46

Starch
Starchy foods, such as bread, pasta, rice and cereal, provide carbohydrate,
the body’s energy source. Choose starchy foods that are whole grain and
high in fiber for overall good nutrition.
PLANNING

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
STARCH

Bread
Bagel, plain (includes onion, ¼ medium (1 oz) 72 14 1 3
YOUR MEALS

poppy, sesame)
Bread, naan, plain 1 piece (approx 3 oz) 262 45 2 9
1 small
Bread, pita, white 77 16 1 3
(4 inch diameter; 1 oz)
Bread, white 1 slice (1 oz) 77 14 1 3
Bread, whole-wheat 1 slice (1 oz) 81 14 2 4
Corn bread prepared with 1 piece (approx 2 oz) 198 33 1 4
2% milk
English muffin 1 muffin 127 26 3 5
Hot dog or hamburger roll, ½ roll (approx 1 oz) 67 11 0 2
plain

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
1 pancake
Pancake, plain, prepared 74 14 1 2
(4 inches; approx 1 oz)
2 taco shells
Taco shell, baked 127 17 2 2
(5 inches; 1 oz)
Tortilla, corn 1 tortilla (approx 1 oz) 52 11 2 1
Roll, plain 1 small roll (1 oz) 78 13 1 3
Cereals
Bran flakes 1 cup 130 34 7 4
Granola cereal ¼ cup 149 16 3 5
Grits, cooked ½ cup 91 19 1 2
Oatmeal, cooked, ½ cup 83 14 2 3
quick and regular
Raisin bran ½ cup 95 23 4 2
STARCH

Shredded wheat ½ cup 86 20 3 3

47
 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

48
Grains (including pasta and rice)
1
Barley, cooked /3 cup 64 15 2 1
Bran, oat, dry ¼ cup 58 16 4 4
Bran, wheat, dry ½ cup 63 19 12 5
STARCH

Buckwheat, roasted, cooked ½ cup 77 17 2 3

1
Couscous, cooked /3 cup 59 12 1 2
1
Millet, cooked /3 cup 69 14 1 2
1
Noodles, egg, cooked /3 cup 74 13 1 2
Pasta: macaroni, spaghetti, 1
/3 cup 74 14 1 3
cooked
1
Quinoa, cooked /3 cup 74 13 2 3
1
Rice, brown, cooked /3 cup 73 15 1 2
1
Rice, white, cooked /3 cup 81 18 0 1
Wild rice, cooked ½ cup 83 18 2 3

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Crackers and Snacks
Crackers, crispbread, rye 2 pieces (approx ¾ oz) 73 16 3 2
Crackers, oyster 20 crackers 84 15 1 2
Crackers, saltine-type 6 crackers 75 13 1 2
Matzoh, plain ¾ oz 84 18 1 2
Popcorn, air-popped, white 3 cups 92 19 4 3
Rice cakes, brown rice, plain 2 cakes 70 15 1 1
Tortilla chips, plain 1 oz 134 19 2 2
Beans, Peas, and Lentils
1
Baked beans, canned, vegetarian /3 cup 80 18 4 4
Beans, black, cooked ½ cup 114 20 8 8
STARCH

Beans, garbanzo, cooked ½ cup 134 22 6 7

Beans, pinto, cooked ½ cup 122 22 8 8
Lentils, cooked ½ cup 115 20 8 9
49

Refried beans, canned, ½ cup 100 16 6 6

vegetarian
50
Fruit
Fruit contains carbohydrate, so you need to count it as part of your meal
plan. Fresh fruit or fruit salad is a perfect choice for a healthy sweet
dessert. Fruit is full of vitamins, minerals, and fiber just like vegetables.

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
FRUIT

Fruit (Fresh)
Apple, unpeeled, small 1 small (approx 5 oz) 77 21 4 0
1 extra small, less than
Banana 72 19 2 1
6 inches long (approx 3 oz)
Blackberries ¾ cup (approx 4 oz) 46 10 6 2
Blueberries ¾ cup (approx 4 oz) 63 16 3 1
Cantaloupe 1 cup diced (5½ oz) 53 13 1 1
Cherries, sweet, fresh 12 (3½ oz) 62 16 2 1
Clementine 1 fruit 35 9 1 1
Figs, fresh 2 medium (3½ oz) 74 19 3 1
Grapes, red or green 17 small (approx 3 oz) 57 15 0 1
Grapefruit, fresh ½ large (approx 6 oz) 53 13 2 1

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Guava 2 fruit (approx 4 oz) 75 16 6 3
Honeydew melon 1 cup diced (6 oz) 61 15 1 1
Kiwi fruit ½ cup, sliced 55 13 3 1
Mango ½ cup (approx 3 oz) 50 12 1 1
Orange 1 large (6½ oz) 86 22 4 2
Papaya 1 cup (approx 5 oz) 62 16 3 1
Peach, fresh 1 medium (approx 5 oz) 58 14 2 1
Pear, fresh ½ large (4 oz) 66 18 4 0
Pineapple, fresh ¾ cup 62 16 2 1
Plantain, raw ½ cup (2½ oz) 90 24 2 1
Plums, fresh 2 small (approx 5 oz) 61 15 2 1
Pomegranate seeds (arils) ½ cup 72 16 4 1
FRUIT

Raspberries 1 cup (4 oz) 64 15 8 1

Strawberries 1¼ cups whole berries (6 oz) 58 14 4 1
Tangerine 1 large (4 oz) 64 16 2 1
51

Watermelon 1¼ cups diced (7 oz) 57 14 1 1

 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

52
Fruit Juice
Apple juice, unsweetened ½ cup 57 14 0 0
Cranberry juice cocktail, ½ cup 68 17 0 0
bottled
Orange juice ½ cup 56 13 0 1
FRUIT

Vegetable and fruit juice 1 cup 113 27 0 1

blends, 100% juice

Many fruits are high in fiber, especially those with the skin or pulp. Fruits can
also satisfy a sweet tooth without having candy and other desserts.

 hoose fresh or
C  void processed fruits
A  void fruit juices with
A
frozen fruits in a can or jar added sugar

Milk and Yogurts

Including low-fat dairy products in your meal plan is a great way
to get calcium and high-quality protein.

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Dairy - Milk
Milk, low-fat (1%) 1 cup 105 12 0 9
Milk, reduced-fat (2%) 1 cup 125 12 0 9
Milk, whole 1 cup 149 12 0 8
Dairy - Yogurt
Yogurt, Greek, plain, nonfat 6 oz 100 6 0 17
Yogurt, plain, low-fat 8 oz 143 16 0 12
Non-dairy
Almond milk 1 cup 60 8 1 1
MILK AND YOGURTS

Coconut milk ¼ cup 138 3 1 1

Soy milk, plain 1 cup 100 8 1 7
53
54
Vegetables A serving of vegetables is:
For good health, try to eat at least 3 to 5 servings • ½ cup of cooked vegetables
of non-starchy vegetables a day. More is better! • 1 cup of raw vegetables

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
VEGETABLES

Starchy Vegetables
Corn, cooked ½ cup 72 16 2 3
Corn, sweet, yellow, frozen, 1 ear 122 30 4 4
kernels on cob, unprepared
Peas, green, cooked ½ cup 67 13 4 4
1
Plantain, cooked /3 cup 60 16 1 0
Potato, baked with skin 1 small (approx 5 oz) 128 29 3 3
Potato, boiled, all kinds ½ cup (approx 3 oz) 68 16 1 1
Potato, mashed, with milk ½ cup (approx 4 oz) 119 18 2 2
and butter
Squash, winter, all varieties, 1 cup 76 18 6 2
baked

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Sweet potato, plain ½ cup (3½ oz) 90 21 3 2
Yam, cooked ½ cup (2½ oz) 79 19 3 1
Non-starchy Vegetables
Asparagus, cooked ½ cup 20 4 2 2
Beans, green or yellow, raw 1 cup 31 7 3 2
Beets, cooked ½ cup 37 8 2 1
Bitter gourd, cooked 1 cup 24 5 3 1
Broccoli, cooked, chopped ½ cup 27 6 3 2
Brussels sprouts, cooked ½ cup 28 6 2 2
Cabbage, cooked, shredded ½ cup 17 4 1 1
Carrots, slices, cooked ½ cup 27 6 2 1
Cauliflower, cooked, chopped ½ cup 14 3 1 1
VEGETABLES

Celery, cooked 1 cup 27 6 2 1

Collard greens, cooked 1 cup 63 11 8 5
55

Cucumber, slices, raw ½ cup 8 2 0 0

 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

56
Non-starchy Vegetables (continued)
Eggplant, cooked 1 cup 35 9 3 1
Kale, cooked 1 cup 36 7 3 2
Lettuce, green leaf 1 cup shredded 5 1 1 0
Mushrooms, stir-fried ½ cup pieces 14 2 1 2
VEGETABLES

Okra, cooked ½ cup 18 4 2 2

Onions, cooked, chopped ½ cup 46 11 2 1
Pea pods, cooked 1 cup 67 11 5 5
Peppers (green and red 1 cup 38 9 2 1
varieties), cooked
Spaghetti squash 1 cup 31 7 2 1
Spinach, cooked 1 cup 41 7 4 5
Squash, summer, ½ cup 9 2 1 1
all varieties, raw
Swiss chard, cooked ½ cup 18 4 2 2
Tomato, ripe, chopped 1 cup 32 7 2 2
Turnips, cooked ½ cup 17 4 2 1

Protein
Choose poultry without the skin for less saturated
fat and cholesterol. Choose round and loin cuts of
beef and pork.
Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

Lean (Approximately 0-4 grams of fat per serving)

Beef, ground, 90% lean meat/ 1 oz 65 0 0 8
10% fat, cooked, pan-browned
Beef, liver, raw 1 oz 38 1 0 6
Buffalo, cooked, roasted 1 oz 37 0 0 8
Cheese, nonfat or fat-free About 1 oz 24 2 0 4
Chicken, liver, raw 1½ oz 52 0 0 7
PROTEIN

Chicken, roasted ¼ cup 66 0 0 10

Chicken, ground, cooked, 1 oz 54 0 0 7
pan-browned
Clams, raw 1 oz 24 1 0 4
57

Cod, raw 1 oz 23 0 0 5
 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

58
Lean Protein (continued)
Cornish hen, cooked 1 oz 38 0 0 7
Crab, raw 1 oz 24 0 0 5
Domestic duck, cooked ¼ cup (1 oz) 70 0 0 8
PROTEIN

Egg whites 2 34 0 0 7
Fish, whiting, cooked 1 oz 33 0 0 7
Lamb, kidneys, raw 1 oz 27 0 0 4
Lobster, raw 1 oz 22 0 0 5
Oysters, fresh 6 medium 43 2 0 5
Pork, Canadian bacon, 1 oz 31 0 0 6
uncooked
Pork, cured, lean, ham 1 oz 45 1 0 5
Pork, loin, cooked 1 oz 42 0 0 7
Processed sandwich meats with About 1 oz
3 grams of fat or less per oz: 43 1 0 7
(¼ cup pieces)
turkey ham, sliced, extra lean

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Rabbit, cooked 1 oz 56 0 0 8
Ricotta with part-skim milk ¼ cup (approx 2 oz) 86 3 0 7
Roast beef, deli style 1 slice (½ oz) 16 0 0 3
Shrimp, raw 1 oz 20 0 0 4
Smoked salmon (lox) 1 oz 33 0 0 5
Tilapia, raw 1 oz 28 0 0 6
Trout, raw 1 oz 42 0 0 6
Turkey, ground, cooked, 1 oz 43 0 0 9
pan-browned
Turkey, pork, and beef sausage, 1 oz 29 3 0 2
low-fat
Veal cutlet, boneless 1 oz 30 0 0 6
PROTEIN

Venison, deer, lean, cooked 1 oz 40 0 0 8

Wieners (beef franks, fat-free) 1 (1¾ oz) 39 3 0 7
59
 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

60
Medium Fat (Approximately 4-6 grams of fat per serving)
3 slides (1 oz each
Bacon, turkey 66 1 0 5
before cooking)
Beef, ground, 85% lean/ 1 oz 71 0 0 7
15% fat, cooked
PROTEIN

Beef, tongue 1 oz 69 0 0 5
Chicken with skin 1 oz 84 0 0 10
Corned beef 1 oz 71 0 0 8
Egg 1 large 72 0 0 6
Fish fillet, battered or About 1 oz 53 4 0 3
breaded, and fried
Lamb: chop, leg, or roast, 1 oz 67 0 0 7
cooked
Lamb, ground, cooked, broiled 1 oz 80 0 0 7
Pork, ground 1 oz 84 0 0 7
Salmon, Atlantic, cooked 1 oz 58 0 0 6
Turkey, with skin, cooked 1 oz 85 0 0 9

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
High Fat (Approximately 7 or more grams of fat per serving)
2 slices (1 oz each
Bacon, pork 234 1 0 7
before cooking)
Cheese, regular, cheddar 1 oz 115 0 0 7
Cheese, regular, Swiss 1 oz 108 2 0 8
Pork: spareribs, lean, cooked 1 oz 112 0 0 8
Processed sandwich meats
with 8 grams of fat or more 1 oz 119 0 0 6
per oz: hard salami
Sausage with 8 grams fat or
more per oz: chorizo, pork 1 oz 129 1 0 7
and beef
PROTEIN

61
 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

62
Plant-Based Proteins
Beans: black, cooked or ½ cup 114 20 8 8
canned, drained and rinsed
Beans: garbanzo, cooked or ½ cup 134 22 6 7
canned, drained and rinsed
PROTEIN

Beans: kidney, cooked or ½ cup 108 19 6 7

canned, drained and rinsed
Beans: navy, cooked or canned, ½ cup 127 24 10 7
drained and rinsed
Edamame, frozen ½ cup 65 5 3 6
3 patties
Falafel 170 16 2 7
(about 2¼ inches across)
1
Hummus /3 cup 136 12 5 6
Lentils, cooked ½ cup 115 20 8 9
Meatless bacon 2 strips (approx ½ oz) 31 1 0 1
Meatless burger, vegan 1 patty (about 2½ oz) 94 6 4 12
1
Meatless chicken /3 cup 125 2 2 13

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Meatless frankfurter 1 (2½ oz) 163 5 3 14
Meatless luncheon slices 1 slice (½ oz) 26 1 0 2
Meatless sausage 1 link (1 oz) 72 3 1 5
Split peas cooked ½ cup 116 21 8 8
Tofu, firm 1 slice 52 2 0 6

Plant-based protein foods provide quality protein,

healthy fats, and fiber. They vary in how much fat and
carbohydrate they contain, so make sure to read labels.
PROTEIN

63
64
Fats
To lower your risk for heart disease, try to eat less saturated and trans fat —
the unhealthy fats. Less than 10% of your total daily calories should come
from saturated fat.
FATS

Food Serving Size Total fats (g) Calories Carbs (g) Fiber (g) Protein (g)
Unsaturated Fats
Almonds 6 4 42 2 1 2
Avocado,fresh 1 (approx 5 oz) 21 227 12 9 3
Flaxseeds, ground 1½ tbsp 4 56 3 3 2
Mayonnaise, regular 1 tbsp 12 103 0 0 0
Mayonnaise-style salad 1 tbsp 10 94 0 0 0
dressing, regular
Nut butters (trans fat-free):
almond butter, cashew butter, 1 tbsp 8 97 5 1 2
peanut butter
Oil: canola, corn, cottonseed,
grape seed, olive, peanut, 1 tsp 5 40 0 0 0
safflower, soybean, sunflower

Food Serving Size Total fats (g) Calories Carbs (g) Fiber (g) Protein (g)
Olives, green, pickled 10 4 39 1 1 0
Pecans ¼ oz 5 49 1 1 1
Walnuts,English ½ oz 9 93 2 1 2
Saturated Fats
Butter, light, stick 1 tsp 3 23 0 0 0
Cream, half and half 2 tbsp 3 39 1 0 1
Cream cheese, fat-free 1½ tbsp (1 oz) 0 28 2 0 4
Oil: coconut, palm 1 tsp 5 39 0 0 0
Shortening, lard and 1 tsp 4 38 0 0 0
vegetable oil
Sour cream, reduced-fat 3 tbsp 5 65 3 0 3
FATS

65
66
Combination Foods
Prepare foods that aren’t breaded or fried. The breading
adds to your carb count and your calorie count.

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Entrees
Beef stew, canned 7 oz 194 15 2 9
COMBINATION FOODS

Chili with meat and beans About 5 oz 214 6 2 17

Lasagna with meat 8 oz 423 26 3 25
Mac and cheese with 7 oz 310 44 2 13
cheese sauce
Spaghetti with meatballs About 5 oz 228 21 2 11
Salads (Deli-Style)
Coleslaw ½ cup 146 14 2 1
Potato salad ½ cup 179 14 2 3
Tuna salad ½ cup (3½ oz) 192 10 0 16

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Soups
Chicken noodle soup 1 cup (about 8 oz) 100 9 2 8
Clam chowder 1 cup (about 8½ oz) 154 19 1 8
(made with low-fat milk)
Egg drop soup 1 cup (about 8½ oz) 65 10 1 3
Split pea soup 1 cup (about 9 oz) 180 30 5 10
Tomato soup (made with water) 1 cup (about 8½ oz) 74 16 2 2

Many foods are a mix of starch and protein, stacked up or mixed together. You can still fit
combination foods into the plate method meal plan:

• For lasagna, simply fill half of your • For soup or chili, add
plate with the combo of meat plenty of non-starchy
and starch. Then fill the vegetables. Try to keep
other half of your plate the portions similar to
COMBINATION FOODS

with non-starchy vegetables that of a plate

67
68
Sweets and desserts
It is important to remember that most sweets
have a lot of calories and carbs in a small portion.
Be sure to be mindful of the serving size.

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Desserts
Brownies About 1 oz 115 18 1 1
SWEETS AND DESSERTS

Cake, unfrosted 1 piece (2½ oz) 264 42 1 4

2 cookies
Cookies, chocolate chip 118 16 0 1
(2¼ inches across)
Large cookie, raisin, soft 1 cookie 60 10 0 1
Frozen pops, sugar free 1 (1¾ fl oz) 12 3 0 0
Ice cream, fat-free ½ cup 92 20 1 3
Ice cream, no sugar added ½ cup 115 15 0 3
Pie, blueberry, 1 piece (1/6 of 8-inch pie) 271 41 1 2
commercially prepared

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Pie, pecan, 1 slice 541 79 3 6
commercially prepared
Pie, pumpkin, 1 slice 323 46 2 5
commercially prepared
Sandwich cookies with 2 small (about 1 oz) 111 17 1 1
cream filling
1
Yogurt, frozen, nonfat /3 cup 47 9 1 2
Candy and Toppings
Agave, syrup 1 tbsp 64 16 0 0
Candy, chocolate, 1 oz 156 17 2 1
dark or milk type
Honey 1 tbsp 64 17 0 0
Jam and preserves 1 tbsp 56 14 0 0
Maple syrup 2 tbsp 104 27 0 0
Sugar 1 tsp 16 4 0 0
SWEETS AND DESSERTS

Syrup, chocolate 2 tbsp 109 25 1 1

69

Syrup, reduced-calorie 2 tbsp 50 13 0 0

(pancake type)
70
Condiments and sauces
Ask for sauces, gravy, and salad dressing on the side. First dip your fork in the sauce, then into your food.

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Condiments, Dressings, and Sauces
Balsamic vinegar 1 tbsp 14 3 0 0
CONDIMENTS

Barbecue sauce 3 tbsp 88 21 1 0

Ketchup 1 tbsp 17 5 0 0
Marinara, pasta, or spaghetti sauce ½ cup 66 10 2 2
Mustard 1 tsp 3 0 0 0
Salad dressing, Caesar, fat-free 1 tbsp 22 5 0 0
Salad dressing, Italian, fat-free 1 tbsp 7 1 0 0
Salad dressing, ranch, fat-free 1 tbsp 17 4 0 0
Salsa 2 tbsp 10 2 1 1
Soy sauce 1 tbsp 11 1 0 2
Sweet and sour sauce 3 tbsp 79 20 0 0
Teriyaki sauce 1 tbsp 16 3 0 1

Fast Foods
Plan ahead! Most fast-food and chain restaurants have websites that list nutritional
information on menu items. You can also ask for this information when you arrive,
before you order.
Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Main Dishes/Entrees
Burrito, beef and bean 1 (5 oz) 332 43 6 10
Chicken breast or wing, 1 piece (about 3 oz) 247 10 0 18
breaded and fried
Chicken drumstick, breaded 1 (about 3 oz) 200 6 0 16
and fried
Chicken nuggets, frozen 6 pieces (about 4 oz) 281 18 1 13
Chicken parmesan without About 5 oz 307 16 1 24
pasta
Chicken thigh, breaded
FAST FOODS

2 pieces (about 5 oz) 431 16 0 30

and fried
Hush puppies 1 piece (about 1 oz) 65 9 1 1
71

Tortellini, pasta with ¾ cup (about 3 oz) 249 38 2 11

cheese filling
 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

72
Pizza
1
/8 of a 14-inch pizza
Pizza, cheese, regular crust 284 36 3 12
(about 4 oz)
1
/8 of a 14-inch pizza
Pizza, cheese, thin crust 223 23 2 9
(about 3 oz)
Asian
FAST FOODS

Eggroll 1 (about 3 oz) 222 24 2 7

Fortune cookies 1 cookie 30 7 0 0
Fried rice, meatless 1 cup (about 5 oz) 238 45 2 6
Hot-and-sour soup 1 cup (about 8 oz) 91 10 1 6
Noodles, flat, crunchy 1 cup (about 1½ oz) 234 23 1 5
Sweet and sour chicken 6 oz 441 42 2 18
Vegetable lo mein 1 cup (about 5 oz) 165 27 2 6

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Mexican
Burrito with beans and cheese 1 burrito (about 6½ oz) 379 58 8 14
Chicken and rice 1 cup (5 oz) 245 28 2 17
Empanadas 1 piece (about 3 oz) 298 28 2 10
Nachos with cheese 1 serving (about 3 oz) 274 28 3 3
1 quesadilla, 5-6 inch
Quesadilla, cheese only 342 22 2 15
diameter (about 3 oz)

Rice and black beans 1 cup (5 oz) 220 36 5 7

Taco, hard shell, with beef, 1 small taco 156 14 3 6

cheese, and lettuce (about 2½ oz)
Taco salad 1 salad (3½ oz) 170 15 3 7

Tips you can use when ordering fast food:

FAST FOODS

• Choose whole grains • Choose menu items that include

when possible non-starchy vegetables
• Create a meal that has a variety • Don’t add any extra salt
73

of food groups • Don’t order the large size

 Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

74
Sandwiches
Biscuit with egg, cheese, 1 sandwich (about 5 oz) 436 35 0 17
and bacon
Cheeseburger, single, 1 burger (about 4½ oz) 343 32 2 17
regular, with condiments
Crispy chicken fillet sandwich, 1 sandwich (about 5½ oz) 420 42 2 17
FAST FOODS

with lettuce and mayo

English muffin with egg, 1 sandwich (about 6 oz) 472 29 0 22
cheese, and sausage
Fish sandwich with tartar sauce 1 sandwich (about 5 oz) 374 35 1 15
and cheese
Grilled chicken fillet sandwich
with lettuce, tomatoes, and 1 sandwich (about 8 oz) 419 39 2 40
spread
Hamburger, regular, with 1 burger (about 3 oz) 255 29 2 13
condiments
Hot dog plain with bun 1 hot dog (about 3½ oz) 242 18 0 10
Submarine sandwich,
cold cut on white bread with 1 (6-inch sub; 7 oz) 417 40 2 21
lettuce and tomato

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
Sides/Appetizers
1 small order 229 30 3 2
(about 2½ oz)
1 medium order
French fries 378 50 5 4
(about 4 oz)
1 large order 497 66 6 5
(about 5½ oz)
Fish sticks 1 stick (1 oz) 78 6 0 3
Hash browns 1 cup (about 5½ oz) 413 55 5 5
Onion rings, breaded and fried 18 rings (about 4 oz) 481 51 3 5
Beverages and Desserts
Hot fudge sundae 1 (about 6 oz) 333 54 1 7
Milk shake, thick chocolate 1 shake (about 10½ oz) 357 63 1 9
FAST FOODS

Soft-serve ice cream with cone, 1 (about 4 oz) 196 32 0 5

vanilla
75
76
Alcohol
Alcohol lowers your blood sugar level. It is important to eat if you are
going to have alcohol. Don’t skip meals or drink on an empty stomach.

Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)
ALCOHOL

Beverage
Beer, light 12 fl oz 103 6 0 1
Beer, regular 12 fl oz 153 13 0 2
Daiquiri 4½ fl oz 253 9 0 0
Distilled spirits (80 proof): 1½ fl oz 97 0 0 0
vodka, rum, gin, whiskey
Dry, red or white wine 5 fl oz 125 4 0 0
Liqueur, coffee (53 proof) 1½ fl oz 175 24 0 0
Margarita 3 fl oz 153 7 0 0
Piña colada 4½ fl oz 246 32 0 1
Sake 4 fl oz 156 6 0 1
Wine, dessert, sweet 3½ fl oz 165 14 0 0

Visit Cornerstones4Care.com
My food list for a complete list of foods.
Use the space below to write down some of your own favorite
foods. Read the nutrition facts label to get the information
you need to follow your meal plan.
Food Serving Size Calories Carbs (g) Fiber (g) Protein (g)

77
 The more you know about diabetes, the better you will
be able to manage it. Ask your doctor for these FREE books.
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call the Customer Care Center at 1-800-727-6500 numbers mean. Learn how to monitor your
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sugar readings.

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