Paving Your Path to Diabetes Management: Basic Carbohydrate Counting and Glycemic Index

Planning Your Menu

You can plan your own menu using the Glycemic Index and carbohydrate choices. Here are some sample menus to help get you started.

Sample menu #1: Breakfast

Food # of carbohydrate choices Grams of carbohydrates – about:

Cold cereal (1/2 cup, 125 mL)

1

15

Whole grain toast (1 slice)

1

15

1 medium orange

1

15

Low-fat milk (1 cup, 250 mL)

1

15

Peanut butter (2 tbsp, 30 mL)

0

0

Tea or coffee

0

0

Total

4

60g

Sample menu #2: Lunch

Food # of carbohydrate choices Grams of carbohydrates – about:

1 sandwich -- 2 slices of whole grain bread

2

30

Lean meat, chicken or fish (2 oz, 60 g)

0

0

Non-hydrogenated margarine (1 tsp, 5 mL)

0

0

Carrot sticks

0

0

Grapes, ½ cup

1

15

Low-fat plain yogurt (3/4 cup, 175 mL)

1

15

Tea or coffee

0

0

Total

4

60g

Sample menu #3: Dinner

Food # of carbohydrate choices Grams of carbohydrates – about:

Rice (2/3 cup, 150 mL)

2

30

Vegetables

0

0

Non-hydrogenated margarine (1 tsp, 5 mL)

0

0

Lean meat, chicken, or fish (2 oz, 60 g)

0

0

Cantaloupe (1 cup, 250 mL)

1

15

Low-fat milk (1 cup, 250 mL)

1

15

Tea or coffee

0

0

Total

4

60g

From Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management, 2005.


Easy ways to plan the size of meals and snacks

Use the Plate Method and Handy Portion Guide to help you with planning your meals and snacks.


Plate Method


Handy Portion Guide

Fruits/grains & starches*:

Choose an amount the size of you fist for each of Grains and Starches, and Fruit.

Examples: apple, potato, brown rice

Fruits/grains & starches*: Choose an amount the size of you fist for each of Grains and Starches, and Fruit.
Vegetables:

Choose as much as you can hold in both hands.

Examples: spinach, broccoli, peppers

Vegetables: Choose as much as you can hold in both hands.
Meat & Alternatives (protein)*:

Choose an amount up to the size of the palm of your hand and the thickness of your little finger.

Examples: lean beef, poultry, fish, lentils, beans

Meat & Alternatives (protein)*: Choose an amount up to the size of the palm of your hand and the thickness of your little finger.
Fats:

Limit fat to an amount the size of the tip of your thumb.

Examples: non-hydrogenated margarine, canola oil, olive oil

Fats: Limit fat to an amount the size of the tip of your thumb.
Milk & Alternatives

Have up to 250 ml(8 oz) of low-fat milk or 3/4 cup (175 ml) yogurt with a meal.

Examples: Low-fat yogurt, milk, and cheese

* Food group names taken from Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management © Canadian Diabetes Association, 2005.
Please refer to this resource for more details on meal planning.