Food allowable quantities medium for diabetics.. Fruits. Vegetables. Grains. Proteins. Dairy. Fats

Food allowable quantities medium for diabetics:

Managing diabetes through diet involves a balanced approach, focusing on nutrient-rich foods while keeping portion sizes in mind.

Here's a general overview of allowable quantities for medium-sized diabetic individuals:

Serving size: 1 small fruit or 1/2 cup chopped fruit.
Allowable quantity per day: 2-3 servings.
Examples: apple, banana, orange, pear, berries, grapefruit (avoid fruits high in sugar like grapes, mangoes, pineapples).

Serving size: 1 cup non-starchy vegetables or 1/2 cup starchy vegetables.
Allowable quantity per day: Unlimited non-starchy vegetables, 2-3 servings starchy vegetables.
Examples: broccoli, carrots, spinach, lettuce, tomatoes, potatoes, corn, peas (limit starchy vegetables like potatoes and corn).

Serving size: 1 slice whole-wheat bread, 1/2 cup cooked brown rice or quinoa, 1/2 cup whole-wheat pasta.
Allowable quantity per day: 6-8 servings.
Examples: whole-wheat bread, brown rice, quinoa, whole-wheat pasta, oats (avoid refined grains like white bread, white rice, and pastries).

Serving size: 3-4 ounces cooked lean meat, fish, poultry, or tofu.
Allowable quantity per day: 4-6 servings.
Examples: grilled chicken breast, baked salmon, skinless turkey breast, tofu scramble (choose lean protein sources and limit processed meats).

Serving size: 1 cup low-fat milk or yogurt, 1 ounce cheese.
Allowable quantity per day: 2-3 servings.
Examples: low-fat milk, yogurt, cottage cheese, swiss cheese (choose low-fat dairy options).

Serving size: 1 tablespoon healthy oil, 1/4 cup avocado, 10 nuts.
Allowable quantity per day: 3-4 servings.
Examples: olive oil, avocado, almonds, walnuts (choose healthy fats from sources like nuts, seeds, and olive oil).

This is a general guideline, and individual needs may vary. Consult a registered dietitian or healthcare professional for a personalized meal plan based on your specific calorie and nutrient requirements.
Portion control is crucial. Use measuring cups and spoons to ensure you're sticking to recommended serving sizes.
Focus on nutrient-dense, whole foods and limit processed foods, sugary drinks, and unhealthy fats.
Read food labels carefully to be aware of carbohydrate and sugar content.
Eating regular meals and snacks throughout the day can help regulate blood sugar levels.

By following these tips and working with a healthcare professional, you can manage your diabetes effectively through a healthy diet.