Food Choices:Picking And Choosing The Best
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| Fruits | Vegetables |
|---|---|
| 5 oz apple, 81 calories, 21 carbs | 7 oz baked potato, 221 calories, 51 carbs |
| 4 oz banana, 105 calories, 27 carbs | 1 cup broccoli, 44 calories, 8 carbs |
| 1/4 cup raisins. 109 calories, 28 carbs | 1 cup green beans, 40 calories, 9 carbs |
| 1 cup regular gelatin, 160 calories, 40 carbs | 1 cup lettuce, 7 calories, 1 carb |
| 1 cup sugarfree gelatin, 16 calories, 2 carbs | 1 cup asparagus, 44 calories, 8 carbs |
| 4 oz orange, 60 calories, 15 carbs | 1 cup lima beans, 216 calories, 39 carbs |
| 2 oz plum, 36 calories, 9 carbs | 1 cup red beets, 74 calories, 17 carbs |
| 15 grapes, 35 calories, 9 carbs | 1 cup brussel sprouts, 60 calories, 14 carbs |
| 3 medium apricots, 51 calories, 12 carbs | 1 cup cabbage, 34 calories, 7 carbs |
| 1 medium avocado, 306 calories, 12 carbs | 1 cup cooked carrots, 70 calories, 16 carbs |
| 1 cup blueberries, 80 calories, 21 carbs | 1 raw carrot, 31 calories, 7 carbs |
| 1 cup cantaloupe, 56 calories, 13 carbs | 1 cup cauliflower, 28 calories, 5 carbs |
| 1/2 grapefruit, 40 calories, 10 carbs | 1 cup canned corn,132 calories, 30 carbs |
| 1 medium peach, 37 calories, 10 carbs | 1 cup celery, 28 calories, 6 carbs |
| 1 medium pear, 98 calories, 25 carbs | 1/2 cucumber, 7 calories, 1 carb |
| 1 cup pineapple, 76 calories, 19 carbs | 1 cup mushrooms, 42 calories, 8 carbs |
| 1 cup strawberries, 45 calories, 11 carbs | 1/2 cup fresh onion, 46 calories, 11 carbs |
| 1 cup watermelon, 50 calories, 12 carbs | 1 cup sweet peas, 118 calories, 21 carbs |
| Finished Meal Selections | 1 cup green peppers,28 calories, 6 carbs |
| beef pot pie, 330 cal., 38 carbs | 20 pcs. french fries, 200 calories, 31 carbs |
| Mac and cheese, 430 cal., 40 carbs | 1 cup mashed potatoes, 162 calories, 37 carbs |
| slice cheese pizza, 153 cal., 18 carbs | 1 cup spinach, 42 calories, 7 carbs |
| spaghetti/meat sauce, 332 calories,40 carbs | 1 sweet potato, 117 calories, 28 carbs |
| filled taco, 210 cal., 21 carbs | 1 cup canned tomatoes, 32 calories, 7 carbs |
| Dairy Products | Snack Foods |
| 1 cup ice cream, 265 calories, 32 carbs | 1 cup popcorn, 55 calories, 6 carbs |
| 1 cup 1% milk,120 calories, 12 carbs | 1 doughnut, 198 calories, 23 carbs |
| 1 cup non-fat milk, 86 calories, 12 carbs | 1 oz. chocolate candy bar, 140 calories, 19 carbs |
| 1 cup whole milk,150 calories, 11 carbs | 1/8 pc (4 oz) apple pie, 290 calories, 46 carbs |
| 1 cup 2% cottage cheese, 208 calories, 3 carbs | 1/8 pc. pie (other varieties), 411 calories, 58 carbs |
| 1 oz cream cheese, 99 calories, 1 carb | 2 graham crackers, 60 calories, 11 carbs |
| 1 oz cheddar cheese, 114 calories, 0 carbs | 2" brownie,170 calories, 25 carbs |
| 1 oz American cheese,105 calories, 0 carbs | 1 oz angel food cake, 73 calories, 16 carbs |
| 1 T. butter, 108 calories, 0 carbs | 1/12 pc. carrot cake, 484 calories, 52 carbs |
| 8 oz. lowfat plain yogurt, 140 calories, 16 carbs | 1/12 pc. cheesecake, 457 calories, 32 carbs |
| 8 oz yogurt with fruit on the bottom, 217 calories, 41 carbs | 1 cupcake, 173 calories, 28 carbs |
| 1 T. light cream, 29 calories, 1 carb | 1/9 pc. gingerbread, 263 calories, 36 carbs |
| 1 T. heavy cream, 51 calories, 0 carbs | 1/16 pc. pound cake, 229 calories, 25 carbs |
| 1 T. sour cream, 26 calories, 1 carb | 1/8 pc. yellow cake, 243 calories, 36 carbs |
| 1 cup custard, 324 calories, 47 carbs | 1 oz caramels, 108 calories, 22 carbs |
| 1/2 cup pudding, 151 calories, 28 carbs | 1 oz chocolate fudge, 108 calories, 23 carbs |
| 1 cup sherbet, 254 calories, 55 carbs | 1 oz hard candy (about 4 pcs.), 112 calories, 28 carbs |
| 1 oz. marshmallow's, 90 calories, 23 carbs | |
| Meats/Protein Sources | Seafood |
| 1 large egg, 75 calories, 1 carb | 3 oz shrimp, 132 calories, 1 carb |
| 3 oz roasted chicken, 168 calories, 0 carbs | 3 oz fresh salmon, 130 calories, 0 carbs |
| 3 slices bacon, 110 calories, 0 carbs | 3 oz raw clams, 63 calories, 0 carbs |
| 3 oz beef, 240 calories, 0 carbs | 3 oz crab meat, 80 calories, 0 carbs |
| 1 pc fried chicken leg, 220 calories, 8 carbs | 4 pcs. fish sticks, 308 calories, 27 carbs |
| 1 egg white only, 17 calories, 0 carbs | 3 oz flounder, 100 calories, 0 carbs |
| 3 oz smoked ham, 151 calories, 0 carbs | 3 oz haddock, 140 calories, 0 carbs |
| 3 oz lamb, 270 calories, 0 carbs | 3 oz lobster, 83 calories, 1 carb |
| 3 oz pork chop, 216 calories, 0 carbs | 3 oz raw oysters, 70 calories, 4 carbs |
| 3 oz turkey breast, 160 calories, 0 carbs | 3 oz scallops, 113 calories, 3 carbs |
| 3 oz veal cutlet, 242 calories, 0 carbs | 3 oz tuna in oil, 158 calories, 0 carbs |
| 3 oz tuna in water, 99 calories, 0 carbs | |
| Grains and Pasta | Miscellaneous |
| 2.5 oz bagel, 195 calories, 38 carbs | 1 T. honey64 calories, 17 carbs |
| 1 slice wheat bread, 69 calories, 13 carbs | 1 T. fruit jam, 48 calories, 13 carbs |
| 1 hamburger roll, 123 calories, 22 carbs1 T. fruit jelly, 51 calories, 14 carbs | |
| 1 small corn muffin, 174 calories, 29 carbs | 1 T. molasses, 55 calories, 14 carbs |
| 1 pc 5" waffle, 218 calories, 25 carbs | 1 T. maple syrup, 52 calories, 43 carbs |
| 1 cup corn flakes, 110 calories, 24 carbs | 2 oz popsicle, 42 calories, 11 carbs |
| 1 cup bran cereal, 100 calories, 20 carbs | 1 cup tomato sauce, 74 calories, 18 carbs, |
| 1 pc. 4" pancake, 74 calories, 14 carbs | 1 dill pickle, 1 calories, 0 carbs |
| 1 pc. 2 oz pita pocket, 130 calories, 30 carbs | 1 T. BBQ sauce, 12 calories, 2 carbs, |
| 1 cup plain popcorn, 37 calories, 13carbs | 1 T. Ketchup, 16 calories, 4 carbs |
| 1 oz salted pretzels, 108 calories, 22 carbs | 1 T. blue cheese salad dressing, 77 calories, 1 carb |
| 1 cup brown rice, 216 calories, 45 carbs | 1 T. lowfat Italian dressing, 15 calories, 2 carbs |
| 1 cup pasta, 185 calories, 37 carbs | 1 T. mayonnaise, 4 calories, 0 carbs |
| 1 T. mustard, 4 calories, 0 carbs | |
| 4 olives, 18 calories, 0 carbs | |
| 1 cup fresh coconut, 283 calories, 12 carbs | |
| Beverages | Nuts and Seeds |
| 12 oz beer, 146 calories, 13 carbs | 1/4 cup cashews, 187 calories, 9 carbs |
| 12 oz cola drink, 152 calories, 39 carbs | 1/4 cup almonds, 218 calories, 7 carbs |
| 12 oz diet cola drink, 4 calories, 0 carbs | 1/4 cup peanuts, 209 calories, 8 carbs |
| 12 oz light beer, 99 calories, 5 carbs | 1/4 cup pecans, 192 calories, 4 carbs |
| 12 oz water, 0 calories, 0 carbs | 1/4 cup walnuts, 164 calories, 4 carbs |
| 4 oz wine, 82 calories, 2 carbs/td> | 1 T. peanut butter, 95 calories, 3 carbs |
| 1 cup hot cocoa, 213 calories, 30 carbs |
Some items though are so low in calories, carbs, fats etc. that they are considered daily freebies. You may have these once every day and don't even have to count any of the information from the nutrition label into your daily counts.
- raw vegetables
- green salad with an assortment of raw vegetables
- 6 oz. can of low sodium tomato or vegetable juice
- one cup of homemade low sodium broth
- unsweetened hot or iced tea, (use stevia if you prefer sweetened)
- seltzer water with a squirt of fresh lime or lemon
Many people have this feeling they only need to worry about the carbohydrates line of the nutrition label but this is just not true for the diabetic. Too many calories also will lead to weight gain. High fat choices, often although low in carbs, these will still raise your cholesterol levels and high sodium levels will raise your blood pressure in the future, if not already.
So to pick some of the optimal healthy foods for your diet, you must learn to vary your diet every single meal, eat sensible portion sizes and snack wisely. But most of all, enjoy one of life's guilty pleasures every single day by enjoying a well-planned but good balanced meal.
Return to "Diabetic Nutrition" from "Food Choices"
This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.
