Eat less fats and sweets (animal fat, cakes, cookies, ice cream) Saturated fats should be avoided Consumption should be minimal and servings small When you eat sweets, such as ice cream or muffin, make them part of your healthy diabetic diet, not as an extra.
2 to 3 servings of milk products per day A serving size can be 1 cup of milk or yogurt choose low-fat or nonfat milk products Yogurt contains its own natural sweeteners, and may have additional sugar or artificial sweeteners added, so read the labels thoroughly when choosing yogurt
2 to 3 servings of meat products per day Poultry, seafood, beef, chicken, eggs, tofu, Recommended to choose fish and poultry over red meat, because it's less fatty When you're preparing chicken or turkey, it's a good idea to remove the skin Select lean cuts of beef, veal or pork Always try to trim away visible fat from the meat before cooking it Baking, roasting or grilling is preferable to frying.
2 to 4 servings of fruits per day also contain carbohydrates have plenty of vitamins, minerals, and fiber, but can be loaded with natural sugars whole fruits rather than juices because of the fiber content Be careful to select fruits and fruit juices that don't have any sweeteners or syrups added Citrus fruits, such as oranges, grapefruit and tangerines, should be an essential part of your fruit intake. Be sure to eat small portions throughout the day, rather than consuming your entire daily allotted servings all at once.
3 to 5 servings of vegetables per day naturally low in fat and rich in vitamins and minerals fresh or frozen vegetables (less sauces, fats and salt added)rather than canned vegetables dark green and deep yellow vegetables, such as spinach, broccoli, romaine lettuce, carrots, and peppers
6 or more servings of grains, beans and starchy vegetables per day Provides the greatest source of carbohydrates (breads, rice, pastas, starchy vegetables like potatoes, peas and corn) Beans can be another good source of fiber Don't use white flour when cooking, instead look for whole wheat or whole grain alternatives.
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