Main food groups

Fruit and Vegetables

• Eat up to 3-4 servings of fruit each day (1 serving = ½ cup cooked fruit or 1 medium sized fruit or the amount that fits in the palm of your hand).
• Eat at least 3-4 servings of non-starchy vegetables (1 serving = ½ cup cooked vegetables or 1 cup salad vegetables).

Breads/Cereals/Starchy Vegetables

e.g bread, breakfast cereal, potatoes, kumara, yams, corn, taro, rice, pasta etc.

• These are carbohydrate or starchy foods and break down into glucose (sugar) in the body. Too much carbohydrate may increase blood glucose levels above desirable for someone with diabetes.
• Aim to have some carbohydrates at each meal.
• The size of the servings will depend on your weight, activity level and blood glucose control. Check with your own dietician.
• Choose foods high in fibre.

Meat

• Eat 1-2 servings of meat or chicken or fish each day. Or replace with meatless alternatives, e.g. legumes.
• Aim to eat fish at least twice a week.
• 1 serve = the size of the palm of your hand, or between 100-150 grams per day.

Milk Products

• Choose 2 servings each day, e.g. 1 cup low fat Milk and 1 pottle low fat yogurt.