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    Learning About Your Health

    Asian Food Guide for Meal Planning

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    Carbohydrates

    Carbohydrates are the main source of energy for your body. Foods with carbohydrate raise your blood glucose levels the most. Do include __ carbohydrate choices (see list below) at each main meal (breakfast, lunch & dinner) and 1 carbohydrate choice for between meal snacking:

    Starch/Bread Group

    • 1/3-cup glutinous rice


    • 1 slice (1oz) bread


    • 1/2 small steamed bun


    • 1/2-cup cooked oatmeal


    • 3oz (small) potato


    • 1/3-cup cooked rice


    • 1/3-cup lotus or taro root


    • 1/3-cup noodle, macaroni


    • 1/2-cup gingko seeds


    • 1/2-cup corn or peas


    • 1/2-cup mung bean


    • 1/3-cup rice noodles (fun)


    • 3 graham crackers


    • 1 cup rice congee (jook)


    • 2 fortune cookies


    • 1/2-cup cellophane noodles


    • 1 small eggroll


    • 1/4-cup rice pudding


    • 1/2-cup water chestnuts


    • 4 wonton


    • 3 pieces California roll sushi


    • 2 dumplings


    • 2 Tbsp. cornstarch
    Fruit Group
    • 1 small orange


    • 1 cup strawberries


    • 1/2 medium grapefruit


    • 1/2-cup canned fruit


    • 1 medium apple/pear/peach


    • 2 tbsp. raisins


    • 15 grapes


    • 1/2 small mango


    • 4 inches banana


    • 5 kumquats


    • 2 medium starfruit (carambola)


    • 1/2 medium papaya


    • 1/2-cup lichee


    • 3/4-cup longan


    • 1/2 persimmon


    • 3/4-cup pummelo


    • 1 medium guava


    • 6 medium red dates
    Milk Group
    • 8oz milk


    • 8oz soymilk


    • 1 Tbsp condensed milk


    • 1 cup yogurt, artificially sweetened

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    Protein

    Protein helps build tissues and muscles.
    These do not raise blood glucose.
    Meats should be baked/broiled and visible fats removed.

    Do include about 3oz lean meat into each main meal:

    • chicken


    • fish


    • tofu


    • turkey


    • seafood


    • soybeans


    • cheese


    • sirloin beef


    • pork


    • eggs


    • nuts

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    Fats and Oils

    These do not raise blood sugar:

    • butter


    • oil


    • margarine


    • mayonnaise


    • olives


    • avocado

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    Vegetables

    Vegetables are usually high in fiber and have little effect on your blood glucose. Include in every meal:

    • broccoli


    • bamboo shoots


    • spinach


    • bitter melon


    • cabbage


    • celery


    • lettuce


    • eggplant


    • bok choy


    • black mushrooms


    • mustard green


    • turnip or daikon


    • hairy melon


    • wintermelon


    • bean sprouts


    • carrots


    • watercress


    • Napa cabbage


    • tomatoes


    • asparagus


    • mung bean sprouts


    • peapods


    • long green beans
    Note: This handout is also available in Chinese.


    Created by the Center for Diabetes Services. R. Gee, RD, MS, CDE. Last updated: 06/07

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