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PAGE 21 Eating Well - Example Meals It’s important to remember that you can eat everyday foods when you have diabetes. You don’t have to buy special dietetic products all the time. Below are some examples of meals, based on the plate method, that are diabetes-friendly. Breakfast Breakfast may include a lean protein such as two egg whites paired with a starchy carbohydrate like one or two slices of whole grain toast. On the side, you might have a serving of fruit like a half-cup of grapes and an eight-ounce glass of skim milk as the low-fat dairy. Dice up some peppers and onions and mix it in with your eggs to add non-starchy vegetables to your meal. Lunch Lunch may include a cup of chili made with ground turkey and black or red beans. This will serve as both your lean protein and your starchy carb. Most recipes for chili include tomatoes, onions, and peppers which will provide non-starchy vegetables to help fill you up. You might include additional non-starchy vegetables like a side salad or some baby carrots and celery. As your side dishes, you might have a small orange and a six ounce light yogurt. Dinner Dinner is usually the easiest because we usually think in terms of protein, carbs, and vegetables when planning this meal. An example of a dinner would include a three to four-ounce piece of baked fish with a medium potato and some steamed broccoli. Your side dishes could include a half-cup of unsweetened apple sauce and an eight-ounce glass of low-fat milk. As a general rule, many things will be marked “diet,” “low calorie,” or “fat-free,” and they may or may not be appropriate to include in your diet. Just because it’s fat-free doesn’t automatically mean it’s calorie-free or low-carb. Always read the food label and ask questions like, “What’s the serving size?” “How many total carbohydrates are there?” “Are there fats I should avoid?” Talk to your dietitian to learn more about eating well and how to work the foods you love into your eating plan.