Diabetes MyPlate Including Caloric Values

Caribbean Diabetes MyPlate Explorer

This is an interactive guide to the Caribbean Diabetes MyPlate. Click the plate sections or the tabs below to explore recommended food options for healthy blood sugar management.

The Diabetes MyPlate (½, ¼, ¼)

Click a section on the chart to see the food lists!

Build Your Plate

These vegetables are low in carbohydrates and can be eaten in generous portions, filling half of your plate. (Approx. **15–35 Kcal** per 1-cup raw/½-cup cooked serving)

Leafy Greens & Callaloo:

• Callaloo (Taro/Dasheen leaves, Cooked Spinach) - (Approx. 35 Kcal / 1 cup cooked)
• Cabbage (steamed or in a slaw) - (Approx. 20 Kcal / 1 cup raw)
• Mixed Salad Greens (Lettuce, Arugula) - (Approx. 15 Kcal / 1 cup)

Cruciferous & Pods:

• Okra (steamed, grilled, or lightly stewed) - (Approx. 30 Kcal / 1 cup cooked)
• Green Beans (string beans) - (Approx. 35 Kcal / 1 cup cooked)
• Broccoli and Cauliflower - (Approx. 25 Kcal / 1 cup cooked)

Bright Colors:

• Bell Peppers (sweet peppers, all colors) - (Approx. 30 Kcal / medium raw)
• Tomatoes (fresh or stewed) - (Approx. 25 Kcal / medium)
• Cucumber - (Approx. 15 Kcal / 1 cup sliced)
• Mushrooms - (Approx. 15 Kcal / 1 cup)
• Zucchini and Squash (Cho-Cho/Chayote) - (Approx. 25 Kcal / 1 cup cooked)
• Grilled/Roasted Veg (Eggplant, Onions) - (Approx. 30 Kcal / 1 cup)

Focus on lean proteins for a quarter of your plate. Choose grilled, baked, broiled, or steamed options rather than fried. (Approx. **85–180 Kcal** per 3 oz cooked serving)

Seafood:

• Snapper, Kingfish, Mackerel, Cod, or Tuna - (Approx. 100-150 Kcal / 3 oz cooked)
• Shrimp and Crab (low-fat preps) - (Approx. 85-100 Kcal / 3 oz cooked)

Poultry and Meat:

• Skinless Chicken or Turkey - (Approx. 130-180 Kcal / 3 oz cooked)
• Lean cuts of Pork or Beef (trim visible fat) - (Approx. 150-180 Kcal / 3 oz cooked)
• Eggs (boiled, scrambled) - (Approx. 70 Kcal / large egg)

Vegetarian/Plant-Based:

• Ackee - (Approx. 150 Kcal / ½ cup prepared)
• Lentils and Split Peas (soups, stews) - (Approx. 115 Kcal / ½ cup cooked)
• Chickpeas and Black Beans (salads, light curry) - (Approx. 115-125 Kcal / ½ cup cooked)

These foods make up the last quarter of your plate. Choose complex, high-fiber options and be mindful of portion control. (Approx. **110–150 Kcal** per ½ cup cooked serving)

Whole Grains (Preferred):

• Brown Rice or Wild Rice - (Approx. 110 Kcal / ½ cup cooked)
• Quinoa - (Approx. 115 Kcal / ½ cup cooked)
• Whole Wheat Roti or Whole Grain Bread - (Approx. 130 Kcal / 1 small roti or 1 slice bread)

Ground Provisions (Portion Controlled):

• Small portions of Yam, Dasheen, Sweet Potato, Cassava - (Approx. 120-150 Kcal / ½ cup cooked)
• Green Banana or Plantain (boiled, not fried) - (Approx. 120 Kcal / ½ cup cooked slices)
• Cornmeal (e.g., coo-coo) - (Approx. 140 Kcal / ½ cup cooked)

Legumes (Mixed):

• Rice and Peas (use brown rice, small portion) - (Approx. 130 Kcal / ½ cup cooked)

Complete Your Meal (On the Side)

Healthy fats help with fullness and heart health. Use these in small amounts. (Approx. **80–160 Kcal** per measured serving)

Monounsaturated Fats:

• Avocado (Pear / Zaboca) - (Approx. 80 Kcal / ¼ medium fruit)
• Olive Oil (dressing, light cooking) - (Approx. 120 Kcal / 1 tbsp)
• Peanut Oil (small amounts) - (Approx. 120 Kcal / 1 tbsp)

Nuts and Seeds:

• Almonds, Cashews, Walnuts - (Approx. 160 Kcal / ¼ cup or 1 oz)
• Pumpkin Seeds (raw or roasted) - (Approx. 80 Kcal / 2 tbsp)

Fruit is healthy but contains natural sugars. Portion carefully (one small piece or one cup of berries). (Approx. **50–90 Kcal** per serving)

Lower-Carb Options:

• Berries (Strawberries, Blueberries) - (Approx. 60-80 Kcal / 1 cup)
• Melon (Watermelon, Cantaloupe) - (Approx. 50-60 Kcal / 1 cup cubed)
• Citrus (Oranges, Grapefruit) - (Approx. 70 Kcal / 1 medium fruit)

Tropical Fruits (Portion Controlled):

• Mango (one small, half-cup portion) - (Approx. 65 Kcal / ½ cup sliced)
• Papaya (Pawpaw) - (Approx. 60 Kcal / 1 cup cubed)
• Pineapple - (Approx. 80 Kcal / 1 cup cubed)
• Small Banana (not over-ripe) - (Approx. 90 Kcal / 1 small banana)

Hydration is key. Water is always the best choice. (All recommended options are **0 Kcal**).

Recommended:

• Water
• Add citrus slices, cucumber, or mint to water

Unsweetened Options:

• Unsweetened Tea (Black or Green)
• Unsweetened "Bush Tea" (Herbal)
• Plain sparkling water

Avoid:

• Sweetened sodas
• Fruit juices (even 100% juice)
• Sweetened fruit punches or sorrels

This interactive guide is based on the Caribbean Diabetes MyPlate recommendations.