InterpretationA1c
Normal<5.7%
Prediabetes

5.7 to  6.4%

Diabetes

≥ 6.5%  

FruitsVegetables
  • Apples.

  • Apricots.

  • Avocados.

  • Bananas.

  • Berries.

  • Cherries.

  • Clementine oranges.

  • Dates.

  • Figs.

  • Grapes.

  • Grapefruit.

  • Lemons.

  • Limes.

  • Melons.

  • Oranges.

  • Peaches.

  • Pears.

  • Pineapples.

  • Plums.

  • Pomegranates.

  • Tangerines.

  • Asparagus.

  • Artichokes.

  • Beets.

  • Bell peppers.

  • Cabbage.

  • Carrots.

  • Celery.

  • Cucumbers.

  • Eggplant.

  • Garlic.

  • Green beans.

  • Hominy.

  • Jicama.

  • Leafy greens.

  • Mushroom.

  • Olives.

  • Onions.

  • Peas.

  • Okra.

  • Radishes.

  • Rhubarb.

  • Squash.

  • Tomatoes.

Dairy products containing lactose

Low lactose dairy and dairy alternatives

  • Butter.

  • Buttermilk.

  • Cottage cheese.

  • Evaporated milk.

  • Ice cream.

  • Milk.

  • Ricotta.

  • Sweetened, condensed milk.

  • Yogurt.

  • Almond milk.

  • Brie (low).

  • Cashew milk.

  • Cheddar cheese (low).

  • Coconut milk.

  • Feta (low).

  • Mozzarella (low).

  • Oat milk.

  • Parmesan cheese (low).

  • Rice milk.

  • Soy milk.

  • Swiss cheese (low).

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ProteinsBeef, pork, lamb, chicken, turkey, duck, fish, shellfish, eggs, milk
Plant proteinsTofu, tempeh, unsweetened peanut butter, unsweetened almond butter, nuts and seeds (1 oz or less per serving)
Grains
Breads: sandwich, pita, rolls, biscuits, naan, bagels, English muffins, cornbread, tortillas, bread sticks  
Starches: pasta, noodles, rice, bread stuffing    
Unsweetened breakfast cereals: Cheerios, Corn Flakes, Total, Rice Krispies, Chex, Special K, Kix    
Hot unsweetened cereals: oatmeal, Cream of Wheat/farina, cream of rice, grits    
Breakfast breads: pancakes and waffles (without syrup—both regular and sugar free), plain, corn, and English muffins, rice cakes    
Snack foods: crackers (saltines, club, soda, matzo), cheese nips, goldfish, potato chips
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DASH Diet ComponentsServingsServing Size
Whole grains6 to 8 daily1 slice of bread, ½ cup cooked grain or cereal
Meat, poultry, or fish6 ounces or less daily1 egg = 1 ounceAnimal protein serving = 3 ounces
Vegetables4 to 5 daily1 cup raw leafy greens, ½ cup cooked
Fruit4 to 5 daily½ cup fresh, frozen, or canned, 1 medium size piece of fruit
Low-fat or fat-free dairy products2 to 3 daily1 cup of milk or yogurt, 1-2 slices of cheese
Nuts, seeds, dry beans, and peas4 to 5 weekly⅓ cup of nuts, 2 tablespoons nut butter or seeds, ½ cup cooked beans or peas
Sodium2,300 mg daily(but 1,500 mg lowers blood pressure even more)1 teaspoon of table salt = 2,300 mg sodium
Heart-healthy fats and oils2 to 3 daily1 teaspoon
Sweets5 or less weekly1 small cookie, ½ cup ice cream, 1 tablespoon jelly
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StateAverage Cash PriceStateAverage Cash Price
Alabama$73-$108Montana$76 - $113
Alaska$99-$147Nebraska$74 - $111
Arizona$82 - $123Nevada$79 - $117
Arkansas$72 - $107New Hampshire$79 - $117
California$90-$135New Jersey$96 - $142
Colorado$80 - $118New Mexico$73 - $108
Connecticut$87 - $130New York$90 - $134
Delaware$85 - $126North Carolina$72 - $107
Florida$80-$119North Dakota$80 - $119
Georgia$75 - $112Ohio$75 - $112
Hawaii$76 - $113Oklahoma$80 - $119
Idaho$74 - $110Oregon$82 - $122
Illinois$84-$124Pennsylvania$85 - $126
Indiana$76 - $113Rhode Island$90 - $134
Iowa$69 - $103South Carolina$77 - $114
Kansas$72-$107South Dakota$72 - $107
Kentucky$73 - $109Tennessee$72-$108
Louisiana$82 - $121Texas$78 - $116
Maine$74-$110Utah$81 - $121
Maryland$87-$129Vermont$80 - $119
Massachusetts$89 - $133Virginia$78 - $116
Michigan$82 - $122Washington$87 - $129
Minnesota$93 - $138West Virginia$78 - $116
Mississippi$74 - $110Wisconsin$82 - $122
Missouri$73 - $109Wyoming$82 - $122
StateAverage Cash PriceStateAverage Cash Price
Alabama$73-$108Montana$76 - $113
Alaska$99-$147Nebraska$74 - $111
Arizona$82 - $123Nevada$79 - $117
Arkansas$72 - $107New Hampshire$79 - $117
California$90-$135New Jersey$96 - $142
Colorado$80 - $118New Mexico$73 - $108
Connecticut$87 - $130New York$90 - $134
Delaware$85 - $126North Carolina$72 - $107
Florida$80-$119North Dakota$80 - $119
Georgia$75 - $112Ohio$75 - $112
Hawaii$76 - $113Oklahoma$80 - $119
Idaho$74 - $110Oregon$82 - $122
Illinois$84-$124Pennsylvania$85 - $126
Indiana$76 - $113Rhode Island$90 - $134
Iowa$69 - $103South Carolina$77 - $114
Kansas$72-$107South Dakota$72 - $107
Kentucky$73 - $109Tennessee$72-$108
Louisiana$82 - $121Texas$78 - $116
Maine$74-$110Utah$81 - $121
Maryland$87-$129Vermont$80 - $119
Massachusetts$89 - $133Virginia$78 - $116
Michigan$82 - $122Washington$87 - $129
Minnesota$93 - $138West Virginia$78 - $116
Mississippi$74 - $110Wisconsin$82 - $122
Missouri$73 - $109Wyoming$82 - $122
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DASH Diet ComponentsServingsServing Size
Whole grains6 to 8 daily"1 slice of bread½ cup cooked grain or cereal"
"Meatpoultryor fish"6 ounces or less daily
Animal protein serving = 3 ounces"
Vegetables4 to 5 daily"1 cup raw leafy greens½ cup cooked"
Fruit4 to 5 daily"½ cup freshfrozen
Low-fat or fat-free dairy products2 to 3 daily"1 cup of milk or yogurt1-2 slices of cheese"
Heart-healthy fats and oils2 to 3 daily1 teaspoon
Sodium"2300 mg daily
(but 1500 mg lowers blood pressure even more)""1 teaspoon of table salt = 2300 mg sodium"
"Nutsseedsdry beansand peas"
Sweets5 or less weekly"1 small cookie½ cup ice cream
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Food GroupDaily servings goalFood examples
Vegetables2 ½ – 3 ½ cups"Asparagusartichokes
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beetsbell pepperscabbagecarrotscelerycucumberseggplantgarlicgreen beanshominyjicamaleafy greensmushroomolivesonionspeasokraradishesrhubarbsquashtomatoes"
Fruits1 ½ – 2 ½ cups"Applesapricotsavocadosbananasberriescherriescitrus fruitsdatesfigsgrapesgrapefruitmelonspeachespearspineapplesplumspomegranates"
Grains6 – 10 oz."Arrowrootbarleybulgarcouscousflaxoatmealpastapolentaquinoariceryewhole wheat bread"
"Dairy
(Pasteurized)"3 cups"Butterbuttermilkcottage cheeseevaporated milkice creammilkricottayogurtcheddar cheesemozzarellaparmesanswiss cheese
Dairy alternatives:
almond milkcashew milkcoconut milkoat milkrice milksoy milk"
Protein foods5 –7 oz."Beanschickenchickpeaslentilsnut buttersnuts and seedsporksalmonsardinesturkeytofutempeheggs"
Oils24 - 36 grams"Avocado oilolive oilcanola oil"
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Food GroupDaily servings goalFood examples
Vegetables2 ½ – 3 ½ cupsAsparagus, artichokes, beets, bell peppers, cabbage, carrots, celery, cucumbers, eggplant, garlic, green beans, hominy, jicama, leafy greens, mushroom, olives, onions, peas, okra, radishes, rhubarb, squash, tomatoes
Fruits1 ½ – 2 ½ cupsApples, apricots, avocados, bananas, berries, cherries, citrus fruits, dates, figs, grapes, grapefruit, melons, peaches, pears, pineapples, plums, pomegranates
Grains6 – 10 oz.Arrowroot, barley, bulgar, couscous, flax, oatmeal, pasta, polenta, quinoa, rice, rye, whole wheat bread
Dairy (Pasteurized)3 cupsButter, buttermilk, cottage cheese, evaporated milk, ice cream, milk, ricotta, yogurt, cheddar cheese, mozzarella, parmesan, swiss cheese  Dairy alternatives: almond milk, cashew milk, coconut milk, oat milk, rice milk, soy milk
Protein foods 5 – 7 oz.Beans, chicken, chickpeas, lentils, nut butters, nuts and seeds, pork, salmon, sardines, turkey, tofu, tempeh, eggs
Oils24-36 gramsAvocado oil, olive oil, canola oil
First Trimester Pregnancy Food Chart
App/FeaturesRecovery RecordMindShift CBTRise Up + RecoverCBT Tools for Healthy LivingBrighter Bite - Eating Disorder Recovery
CostFreeFreeFreeFreeFree
Meal/Food log
Meal Plans
Progress Tracking
Mood Log
Journaling
Motivation/Meditation
Resources
Connect with Clinicians
Time of dayTarget blood sugar level (mg/dL)
Before meals90 or less
1 hour after a meal130-140 or less
2 hours after a meal120 or less
Bedtime90 or less
Overnight90 or less
NormalBelow 5.7%
Pre-diabetes5.7 to 6.4%
Diabetes6.5% and above