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Contents:
How Much Should I Eat?
How much you should eat depends on
How Can I Eat Healthy?
What Measuring Tools Can Help Me Eat the Right Amount of Food?
![]() Seven food groups make up the food pyramid. The food pyramid helps you decide how many servings of each food group to eat. It shows that you should eat the most servings from the starches, vegetables, and fruitsthe largest sections of the food pyramid. You should eat small amounts from the sugary foods and fats and oils sections of the pyramid. How Many Servings of Starches Should I Eat?The grains, cereal, rice, pasta, and starchy vegetables group is the largest part of the food pyramid.Examples of one serving of food from this group are
![]() Do you eat starches that are not listed? Ask your diabetes teacher how much and how often to eat them. Also ask the healthiest ways to eat them. Remember, you might need more than one serving at a meal. If you need two servings, eat double the amount or eat one serving each of two starches.
How Many Servings of Vegetables Should I Eat?Vegetables are in the next level of the food pyramid.Examples of one serving of food from the vegetable group are
![]() Do you eat vegetables that are not listed? Ask your diabetes teacher how much and how often to eat them. Also ask the healthiest ways to eat them. Remember, you might need more than one serving at a meal. If you need two servings, eat double the amount or eat one serving each of two vegetables.
How Many Servings of Fruit Should I Eat?Fruits are on the same level of the food pyramid as the vegetable group.Examples of one serving of food from the fruit group are
![]() Do you eat fruits that are not listed? Ask your diabetes teacher how much and how often to eat them. Also ask the healthiest ways to eat them. Remember, you might need more than one serving at a meal. If you need two servings, eat double the amount or eat one serving each of two fruits.
How Many Servings of Milk and Yogurt Should I Eat?Milk and yogurt are on the next level of the food pyramid.One serving of food from the milk and yogurt group is
![]() Do you eat milk and yogurt-type foods that are not listed? Ask your diabetes teacher how much and how often to eat them. Also ask the healthiest ways to eat them.
How Many Servings of Protein Foods Should I Eat?Protein foods are on the same level of the food pyramid as milk and yogurt.Examples of one serving (about 2 to 3 ounces) of food from the protein food group are
![]() Do you eat protein foods that are not listed? Ask your diabetes teacher how much and how often to eat them. Also, ask the healthiest ways to eat them.
How Many Servings of Fats and Oils Should I Eat?Fats and oils are part of the smallest section of the food pyramid. This means you should eat fats and oils only in small amounts.Examples of one serving of fats and oils are
![]() Do you eat fats or oils that are not listed? Ask your diabetes teacher how much and how often to eat them. Also ask the healthiest way to eat them.
How Many Servings of Sugary Foods Should I Eat?Sugary foods are part of the smallest section of the food pyramid. This means you should eat sugary foods only once in a while.Examples of one serving of sugary foods and sweets are
![]() Do you eat sugary foods that are not listed? Ask your diabetes teacher how much and how often to eat them. Also ask the healthiest ways to eat them.
Points To RememberTo follow a healthy eating plan
How To Find More Help![]() (nurses, dietitians, pharmacists, and other health professionals)
Recognized Diabetes Education Programs
Dietitians
Two other booklets can help you learn more about food and diabetes:
For free copies of these booklets:
![]() AcknowledgmentsThe individuals listed here provided editorial guidance or facilitated field testing for this publication. The National Diabetes Information Clearinghouse would like to thank these individuals for their contributions.
National Diabetes Information Clearinghouse1 Information WayBethesda, MD 20892-3560 E-mail: ndic@info.niddk.nih.gov The National Diabetes Information Clearinghouse (NDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health under the U.S. Public Health Service. Established in 1978, the clearinghouse provides information about diabetes to people with diabetes and their families, health care professionals, and the public. NDIC answers inquiries; develops, reviews, and distributes publications; and works closely with professional and patient organizations and Government agencies to coordinate resources about diabetes. Publications produced by the clearinghouse are reviewed carefully for scientific accuracy, content, and readability. This e-text is not copyrighted. The clearinghouse encourages users of this e-pub to duplicate and distribute as many copies as desired.
NIH Publication No. 98-4243 November 1997 e-text last updated: 6 April 1998 Back to the Nutrition Publications Online |