5 ozs=1
There are three main types of carbohydrates in foodstarches, sugar and fiber. American Diabetes Association. 1 tbsp. 2451 Crystal Drive, Suite 900 Arlington, VA 22202. P.O. P.O. 1-800-DIABETES (800-342-2383) ADA Consumer Guide 1-800-DIABETES (800-342-2383) American Diabetes Association 2451 Crystal Drive, Suite 900, Arlington, VA 22202 First, grab a nine-inch plate. You might be wondering if you should eat less of them, or even eat them at all. 1 (4 ozs) piece of chicken=1
You can then use the list of exchanges to compare the carbohydrates in different foods. The U.S. Food and Drug Administration (FDA) has reviewed several sugar substitutes and has approved or recognized them as safe for the public, including people with diabetes. A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes. While fruit does count as a carbohydrate food, they are loaded with vitamins, minerals, and fiber just like vegetables. Food Serving Size; Bagel: large bagel (1 oz.) Most are naturally low in fat and sodium. Water will always be a great choice! Diabetes Food Hub. You can find specific recommendations for your age group and gender in the Dietary Guidelines for Americans (DGA). Problem Solving to Improve Diabetes Management, Make a Difference with Positive Self-Talk. The Dietary Guidelines for Americans recommend a minimum of 14 grams of fiber per 1,000 calories. 2451 Crystal Drive, Suite 900 Arlington, VA 22202. From the nutrition experts at the American Diabetes Association, Diabetes Food Hub is the premier food and cooking destination for people living with diabetes and their families. Some of the symptoms of type 1 diabetes and type 2 diabetes are: Feeling more thirsty than usual. Copyright 19952023. 4 cookies=4, 3/4 cup=0.5
The other nutrient to know when thinking about calcium is vitamin D. Vitamin D is used to absorb calcium, so without it, it can lead to not getting sufficient amounts of calcium. Diabetes Placemat Tear Pads (4/Pkg) Your Price: $23.95. Processed foods tend to be high in carbs, especially refined carbohydrates, while also being very low in vitamins, minerals and fibergiving carbs a bad rap. Merrifield, VA 22116-7023. 0
From the nutrition experts at the American Diabetes Association, Diabetes Food Hub is the premier food and cooking destination for people living with diabetes and their families. Other Standards of Care resources, including a webcast with continuing education credit and a full slide deck, can be found on the ADAs professional website, DiabetesPro. FAST FooD BurGEr MEAl MAkEovEr original Better Choice Best Choice Large hamburger, large fries, large coke Hamburger, small fries, diet coke Hamburger, side salad with lowfat Italian dressing, water 1330 calories 470 calories . One key to feeling your best lies in the food you eat. For some people, using these products are great alternatives to sugar. 2451 Crystal Drive, Suite 900,
Most of these are nonnutritive sweeteners, which means that one serving of the product contains little or no calories or impact on blood glucose. Copyright 19952023. But a few basic tips have withstood the test of time. 3 bites=1.5
Join the fight with us on Facebook (American Diabetes Association), Spanish Facebook (Asociacin Americana de la Diabetes),LinkedIn (American Diabetes Association),Twitter (@AmDiabetesAssn), and Instagram (@AmDiabetesAssn). Diabetic Food List: Best and Worst Choices One serving equals: Very Lean Protein choices have 35 calories and 1 gram of fat per serving. Carbs come in many different forms, but the main three are starch,fiber, and sugar. Find articles like this and more from the nutrition experts at the American Diabetes Associations Diabetes Food Hubthe premier food and cooking destination for people living with diabetes and their families. Wondering what the deal is with refined grains? Your donation is free, convenient, and tax-deductible. Make Healthy Choices at a Fast-Food Restaurant, Low Vitamin D May Contribute to Insulin Resistance, https://www.facebook.com/AmericanDiabetesAssociation?loc=superfooter, https://twitter.com/AmDiabetesAssn?loc=superfooter, https://www.instagram.com/AmDiabetesAssn/?loc=superfooter, https://www.youtube.com/user/AmericanDiabetesAssn, Starchy vegetables like corn, winter squash and potatoes, Legumes and pulses, including lentils, beans (like kidney beans, pinto beans and black beans) and peas (think split peas and black-eyed peas), Grains including foods made from wheat like noodles and pasta, bread and crackers, as well as rice and others, Pulses (like lentils and peas) and beans and legumes (think navy beans, small white beans, split peas, chickpeas, lentils, pinto beans), Fruits and vegetables, especially those with edible skin (like pears andapples) and those with edible seeds (like berries), Nutstry different kinds (pumpkin seeds, almonds, sunflower seeds, pistachios and peanuts are a good source of fiber and healthy fats, but be mindful of portion sizes, because they also contain a lot of calories in a small amount! Keep in mind that if you havent been eating a lot of foods high in fiber on a daily basis, its important to increase your intake slowly to allow your body to adjust. Copyright 19952023. Please enter 3 characters or more to search by recipes or ingredients. Foods high in starch include: Whole grains are just that:the whole plant that has been harvested and dried with little processing. Make Healthy Choices at a Fast-Food Restaurant, Low Vitamin D May Contribute to Insulin Resistance, https://www.facebook.com/AmericanDiabetesAssociation?loc=superfooter, https://twitter.com/AmDiabetesAssn?loc=superfooter, https://www.instagram.com/AmDiabetesAssn/?loc=superfooter, https://www.youtube.com/user/AmericanDiabetesAssn, Lean meats and plant-based sources of protein. The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 2451 Crystal Drive, Suite 900 Arlington, VA 22202. 2451 Crystal Drive,Suite 900 The Diabetes Placemat: Classic (Single) Your Price: $1.50. Helping tackle commonly faced diabetes issues. Sometimes you can pinpoint a related food or activity, but not always. Be sure you are drinking enough water too, because fiber needs water to move through your body! For donations by mail: P.O. Knowing what to eat can be confusing. If youre looking for an easy place to start, then try following the Diabetes Plate Method. Everywhere you turn, there is news about what is or isn't good for you. Arlington, VA 22202, For donations by mail: All rights reserved. Did you know that you can find the amount of both added and naturally occurring sugars listed in the new nutrition facts label? Supercharge your meal plan with these ten foods full of vitamins, minerals and fiber. Health equity for those living with diabetes. 3 cookies=3
A best choice is a food that is better ), Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small), Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel, Plant-based oils, such as canola, grapeseed, or olive oils. Lets start with the basics. Diabetes | American Diabetes Association 2451 Crystal Drive, Suite 900 Arlington, VA 22202. When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Copyright 19952023. 4 quiche bites=2, 2 chicken strips=1
Your donation is free, convenient, and tax-deductible. Merrifield, VA 22116-7023.
RefRigeRatoR o Fruit (a few of your favorites) o Vegetables (a few of your favorites - focus on non-starchy vegetables) o Skim, 1% low-fat milk, or unsweetened soy milk o Non-fat or low-fat yogurt o Eggs or egg substitute o Cottage cheese o Reduced-fat cheese o Fresh meat, poultry or fish that you'll use in the next few days o Trans-free margarine or margarine with plant sterols or stanols There are plenty of protein-rich plant-based options, such as beans, hummus, lentils, and others. American Diabetes Association Releases 2023 Standards of Care in The more you do it, the easier it gets. 5 poppers=2.5
Diabetes shouldnt stop you from living a healthy life. Recipes & Food Saved Recipes . Sample 1800-Calorie Diabetes Meal Plan - Verywell Health Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein and carbohydrateswithout any counting, calculating, weighing or measuring. 3 bites=1.5
Regardless of what cuisine you prefer, here's what all healthy eating plans have in common. The following pages separate foods into these seven groups: - Starches - Fruits and Fruit Juices . 179.00 KB About Us; Officers; Staff Leadership; Board of Directors; Annual Reports; . 4 bites=2
Healthy Food Choices Made Easy | ADA . bread, oz. File size - American Diabetes Association Diabetes FoodHub. 4 pieces chicken=2, 2 poppers=1
Non-starchy vegetables include broccoli, carrots, cauliflower, and more! For donations by mail: P.O. Fruits are loaded with vitamins, minerals and fiber just like vegetables. Use this list as a guide. Chicken and other poultry (Choose the breast meat if . Check out the types of foods listed below so you can be on your way to eating good to feel great. 2 cups=2, 45 shrimp, 1/2 cup sauce, and 1/2 ounce cheese, pita, 2 pieces of falafel, 2 Tbsps. Should People with Diabetes Follow a Gluten-Free Diet? You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu. Carb Counting | CDC P.O. Copyright 19952023. 10 Healthy Eating Tips for Parents and Caregivers, How to Get Your Family Involved with Healthy Eating. Less processed foods; Diabetes superfoods. . 3 muffins=3
They occur naturally in certain fruits and vegetables, but some are man-made and are added to processed foods. Box 7023 Merrifield, VA 22116 . For donations by mail: P.O. Box 7023 Health equity for those living with diabetes. Youre not alone! 1 cup=1
Limit them if you have high blood pressure. The Diabetes Placemat: Southern (Single) New guidelines include updates to recommendations around obesity, hypertension, heart failure medication, social determinants of health, and lipid management Eating healthy is important, it can be hard to know what and how much to eatespecially when you're managing diabetes. But there are also best choices within each food group. As youll see on the nutrition labels for the food you buy, the term total carbohydrate refers to all three of these types. ShopDiabetes.org - Store from the American Diabetes Association 3 pieces chicken=1.5
All rights reserved. The committee is a multidisciplinary team of 20 leading U.S. experts in the field of diabetes care and includes physicians, nurse practitioners, certified diabetes care and education specialists, registered dietitians, pharmacists, methodologists, and others with experience in adult and pediatric endocrinology, epidemiology, public health, cardiovascular risk management, microvascular complications, preconception and pregnancy care, weight management, diabetes prevention, behavioral and mental health, inpatient care, and use of technology in diabetes management. Choose Your Foods: Exchange Lists for Diabetes: At least half of your daily grain intake should come from whole grains. No matter which eating pattern works best for you, it can still be hard to know where to start when it comes to building healthy meals that help you manage your blood glucosewhile still being tasty. Otherwise, pickles are OK. Sauerkraut, for the same reason as pickles. Protein is an important part of a diabetes meal plan. Meal Planning Tools - Store from the American Diabetes Association Foods that are naturally high in fiber and contain at least 2.5 grams are often labeled as a good source, and foods labeled as excellent source contain more than 5grams of fiber per serving. Learn how to decode the label. provides a step-by-step guide to eating right. Healthy fats can be found in foods like olive oil, nuts, avocados, some types of fish, and a host of other tasty options. Fats are not the enemy. Ask your doctor what your limit should be, especially if you have heart disease as well as diabetes. ), Quinoa, barley, bulgur, oats, brown rice and farro, Whole grain cereals, including those made from whole wheat, wheat bran and oats, Aspartame (NutraSweet, Equal, Sugar Twin). A balanced diet may help or hinder the progression in insulin resistance. Helping tackle commonly faced diabetes issues. Carb Counting. But figuring out what to eat can feel like a hassle, right? Plan Your Plate | American Diabetes Association Plan Your Plate Language: English Description: Learn how to use the diabetes plate method to eat better, incorporate more variety, and manage portion size. Learn about your best choices. The online version will be annotated in real-time with necessary updates if new evidence or regulatory changes merit immediate incorporation through the living Standards of Care process. Close search. What we do next will make us Connected for Life. . Cocconut (shredded) 2 tbsp. Presence of ketones in the urine. American Diabetes Association. Food Groups and Portion Sizes. Box 7023 Examples are whole grains and legumes. The American Diabetes Association (ADA) is the nations leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. Making Choices Managing diabetes from day to day is up to you. 2451 Crystal Drive, Suite 900, Arlington, VA 22202 1-800-DIABETES 1-800-342-2383. Get the basics down and you'll be a pro in no time. It keeps your bones and teeth strong and supports your bodys overall structure. Anything with trans fat in it. Biallelic mutations in P4HTM cause syndromic obesity. Read the labels so you know whats in a serving. Urinating often. Keep the number of carbohydrates you consume up to 60 grams per meal. The American Cancer Society receives support from Tyson Foods , among others. If you start feeling yourself get bored with just water, you can always spruce it up with fruits or herbs like this. American Diabetes Association. Merrifield, VA 22116-7023. Each list has foods that share a specific amount of carbohydrates. Learn more about nutrition labels. While its best to get your fiber from food, talk to your diabetes care team to determine if you should consider a fiber supplement. Fiber comes from plant-based foods, including fruits, vegetables and whole, intact grains. PDF What Can I Eat? Fast Food Tips Diabetes in . Iceberg lettuce is not as great because its low in nutrients. nuts, 1 cookie=1
Some people have mild symptoms. It's bad for your heart. When purchasing packaged food, the term total carbohydrate refers to all three of these types. 3 cups=2, 2 pieces chicken=1
All rights reserved. Healthy eating doesn't have to be complicated. When it comes to nutrition and diabetes, its all about finding the right balance that works for you. P.O. Recipes & Food Saved Recipes . 2 cookies=2
More about superfoods . Get tips on stocking up so that you always have quick, nutritious meal ideas on hand. It also keeps us feeling full, and helps lower cholesterol. Choose Your Foods: Food List for Weight Management (25/pk) Regular price From: $88.00 Sale price $67.00 Sale. Helping tackle commonly faced diabetes issues. Thats okay! One serving equals: Lean Protein choices have 55 calories and 2-3 grams of fat per serving. Calcium is also used to help your muscles move, helps with blood circulation, and your nerves to transmit messages throughout your body. Health equity for those living with diabetes. 2514 0 obj
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Are you plant-based? Best and Worst Meals When Dining With Diabetes, Your Personal Diabetes Work Plan: Eating Well at Summer Parties, Dieting With Diabetes: 9 Dos and Don'ts to Lose Weight. Your food choices matter a lot when you've got diabetes. Glucagon & Other Emergency Glucose Products, Reproductive Health for Teen Girls with Diabetes, Policy Action to Lower the Cost of Diabetes Care, Continuous Glucose Monitors (CGMs)Everything You Need to Know, https://www.facebook.com/AmericanDiabetesAssociation?loc=superfooter, https://twitter.com/AmDiabetesAssn?loc=superfooter, https://www.instagram.com/AmDiabetesAssn/?loc=superfooter, https://www.youtube.com/user/AmericanDiabetesAssn, Lean meats and plant-based sources of protein. Diabetes shouldnt stop you from living a healthy life. If you want to splurge, keep your portion small. Other noteworthy changes to the 2023 Standards of Care include: The Standards of Care are reviewed and updated annually by the ADAs Professional Practice Committee (PPC). Professional Books. nut butter (155 calories & 20 g carbs) Lunch: 1.5 serving Quiche (401 calories & 10 g carbs) This was supposed to be my guide for my new life. 1 muffin=1
Get the Patient Handout. Timing meals to keep blood sugar levels balanced is no small task. By using these simple tips, you can learn how to create an eating plan that is good for your body. These foods help diabetics control blood sugar and lose weight, which makes blood-sugar management easier. The Shop Diabetes Store from the American Diabetes Association. People with diabetes and those at risk for diabetes are encouraged to eat at least the same amount of dietary fiber recommended for all Americans. PDF DIABETES-FRIENDLY GROCERY LIST - Healthline So how much is the right amount? 4 muffins=4, 2 Cloud bread rounds, 1 tsp syrup, 1/2 cup apples, 2 tbsp walnuts per serving, 2 1/2 ozs=0.5
The ADA fosters broad dissemination through a shortened version of the guidelines, known as the Abridged Standards of Care, for primary care providers in its journal Clinical Diabetes and offers a convenient Standards of Care app as well as a Standards of Care pocket chart. If youre looking to reduce your intake of sugar or sugar substitutes, start slowly. Diabetes shouldnt stop you from living a healthy life. For donations by mail: P.O. Read more. During discharge I was given a sheet of paper of things to eat and things to avoid. From the nutrition experts at the American Diabetes Association,Diabetes Food Hub is the premier food and cooking destination for people living with diabetes and their families. Many people with diabetes count carbs to make managing blood sugar easier, which can also help them: Stay healthy longer. Fiber acts like your bodys natural scrub brushit passes through your digestive tract, carrying a lot of bad stuff out with it. Focus on adding healthy fats (like monounsaturated and polyunsaturated fats) to lower your cholesterol and protect your heart. They provide fiber as well as essential vitamins including B and E and other minerals needed for optimal health. Losing weight without trying. IV. Health equity for those living with diabetes. One serving equals: Sugar. You can start by working with a registered dietitian nutritionist (RDN/RD) to make an eating plan that works for you. Bottom line: when reading the ingredient list, look for products that list whole grain or whole wheat as the first ingredient as opposed to enriched.. Submit. Theyre tough to resist. PDF. Recipes & Nutrition | ADA 7 1/2 ozs=1.5
Even items that you might think of as the worst" could be occasional treats -- in tiny amounts. (-`OZ;. Health equity for those living with diabetes. Complex carbohydrates are digested slower, therefore they are less likely to cause a rapid spike in your blood sugar like refined carbohydrates. Feel better and improve their . The field of diabetes is changing fast. After a thorough review of the evidence base and recent updates to diabetes nutrition recommendations,the team began its work by sending an . WebMD does not provide medical advice, diagnosis or treatment. 10 ozs=2, 1 chicken thigh with 2-3 sweet potato rounds and 1 cup broccoli and cauliflower mix, 1/2 cups=0.5
Two designated representatives of the American College of Cardiology (ACC) participated in the subcommittee on the "Cardiovascular Disease and Risk Management" section. Meal Planning | ADA In addition, it's essential to cut down on the amount of fats you . Try to include some plant-based protein from beans, nuts, or tofu, even if you're not a vegetarian or vegan. Why Does Exercise Sometimes Raise Blood Glucose (Blood Sugar)? What Should You Eat if You Have Diabetes? They include: Fill half your plate with non-starchy vegetables for a healthy meal. Weve all had those moments in the store trying to compare food items and attempting to figure out which is best. Using the Diabetes Plate Method as your guide, fill half your plate with non-starchy vegetables for a healthy meal. Diabetes Food Hub Greens such as kale, spinach, and arugula. This simple guide offers a stress-free way to plan your portions without any counting, calculating, or measuring. Verywell Health. Yes! 4 poppers=2
1 slice. American Diabetes Association This helps take the guess work out of meal planning so you can spend more time doing the things you love. Glycemic index: A helpful tool for diabetes? - Mayo Clinic Copyright 19952023. These are: Most of these products are not broken down by the body; this means they pass through our system without providing calories. But choosing fewer processed carb foods and paying attention to how much you are eating can make a big difference in your blood sugar and overall health. In it, besure to include the foods you likeand dont be afraid to try something new. Now that youve got the basics, lets dive into nutrients. Unflavored water or flavored sparkling water, Unsweetened tea with or without a slice of lemon, Light beer, small amounts of wine, or non-fruity mixed drinks, Coffee, black or with added low-fat milk and sugar substitute, Regular beer, fruity mixed drinks, dessert wines. Sugar is another source of carbs. The Best Food for Diabetics to Eat | Healthfully Sugar alcohols are sweeteners that have about half the calories of regular sugar. Get tips on how to protect your heart by eating right. American Diabetes Association. Arlington,
Categories: Nutrition It appears your Web browser is not configured to display PDF files. 1 1/2 cups=1
Sugar is another source of carbs. is one of the top questions asked by people with diabetes when they are diagnosedand our goal is to help answer that question. Feeling tired and weak. . A panel of scientists, doctors, endocrinologists, diabetes educators and dietitians reviewed over 600 research articles over the course of five years to see what dietsor eating patternswork well for people with diabetes. ADAs Standards of Care are the gold standard for diabetes care and prevention that allows clinicians around the world to remain abreast of the rapidly changing healthcare landscape, said Dr. Robert Gabbay, chief scientific and medical officer for the ADA. 5 bites=2.5
Glucagon & Other Emergency Glucose Products, Reproductive Health for Teen Girls with Diabetes, Policy Action to Lower the Cost of Diabetes Care, Continuous Glucose Monitors (CGMs)Everything You Need to Know. Some people with diabetes use the glycemic index (GI) as a guide in selecting foods for meal planning. Get the facts on fats. Fruit can also help you satisfy your sweet tooth without the added sugar. 2451 Crystal Drive, Suite 900 Arlington, VA 22202. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. Your body needs carbs. 4 patties=2, 1 bites=0.5
But you can follow a few simple guidelines to find out what works for you to help manage your blood glucose (blood sugar). Below are tips for a diabetic diet strategy. Meal planning is more than just what youll be eating. 2 bites=1
2022 11th Edition Quality Coordinator Guide, Diabetes Care and Education Specialist Resources, Ask the ERP Experts Monthly Q/A Webinar Schedule & Recordings, Medicare Diabetes Services Reimbursement Symposium, Friday April 28, 2023, Mental Health Provider Diabetes Education Program, Grupos de Alimentos y Tamaos de las Porciones, Formas Saludables de Cocinar y Sazonar los Alimentos. The Diabetes Placemat: Classic (25/Pkg) Your Price: $26.25. Knowing what to eat can be confusingespecially when life gets hectic and youre trying to eat healthy on the goor make healthy choices when ordering fast food. 1 . 1-800-DIABETES Documentary Health Cover-Up Through advocacy, program development, and education we aim to improve the quality of life for the over 133 million Americans living with diabetes or prediabetes. There are two main types: Added sugars, when consumed with solid fats and excess energy intake, have been linked to health concerns, including overweight and obesity, type 2 diabetes or prediabetes, inflammationand cardiovascular disease. Skip to content. Calcium is the most abundant mineral in your body and makes up a lot of your bones and teeth. To learn more or to get involved, visit us at diabetes.orgor call 1-800-DIABETES (1-800-342-2383). First things first: do you use food labels for products that you buy in the store? Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth, Items made with whole grains and no (or very little) added sugar, Processed grains, such as white rice or white flour, Cereals with little whole grains and lots of sugar, Fresh veggies, eaten raw or lightly steamed, roasted, or grilled. DTC - UCSF. Merrifield, VA 22116-7023. Cornbread: 1 inch cube (1 oz.) Plain frozen fruit or fruit canned without added sugar, Regular jam, jelly, and preserves (unless you have a very small portion), Fruit punch, fruit drinks, fruit juice drinks, Plant-based proteins such as beans, nuts, seeds, or tofu, Chicken and other poultry (Choose the breast meat if possible. Protein is an important part of a diabetes meal plan. Box 7023 %PDF-1.5
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Fitness. Box 7023 Learn more about net carbs and other nutrient claims you might find on the nutrition facts label. Another item you may find on some foods nutrition facts label under total carbohydrates are sugar alcohols. . Foods with a high glycemic index value tend to raise your blood sugar higher and faster than do foods with a lower value. How Is Calcium Connected to Aging, Diabetes, Hypoglycemia, and Falls? Box 7023 Merrifield, VA 22116-7023. Arlington, VA 22202, For donations by mail: Fish and seafood. The American Diabetes Association lists these as the top options: Plant-based proteins such as beans, nuts, seeds, or tofu. We could not find any recipes to match your request. Get to Know Carbs | ADA The Diabetes Plate Method is the easiest way to create healthy meals that can help manage blood sugar. The Exchange Lists are the basis of a meal planning system designed by a committee of the American Diabetes Association and the American Dietetic Association. American Diabetes Association. For this reason, we recommend using the total grams of carbohydrate and closely monitoring your blood sugar when consuming foods high in fiber or sugar alcohol to determine how they affect your body. Problem Solving to Improve Diabetes Management, Make a Difference with Positive Self-Talk. The American Diabetes Association (ADA) is the nation's leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. Many foods labeled "sugar free" or "no sugar added" have sugar alcohols in them. Also, as we get older, our bodies arent as efficient in absorbing calcium. Sugar substitutes are effective alternatives to sugar for some people, but not a perfect fit for allits a personal choice.