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
Sample Caption
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
NutrientsTrader Joe’s Organic Chunky GuacamoleYucatan Authentic Guacamole (Mid)Sabra Classic Guacamole
Fat4.5g4.5g4.5g
Protein<1g<1g<1g
Carbohydrates3g3g2g
Fiber<1g2g1g
Sodium120mg135mg150mg
Sugar<1g<1g0g
Type of vegetableServing sizePotassium (mg)
Canned pumpkin1 cup911
Canned stewed tomatoes1 cup528
Raw cauliflower1 cup320
Raw carrots1 cup410
Raw red bell pepper1 cup314
Cooked yam½ cup456
Cooked bok choy1 cup445
Cooked parsnip1 cup572
Cooked yellow beans½ cup288
Cooked corn1 cup384
Type of fruitServing sizePotassium (mg)
Jackfruit1 cup739
Kiwifruit1 cup562
Cantaloupe1 cup473
Banana1 medium451
Grapefruit1 fruit415
Apricots1 cup401
Mandarin orange1 cup324
Prunes¼ cup319
Cherries1 cup306
Peach1 cup293
Type of bean and legume (cooked)Serving sizePotassium (mg)
Soybeans½ cup443
Small white beans½ cup415
Black turtle beans½ cup401
Pinto beans½ cup373
Lentils½ cup366
Kidney bean½ cup359
Navy beans½ cup356
Great northern beans½ cup346
Type of productServing sizePotassium (mg)
Plain, non-fat yogurt8 ounces625
Plain, low-fat kefir1 cup399
Skim milk1 cup382
Low-fat buttermilk1 cup370
Plain, low-fat Greek yogurt8 ounces320
Unsweetened soy milk1 cup292
Type of proteinServing sizePotassium (mg)
Clams3 ounces534
Skipjack tuna3 ounces444
Rainbow trout3 ounces383
Goat3 ounces344
Catfish3 ounces311
Pork3 ounces303
Beef3 ounces288
Type of foodServing sizePotassium (mg)
Apple, skin on1 medium195
Brown rice1 cup154
Light tuna3 ounces153
Iceberg lettuce1 cup102
Peanut butter1 tablespoon90
Whole wheat bread1 slice81
Egg1 large69
White rice1 cup54
Skim, mozzarella cheese1.5 ounces36