Meat and Meat Substitutes for Healthy Eating with Diabetes

The meat and meat substitutes group includes meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts of some of these foods each day.

Meat and meat substitutes help your body build tissue and muscles. They also give your body energy and vitamins and minerals.

Examples of meat and meat substitutes include

chicken fish beef

eggs peanut butter tofu

cheese ham pork

How much is a serving of meat or meat substitute?

*Two to three ounces of meat (after cooking) is about the size of a deck of cards.

Print out this chart. Then fill in the blanks with how many servings of meat and meat substitutes to have at meals and snacks.

1. How many servings of meat or meat substitutes do you now eat each day? I eat _____ servings of meat or meat substitutes each day. 2. Check how many servings of meat or meat substitutes to have each day in the section on How much should I eat each day. I will eat _____ servings of meat or meat substitutes each day. To control your blood glucose, spread the servings you eat throughout the day. 3. I will eat this many servings of meat or meat substitutes at Breakfast______ Snack ______ Lunch______ Snack ______ Dinner______ Snack ______ A diabetes teacher can help you with your meal plan.

What are healthy ways to eat meat or meat substitutes?

• Buy cuts of beef, pork, ham, and lamb that have only a little fat on them. Trim off extra fat.
  
  
• Eat chicken or turkey without the skin.
  
  
• Cook meat or meat substitutes in low-fat ways:
  • broil
  • grill
  • stir-fry
  • roast
  • steam
  • stew
    
    
• To add more flavor, use vinegars, lemon juice, soy or teriyaki sauce, salsa, ketchup, barbecue sauce, and herbs and spices.
  
  
• Cook eggs with a small amount of fat or use cooking spray.
  
  
• Limit the amounts of nuts, peanut butter, and fried chicken that you eat. They are high in fat.
  
  
• Choose low-fat or fat-free cheese.

source: http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/index.htm