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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.