powder, unsweetened (1 tablespoon)

Coffee, unsweetened or with sugar substitute

Diet soft drinks, sugar-free

Drink mixes (powder or liquid drops), sugar-free

Tea, unsweetened or with sugar substitute

Tonic water, sugar-free

Water

Water, flavored, sugar-free

* Good source of fiber

Seasonings

Flavoring extracts (for example, vanilla, almond, or peppermint)

Garlic, fresh or powder

Herbs, fresh or dried

Kelp

Nonstick cooking spray

Spices

Wine, used in cooking

Combination Foods

Entrées

Food

Serving Size

Choices per Serving

Casserole-type entrees (tuna noodle, lasagna, spaghetti with meatballs, chili with beans, macaroni and cheese)*

1 cup (8 oz.)

2 carbohydrates + 2 medium-fat proteins

Stews (beef/other meats and vegetables)*

1 cup (8 oz.)

1 carbohydrate + 1 medium-fat protein + 0–3 fats

* High in sodium

Frozen Meals/Entrées

Food

Serving Size

Choices per Serving

Burrito (beef and bean)*/**

1 burrito (5 oz.)

3 carbohydrates + 1 lean protein + 2 fats

Dinner-type healthy meal (includes dessert and is usually less than 400 calories)

about 9–12 oz.

2–3 carbohydrates + 1–2 lean proteins + 1 fat

“Healthy”-type entree (usually less than 300 calories)

about 7–10 oz.

2 carbohydrates + 2 lean proteins

Pizza, cheese/vegetarian, thin crust**

¼ of a 12-inch pizza (4½–5 oz.)

2 carbohydrates + 2 medium-fat proteins

Pizza, meat topping, thin crust**

¼ of a 12-inch pizza (5 oz.)

2 carbohydrates + 2 medium-fat proteins + 1½ fats

Pizza, cheese/vegetarian or meat topping, rising crust**

⅙ of 12-inch pizza (4 oz.)

2½ carbohydrates + 2 medium-fat proteins

Pocket sandwich**

1 sandwich (4½ oz.)

3 carbohydrates + 1 lean protein + 1–2 fats

Pot pie**

1 pot pie (7 oz.)

3 carbohydrates + 1 medium-fat protein + 3 fats

* Good source of fiber

** High in sodium

Salads (Deli-Style)

Food

Serving Size

Choices per Serving

Coleslaw

½ cup

1 carbohydrate + 1½ fats

Macaroni/pasta salad

½ cup

2 carbohydrates + 3 fats

Potato salad*

½ cup

1½–2 carbohydrates + 1–2 fats

Tuna salad or chicken salad

½ cup (3½ oz.)

½ carbohydrate +2 lean proteins + 1 fat

* High in sodium

Soups

Food

Serving Size

Choices per Serving

Bean, lentil, or split pea soup*/**

1 cup (8 oz.)

1½ carbohydrates + 1 lean protein

Chowder (made with milk)**

1 cup (8 oz.)

1 carbohydrate + 1 lean protein + 1½ fats

Cream soup (made with water)**

1 cup (8 oz.)

1 carbohydrate + 1 fat

Miso soup**

1 cup (8 oz.)

½ carbohydrate + 1 lean protein

Ramen noodle soup**

1 cup (8 oz.)

2 carbohydrates + 2 fats

Rice soup/porridge (congee)

1 cup (8 oz.)

1 carbohydrate

Tomato soup (made with water), borscht**

1 cup (8 oz.)

1 carbohydrate

Vegetable beef, chicken noodle, or other broth-type soup (including “healthy”-type soups, such as those lower in sodium and/or fat)**

1 cup (8 oz.)

1 carbohydrate + 1 lean protein

* Good source of fiber

** High in sodium

Fast Foods

Main Dishes/Entrées

Food

Serving Size

Choices per Serving

Chicken, breast, breaded and fried*/****

1 (about 7 oz.)

1 carbohydrate + 6 medium-fat proteins

Chicken, breast, meat only**

1

4 lean proteins

Chicken, drumstick, breaded and fried*

1 (about 2½ oz.)

½ carbohydrate + 2 medium-fat proteins

Chicken, drumstick, meat only**

1

1 lean protein + ½ fat

Chicken, nuggets or tenders****

6 (about 3½ oz.)

1 carbohydrate + 2 medium-fat proteins + 1 fat

Chicken, thigh, breaded and fried*/****

1 (about 5 oz.)

1 carbohydrate + 3 medium-fat proteins + 2 fats

Chicken, thigh, meat only**

1

2 lean proteins + ½ fat

Chicken, wing, breaded and fried*

1 wing (about 2 oz.)

½ carbohydrate + 2 medium-fat proteins

Chicken, wing, meat only**

1 wing

1 lean protein

Main dish salad (grilled chicken-type, no dressing or croutons)***/****

1 salad (about 11½ oz.)

1 carbohydrate + 4 lean proteins

Pizza, cheese, pepperoni, or sausage, regular or thick crust****

⅛ of a 14-inch pizza (about 4 oz.)

2½ carbohydrates + 1 high-fat protein + 1 fat

Pizza, cheese, pepperoni, or sausage, thin crust****

⅛ of a 14-inch pizza (about 2¾ oz.)

1½ carbohydrates + 1 high-fat protein + 1 fats

Pizza, cheese, meat, and vegetable, regular crust****

⅛ of a 14-inch pizza (about 5 oz.)

2½ carbohydrates + 2 high-fat proteins

* Definition and weight refer to food with bone, skin, and breading.

** Definition refers to food without bone, skin, and breading.

*** Good source of fiber

**** High in sodium

Asian

Food

Serving Size

Choices per Serving

Beef/chicken/shrimp with vegetables in sauce*

1 cup (about 6 oz.)

1 carbohydrate + 2 lean proteins + 1 fat

Egg roll, meat

1 egg roll (about 3 oz.)

1½ carbohydrates + 1 lean protein + 1½ fats

Fried rice, meatless

1 cup

2½ carbohydrates + 2 fats

Fortune cookie

1 cookie

½ carbohydrate

Hot-and-sour soup*

1 cup

½ carbohydrate + ½ fat

Meat with sweet sauce*

1 cup (about 6 oz.)

3½ carbohydrates + 3 medium-fat proteins + 3 fats

Noodles and vegetables in sauce (chow mein, lo mein)*

1 cup

2 carbohydrates + 2 fats

* High in sodium

Mexican

Food

Serving Size

Choices per Serving

Burrito with beans and cheese*/**

1 small burrito (about 6 oz.)

3½ carbohydrates + 1 medium-fat protein + 1 fat

Nachos with cheese**

1 small order (about 8 nachos)

2½ carbohydrates + 1 high-fat protein + 2 fats

Quesadilla, cheese only**

1 small order (about 5 oz.)

2½ carbohydrates + 3 high-fat proteins

Taco, crisp, with meat and cheese

1 small taco (about 3 oz.)

1 carbohydrate + 1 medium-fat protein + ½ fat

Taco salad with chicken and tortilla bowl*/**

1 salad (1 lb., including tortilla bowl)

3½ carbohydrates + 4 medium-fat proteins + 3 fats

Tostada with beans and cheese**

1 small tostada (about 5 oz.)

2 carbohydrates + 1 high-fat protein

* Good source of fiber

** High in sodium

Sandwiches

Food

Serving Size

Choices per Serving

Breakfast sandwich, breakfast burrito with sausage, egg, cheese*

1 burrito (about 4 oz.)

1½ carbohydrates + 2 high-fat proteins

Breakfast sandwich, egg, cheese, meat on an English muffin*

1 sandwich

2 carbohydrates + 3 medium-fat proteins + ½ fat

Breakfast sandwich, egg, cheese, meat on a biscuit*

1 sandwich

2 carbohydrates + 3 medium-fat proteins + 2 fats

Breakfast sandwich, sausage biscuit sandwich*

1 sandwich

2 carbohydrates + 1 high-fat protein + 4 fats

Chicken sandwich, grilled with bun, lettuce, tomatoes, spread*

1 sandwich (about 7½ oz.)

3 carbohydrates + 4 lean proteins

Chicken sandwich, crispy, with bun, lettuce, tomatoes, spread*

1 sandwich (about 6 oz.)

3 carbohydrates + 2 lean proteins + 3½ fats

Chicken sandwich, fish sandwich with tartar sauce and cheese

1 sandwich (5 oz.)

2½ carbohydrates + 2 medium-fat proteins + 1½ fats

Hamburger, regular with bun and condiments (ketchup, mustard, onion, pickle)

1 burger (about 3½ oz.)

2 carbohydrates + 1 medium-fat protein + 1 fat

Hamburger, 4 oz. meat with cheese, bun, and condiments (ketchup, mustard, onion, pickle)*

1 burger (about 8½ oz.)

3 carbohydrates + 4 medium-fat protein + 2½ fats

Hot dog with bun, plain*

1 hot dog (about 3½ oz.)

1½ carbohydrates + 1 high-fat protein + 2 fats

Submarine sandwich (no cheese or sauce), less than 6 grams fat*

One 6-inch sub

3 carbohydrates + 2 lean proteins

Submarine sandwich (no cheese or sauce), regular*

One 6-inch sub

3 carbohydrates + 2 lean proteins + 1 fat

Wrap, grilled chicken, vegetables, cheese, and spread*

1 small wrap (about 4–5 oz.)

2 carbohydrates + 2 lean proteins + 1½ fats

* High in sodium

Sides/Appetizers

Food

Serving Size

Choices per Serving

French fries*/**

1 small order (about 3½ oz.)

2½ carbohydrates + 2 fats

French fries*/**

1 medium order (about 5 oz.)

3½ carbohydrates + 3 fats

French fries*/**

1 large order (about 6 oz.)

4½ carbohydrates + 4 fats

Hashbrowns**

1 cup/medium order (about 5 oz.)

3 carbohydrates + 6 fats

Onion rings**

1 serving (8–9 rings, about 4 oz.)

3½ carbohydrates + 4 fats

Salad, side (no dressing, croutons or cheese)

1 small salad

1 nonstarchy vegetable

* Extra fat

** High in sodium

Beverages and Desserts

Food

Serving Size

Choices per Serving

Coffee, latte (fat-free milk)

1 small order (about 12 oz.)

1 fat-free milk

Coffee, mocha (fat-free milk, no whipped cream)

1 small order (about 12 oz.)

1 fat-free milk + 1 carbohydrate

Milkshake, any flavor

1 small shake (about 12 oz.)

5½ carbohydrates + 3 fats

Milkshake, any flavor

1 medium shake (about 16 oz.)

7 carbohydrates + 4 fats

Milkshake, any flavor

1 large shake (about 22 oz.)

10 carbohydrates + 5 fats

Soft-serve ice cream cone

1 small

2 carbohydrates + ½ fat

Alcohol

One alcohol equivalent or choice (½ oz. absolute alcohol) has about 100 calories. One carbohydrate choice has 15 grams of carbohydrate and about 70 calories.

Alcoholic Beverage

Serving Size

Choices per Serving

Beer, light (less than 4.5% abv)

12 fl. oz.

1 alcohol equivalent + ½ carbohydrate

Beer, regular (about 5% abv)

12 fl. oz.

1 alcohol equivalent + 1 carbohydrate

Beer, dark (more than 5.7% abv)

12 fl. oz.

1 alcohol equivalent + 1–1½ carbohydrates

Distilled spirits (80 or 86 proof): vodka, rum, gin, whiskey, tequila

1½ fl. oz.

1 alcohol equivalent

Liqueur, coffee (53 proof)

1 fl. oz.

½ alcohol equivalent + 1 carbohydrate

Sake

1 fl. oz.

½ alcohol equivalent

Wine, champagne/sparkling

5 fl. oz.

1 alcohol equivalent

Wine, dessert (sherry)

3½ fl. oz.

1 alcohol equivalent + 1 carbohydrate

Wine, dry, red or white (10% abv)

5 fl. oz.

1 alcohol equivalent

Note: % abv refers to the percentage of alcohol by volume.

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