Reach for a Rainbow – FREE Diabetes Self-Care Goal Sheet

On average, most Americans eat only one serving of fruit and 1½ servings of vegetables daily, far less than what’s recommended.

Fruit and vegetables ARE magical. They are loaded with fiber, micronutrients, energy, and mostly smell and taste so good. They are mood boosters, feed our healthy gut bacteria, and can lead to meaningful connections. By encouraging people of all ages to consume more fruits and veggies, we improve the well-being of our communities.

Reach for a Rainbow. Eating a rainbow of fruits and vegetable is key because they each contain different beneficial nutrients and antioxidants. According to a recent study, fruits and vegetables, including leafy greens, citrus fruits, and berries, were associated with lower mortality.

If we can just encourage people to eat 2 pieces of fruit a day and one serving of veggies with each meal, we are making a significant impact in improving health outcomes.

FREE Self-Care Goal Sheet

We are excited to share this FREE Diabetes Self-Care Goal Sheet to support an increased intake of fruits and veggies, one bite at a time.

Setting realistic person-centered goals is a critical part of providing diabetes education care and support. We have created a goal sheet that you can use in your practice to capture the next steps towards improving self-care. 

If you would like to customize the document, it is available in Diabetes Self-Care Goal Sheet in English in Word and Diabetes Self-Care Goal Sheet in Spanish in Word so you can make modifications for your practice.  Or you can download the PDF version of the Diabetes Self-Care Goal Sheet in English and PDF version of the Diabetes Self-Care Goal Sheet in Spanish, print and go.

Start small and Build on Success

Eating five servings of fruits and vegetables may not be realistic at first. We can encourage individuals to start with one to two servings a day and gradually increase portions as the person gains more confidence in their ability.

The Dietary Guidelines for Americans recommend 2½ cups of vegetables and two cups of fruit daily, which totals about nine servings per day. One “serving” is a half-cup of any vegetables or fruits or a whole cup of salad greens.

“People who eat five servings of vegetables and fruit daily have 13 percent lower risk of all-cause death compared to people who eat two servings of fruit and vegetables per day,” says Dong Wang, a faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, and one of the study’s researchers. They also had a 12% lower risk of death from cardiovascular disease, a 10% lower risk from cancer, and a 35% lower risk from respiratory disease, compared with people who ate just two daily servings.

However, starchy vegetables such as peas, corn, and potatoes were not associated with a reduced risk of death or chronic diseases. The study results didn’t find harm or an increased risk of mortality from these options, but they also didn’t decrease mortality. Consider them neutral.

More good news – It doesn’t seem to matter whether people consume fresh, frozen or canned fruits and vegetables. They all offer similar nutrient values. The main consideration is promoting affordable and appealing fruits and veggies based on the individuals’ taste and preferences.

Self-Care Cheat Sheets in Spanish


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The use of DES products does not guarantee the successful passage of the CDCES exam. CBDCE does not endorse any preparatory or review materials for the CDCES exam, except for those published by CBDCE.

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