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Eat three meals every day around the same times. If meals are more than 4-5 hours apart, include a small snack.
Reduce sugar and sweets.
Use water as your main drink. You can also use other sugar-free drinks.
Limit fruit juice to ½ cup (4 oz) per day and milk to 3 cups (24 oz) per day.
Read food label ingredients. Avoid foods that list sugar, sucrose, fructose, corn syrup, dextrose, honey, or molasses as one of the first 3 ingredients.
Try to eat about the same amount at each meal. Create a healthy plate as shown below. Choose foods from all food groups in moderate portions at each meal. Fill ½the plate with vegetable and limit starchy foods and grains to ¼ of the plate.
Include a good lean protein food at each meal and snack. Protein foods include: low-fat meat, chicken, fish, low-fat cheese, nuts, peanut butter, cottage cheese, and eggs.
Eat smaller portions of carbohydrate foods. Carbohydrate is found in: starches, fruit, milk, yogurt, and sweets. These are foods that raise blood sugar and need to be eaten in smaller amounts.
Choose high-fiber foods. Choose fruits, fresh and frozen vegetables, beans and legumes, and whole grains. “High-fiber” means a food with 3 or more grams of dietary fiber per serving.
Eat less fat.
Use less cheese, butter, margarine, oil, mayo, cream, and salad dressings.
Use non-fat or low-fat (1%) milk and dairy products.
Buy lean meats and remove visible fats (take skin off chicken, trim meat fat).
Limit fatty meats to once a week or less (lunch meat, bacon, sausage, hot dogs).
Bake, broil, steam, boil, or grill foods (no frying) and use nonstick cooking spray for cooking.
2 slices 100% whole grain bread
1-2 Tbsp. peanut butter
1 cup (8 oz.) low fat milk
¼ cup unsalted walnuts
5 dried apricot halves
16 oz. water
1 cup black bean soup
6 whole wheat crackers
1-2 cups salad with tomato, cucumber and carrots
1 Tbsp. low fat salad dressing
6 oz. plain or light yogurt with
1 cup fresh or frozen berries
16 oz. water
1 apple
1 piece part skim string cheese
1 small baked pork chop (3oz)
1 cup cooked whole wheat pasta, with
1 tsp. olive oil and crushed garlic
1 cup cooked broccoli
½ cup bagged coleslaw mix tossed with 1 Tbsp. low fat ranch dressing
1 cup (8 oz.) low fat milk
1 small orange
1/4 cup almonds or peanuts
16 oz. water or cup of hot tea
2 eggs scrambled with mushroom and onion
2 slices 100% whole grain bread
1 Tbsp. soft, tub margarine
1 cup (8 oz.) low fat milk
½ cup low fat cottage cheese
½ cup pineapple canned in juice
1 chicken breast (3oz) on
1 whole wheat sandwich bun with lettuce, tomato and
1 tablespoon mustard or light mayonnaise
1 cup raw veggies (carrots, celery, pea pods)
1 apple
5 oz. carton Greek style yogurt
16 oz. water
15 small grapes
¼ cup unsalted pistachios
2 small crispy taco shells
½ cup black beans or lean ground beef
Lettuce, tomato, and onion, as desired
¼ cup shredded cheese
¼ cup salsa or guacamole
2 cups green salad with cucumber, carrot, tomato, etc.
1 Tbsp. low fat salad dressing
1 cup (8 oz.) low fat milk
If you are a UW Health patient and have more questions, please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500.