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Diabetes and diet 3 - portions and food labelling - (Information sheet 6b)
What is a portion?

N. B. One cup = 8oz.

      Breads, Cereals, Rice and Pasta:
      6-11 portions per day – one portions equals
        1 slice bread
        1oz. ready-to-eat cereal
        ½ cup of cooked cereal, rice or pasta.

      Vegetables:
      3-5 portions per day - one portion equals
        1 cup of raw leafy vegetables
        ½ cup of other vegetables (cooked or chopped raw)
        ¾ cup of vegetable juice.

      Fruits:
      2-4 portions per day - one portion equals
        1 medium piece of fresh fruit
        ½ cup of chopped, cooked or canned fruit
        ¾ cup of fruit juice.

      Milk, Yogurt and Cheese:
      2-3 portions per day - one portion equals
        1 cup milk, 1 cup yogurt
        I - 1 ½ oz. hard cheese
        2 oz. processed cheese.

      Meat, Poultry, Fish, Dry Beans, Eggs and Nuts:
      2-3 portions per day – one portion equals
        2-3 oz. cooked lean meat, poultry or fish
        1 egg
        2 tbsp. peanut butter
        ½ cup cooked dry beans
        4 oz. Tofu is equal to 1 oz. of meat.

      Fats, Oils and Sweets:
      Use sparingly - one portion equals
        1 tsp. margarine, butter, oil or mayonnaise
        1 tbsp. salad dressing
        1 tsp. sugar or honey
        1 tbsp. jelly or syrup
        1 cup soft drink.

Guide to food labelling – (Information sheet 7)
Per 100g of food

A lot A little
10g of sugars 2g of sugars
20g of fat 3g of fat
5g of saturates 1g of saturates
3g of fibre 0.5g of fibre
1.25g of salt 0.25g of salt
0.5g of sodium 0.1g of sodium

Use the table to work out how much of each nutrient is in each food.

The most important nutrients to look out for are sugar, fat and salt.


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