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If you are following a prescribed diet for a medical condition, please consult your physician before following the advice given for this particular eating plan.
The 50-25-25 eating plan is often used for people with Diabetes, where the body has difficulty in regulating the blood glucose or “blood sugar” level. Healthier food choices and eating habits can help effectively manage blood glucose levels.It is important to eat small amounts of food several times a day. Skipping meals or snacks can lead to large swings in blood glucose levels.
Medical research has established data supporting the link between being overweight and the development of Type 2 Diabetes. This is why many of the long-term eating plans are associated with and make reference to patients with Diabetes.
Helpful hints to help manage healthy blood sugar levels include:
- Do not skip meals or snacks
- Eat meals about the same time each day
- Work to achieve and maintain an ideal body weight
- Increase fiber in the diet
- Limit alcohol consumption to 1 drink or less per day
- Limit sodium intake to less than 2300 mg/day
| SWITCH FROM |
SWITCH TO |
| Hamburger, meatloaf, prime rib, etc. |
Ground turkey breast, veggie burger |
| Fried chicken or fish |
Broiled or roasted chicken or fish |
| Regular cheese |
Reduced-fat or low-fat cheese |
| Regular ice cream |
Low-fat or fat-free ice cream |
| Cheesecake, danish, croissant |
Fruit or small serving of low-fat sweet
(yogurt, sorbet, sherbet)
|
| Potato chips, regular popcorn |
Fruits, vegetables, air-popped popcorn |
| Using extra salt |
Salt substitute, sodium free spices |
| Regular canned soup |
Homemade or low-sodium soup |
| Cured meats, sausage, ham |
Fresh ground and non-cured meats |
| Salted nuts |
Unsalted nuts |
The exchange list is an easy and flexible way to follow a balanced diet that is customized to your individual needs.There are 6 exchange groups and a free food group.The exchange groups include:Starch/Grains, Fruit, Milk, Vegetable, Meat and Fat.The foods are grouped together because each serving has about the same calories or less than 5 grams of carbohydrates per serving.Foods on the list below can be “exchanged” or traded for any other food on the same list.The total number of calories per meal is listed on the right side of each meal header.
Helpful healthy hints for the preferences you choose are listed in the Preference Tips section for each meal and snack.Your recommended daily total servings and the number of servings per meal are listed below.To insure proper caloric and nutrient intake, make sure you achieve the recommended daily totals.
Remember:
- Make changes slowly; add a healthy habit each week.
- Use more healthful cooking methods such as baking instead of frying
- Take your time when you eat to prevent over-stuffing
- Drink 8-10 glasses of water every day
- Plan ahead for each meal
| Daily Servings |
Breakfast
|
Lunch
|
Dinner
|
Snack 1
|
Snack 2
|
Total
|
Calories
|
|
Starch/Grains
|
1
|
1
|
1
|
1
|
1
|
5
|
400
|
|
Fruit
|
1
|
1
|
1
|
2
|
1
|
6
|
360
|
|
Milk
|
3
|
1
|
1
|
1
|
1
|
7
|
525
|
|
Vegetable
|
0
|
4
|
4
|
3
|
4
|
15
|
375
|
|
Protein/Meat
|
1
|
2
|
2
|
2
|
2
|
9
|
495
|
|
Fat
|
2
|
2
|
2
|
1
|
2
|
9
|
405
|
| BREAKFAST |
#Serving |
k510 Kcals |
|
Starch/Grains
|
1
80 Cals
|
1/2 bagel,1 slice bread (toast), 1/2 English Muffin, 1 slice raisin bread
1-4.5" waffle (Includes 1 fat), 2-4" pancakes (includes 1 fat)
3/4 cup unsweetened cereals (Cheerios, Rice Krispies, Raisin Bran, etc.
1/2 cup other cereals (Captain Crunch, Lucky Charms, Cocoa Puffs, etc.
1/4 cup Grape Nuts
1/2 cup oatmeal
1 small potato, 1/2 cup beans (garbanzo, pinto, kidney, white, split, black-eyed)
|
|
Fruit
|
1
60 Cal
|
1 small to medium fresh fruit (apple, orange, pear, banana)
1/3 cantaloupe or honeydew,. 1/2 large grapefruit, 17 grapes, 12 cherries
3/4 cup blueberries or black berries
1/2 cup juice (apple, orange, pineapple, grapefruit)
1/3 cup dense juice (cranberry, grape, prune)
|
|
Milk
|
3
225 Cal
|
1 cup skim, 1% or 2% milk
3/4 cup plain low-fat or fruit yogurt |
|
Vegetable
|
0
|
1/2 cup tomato or vegetable juice
1/2 cup cooked broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini
1 cup raw broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini |
|
Protein/Meat,
Fish, Poultry,
Beans, Peas,
Nuts
|
1
55 Cal
|
1/4 cup egg substitutes, 2 egg whites
1 oz. low fat cheese
1 oz. lean pork, chicken, or turkey
1 oz. sausage with 1 gram fat per oz. or less
1/2 cup beans (garbanzo, pinto, kidney, white, split, black-eyed) plus 1 starch |
|
Medium Fat
|
|
1 egg
1 oz. sausage with 3 grams fat per oz.
1 oz feta or mozzarella cheese, 1/4 cup ricotta cheese, 1/2 cup tofu
1 oz. ground beef, corned beef, or fat trimmed meat |
|
Fats
|
2
90 Cal
|
1 tsp margarine or butter
2 Tbsp coffee cream or Half & Half
1/8 (1 oz.) avocado, 1 tsp oil, 2 Tbsp. sour cream
1 slice bacon |
|
Free Foods
|
|
1 Tbsp. fat-free cream cheese, non-dairy creamers, 4 Tbsp. fat-free margarine
1 Tbsp. catsup
Herbs, spices, diet soft drinks (sugar free), lemon juice, coffee, tea |
| BREAKFAST PREFERENCE TIPS |
- Use skim milk in your cereal instead of whole milk or 2%.
- Granola is generally higher in fat than other cereals. Read the label before buying.
- Add nuts or whole grains to pancake and muffin mixes.
- Use apple sauce instead of oil when baking pancakes, muffins, or rolls.
- Mix grape nuts or other high fiber cereal in your yogurt.
- Cranberry and blueberry juice contain enzymes that help to prevent urinary tract infections.
|
| LUNCH |
#Serving |
k515 Kcals |
|
Starch/Grains
|
1
80 Cals
|
1 slice of bread, 1/2 hot dog or hamburger bun, 1 small roll, 1 flour tortilla
1/2 cup pasta, 1/3 cup rice
3 oz. (20) French-fried potatoes (includes 1 fat), 1 small potato
1/2 cup corn, peas, mashed potatoes, yams
3/4 cup pretzels, 3/4 cup fat free snack chips
|
|
Fruit
|
1
60 Cal
|
1 small to medium fresh fruit, 1/3 cantaloupe or honeydew,. 1/2 large grapefruit, 17 grapes, 12 cherries, 1 small banana, 3/4 cup blueberries or black berries
1/2 cup juice (apple, orange, pineapple, grapefruit)
1/3 cup dense juice (cranberry, grape, prune)
|
|
Milk
|
1
75 Cal
|
1 cup skim, 1% or 2% milk
3/4 cup plain low-fat or fruit yogurt |
|
Vegetable
|
4
100 Cal
|
1/2 cup cooked broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini
1 cup raw broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini
1/2 cup tomato or vegetable juice |
|
Protein/Meat,
Fish, Poultry,
Beans, Peas,
Nuts
|
2
110 Cal
|
1 oz. meat (tuna, chicken, turkey, lean ham, sandwich meat)
1 oz. fish (cod, flounder, haddock, halibut, tuna, herring, salmon)
1 oz. cheese with 3 grams of fat or less
1/2 cup beans (garbanzo, pinto, kidney, white, split, black-eyed) plus 1 starch |
|
Medium Fat
|
|
1 oz. (ground beef, meatloaf, corned beef, prime grades of meat, pork top loin or chop, lamb rib roast, veal cutlet, chicken dark meat, ground chicken and turkey)
1 oz. any fried fish
1 oz. mozzarella or feta cheese |
|
Fats
|
2
90 Cal
|
1 tsp. peanut butter
1 Tbsp. regular salad dressing, 2 Tbsp reduced-fat salad dressing
2 tsp. regular Miracle Whip salad dressing (1 Tbsp. reduced fat) |
|
Free Foods
|
|
1 Tbsp. catsup, fat-free mayonnaise or Miracle Whip
1 Tbsp. fat-free salad dressing, 1/4 cup salsa
Spices, sugar free soft drinks, mustard |
| LUNCH PREFERENCE TIPS |
- Buy the leanest grades of meat. "Select" grades of meat are the leanest meats. Choice grades contain more fat, and prime cuts have the highest amount of fat.
- Toss pasta with sautéed vegetables such as green peppers, onions, mushrooms and/or squash.
- "Hamburger" can contain added seasoning and fat, but ground beef does not.
- Avoid cream-based soups such as clam chowder. They have more fat and are less nutritious than vegetable or minestrone soups.
|
| DINNER |
#Serving |
k515 Kcals |
|
Starch/Grains
|
1
80 Cals
|
1/2 cup pasta (spaghetti, linguine, etc.), 1/3 cup rice
1 slice of bread, 1/2 hot dog or hamburger bun, 1 small roll, 1 flour/corn tortilla
1 small potato, 1/3 cup baked beans, 1 cup squash, 1/2 cup sweet potato
2/3 cup lima beans, 3 Tbsp. miso
3/4 cup pretzels, 3/4 oz. fat-free snack chips
|
|
Fruit
|
1
60 Cal
|
1 small to medium fresh fruit, 1/3 cantaloupe or honeydew,. 1/2 large grapefruit
1 1/4 cup strawberries or cubed watermelon
1/2 cup juice (apple, orange, pineapple, grapefruit)
1/3 cup dense juice (cranberry, grape, prune)
|
|
Milk
|
1
75 Cal
|
1 cup skim, 1% or 2% milk
3/4 cup plain low-fat or fruit yogurt |
|
Vegetable
|
4
100 Cal
|
1/2 cup cooked broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini
1 cup raw broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini
1/2 cup tomato or vegetable juice |
|
Protein/Meat,
Fish, Poultry,
Beans, Peas,
Nuts
|
2
110 Cal
|
1 oz. shellfish (clams, crab, lobster, scallops, shrimp)
1 oz. beef (sirloin, tenderloin, roast)
1 oz. steaks (T-bone, etc.)
1 oz. lean pork, chicken or turkey
1 oz. fish (herring, salmon, catfish, tuna)
1/2 cup beans (garbanzo, pinto, kidney, white, split, black-eyed) plus 1 starch
1/4 cup nonfat or low fat cottage cheese, 1 oz. low fat cheese |
|
Medium Fat
|
|
1 oz. (ground beef, meatloaf, corned beef, prime grades of meat, pork top loin or chop, lamb rib roast, veal cutlet, chicken dark meat, ground chicken and turkey)
1 oz. any fried fish
1 oz. mozzarella or feta cheese, 1/2 cup tofu |
|
Fats
|
2
90 Cal
|
2 Tbsp. reduced-fat salad dressing, 2 Tbsp. sour cream
1/8 avocado, 8 olives
1 tsp. oil, 1 tsp. mayonnaise |
|
Free Foods
|
|
1 Tbsp. catsup, fat-free mayonnaise or Miracle Whip
1 Tbsp. fat-free salad dressing, 1/4 cup salsa
Spices, sugar free soft drinks, mustard |
| DINNER PREFERENCE TIPS |
- Remove skin and excess fat from the meat before cooking.
- Bake, broil, grill, or poach meat rather than frying.
- Avoid cream-based sauces. They are typically high in fat. Tomato-based sauces are generally low in fat and loaded with vitamins.
- Beans are an excellent source of fiber and protein, as well as being low in fat.
- Fat-free salad dressings are on the Free Foods list.
- Top steamed vegetables with lemon juice or fat-free Italian dressing instead of cheese or cream sauces.
- Add vegetables to sauces, casseroles, and rice.
- Top angel food cake with fresh fruit. They are both fat-free.
|
| SNACK |
#Serving |
k505 Kcals |
|
Starch/Grains
|
1
80 Cals
|
3 graham crackers (2.5"), 3 cups no fat popcorn, 3/4 cup pretzels, 6 saltine crackers, 2 rice cakes (4 in. across), 3/4 oz. matzo, 4 slices melba toast, 24 oyster crackers, 3/4 oz. fat-free potato chips (15-20)
|
|
Fruit
|
2
120 Cal
|
1 small to medium fresh fruit, 1/3 cantaloupe or honeydew,. 1/2 large grapefruit, 17 grapes, 12 cherries, 1 small banana, 3/4 cup blueberries or blackberries
1/2 cup juice (apple, orange, pineapple, grapefruit)
1/3 cup dense juice (cranberry, grape, prune)
|
|
Milk
|
1
75 Cal
|
1 cup skim, 1% or 2% milk
3/4 cup plain low-fat or fruit yogurt |
|
Vegetable
|
3
75 Cal
|
1 cup raw broccoli, cauliflower, celery, eggplant, mushrooms, okra, onions, squash, tomatoes, turnips, zucchini
1/2 cup tomato or vegetable juice |
|
Protein/Meat,
Fish, Poultry,
Beans, Peas,
Nuts
|
2
110 Cal
|
1/4 cup nonfat or low-fat cottage cheese
1 oz. cheese with 3 grams or less fat per oz. |
|
Medium Fat
|
|
Cheese with 5 grams or less fat per oz.
1/4 cup temp eh |
|
Fats
|
1
45 Cal
|
10 peanuts, 6 nuts (almonds, cashews, mixed nuts)
1 Tbsp. Pumpkin/sunflower seeds
2 tsp. peanut butter, 8 olives, 2 tsp. tahini paste |
|
Free Foods
|
|
1 sugar free candy, 2 tsp. jam or jelly (low sugar)
Gelatin, gum, bullion broth, 1 Tbsp. powdered cocoa (unsweetened)
1/4 cup salsa |
| SNACK PREFERENCE TIPS |
- Pretzels, graham crackers, and vanilla wafers are good low-fat alternatives to other high fat snacks, such as chips and cookies.
- All nuts are loaded with valuable vitamins, but use in moderation because most are high in fat. Use the UN-salted nuts; the pre-salted are very high in sodium.
- Chestnuts and pine nuts have the fewest calories and the least amount of fat.
- Fresh vegetables dipped in fat-free ranch dressing.
- Fresh, frozen, and dried fruits have about 2 grams of fiber per exchange. Fruit juices contain very little fiber.
- Citrus fruits, berries, and melons are good sources of Vitamin C.
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