MEAL PLANNING SYSTEM ONE

Meal planning is an essential weapon in your fight against diabetes. There are several ways to do this. System 1 is following the diabetic food pyramid.

• Grains, beans, and starchy vegetables: 6 or more servings/day. One serving: 1 slice bread; 1/2 small bagel; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked beans, corn, peas.
• Fruits: 2-4 servings daily. One serving: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice.
• Vegetables: 3-5 servings a day. One serving: 1 cup raw vegetable; 1/2 cup vegetable juice.
• Meat, Fish, Cheese: 2-3 servings/day. One serving: 2-3 ounces cooked lean meat, skinless poultry, or fish; I egg; 2 tablespoons peanut butter; 2-3 ounces cheese.
• Milk and Yogurt: 2-3 servings daily. One serving: 1 cup (8 ounces) milk or yogurt.
• Fats, Sweets, and Alcohol: eat these in small amounts. One serving: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1/2 cup ice cream.

This list was copied from an article on Web md. and from the diabetic food pyramid. This does not give you exact control of the amount of carbs you can have or need. For that you need to consult a dietician and your doctor. However if you don't need to be exact this is a good system to follow.