This is how much you could eat in a single day on the diabetes exchange diet.
Choose whole grains instead of refined ones for breakfast
A typical breakfast might include:
- a poached egg
- A serving of fresh fruit, like half a grapefruit.
- Two slices of toast with 1 teaspoon spread and an 8-ounce glass of skim milk
Another option could be:
- 1 1/2 cups unsweetened whole-grain breakfast cereal
- 1/2 cup sliced fruit
- 1/4 cup unsalted nuts, such as almonds
- 1 cup skim milk
Choose lean protein at lunch
Lunch could be:
- A whole wheat turkey sandwich
- 3/4 oz pretzels
- A salad topped with fat-free dressing
- 3/4 cup sliced fruit
Whenever possible, use low-sodium, skinless turkey or chicken breast, or drained canned light tuna instead of fattier cuts of red meat. Choose low-fat condiments, such as low-fat mustard or mayonnaise.
A meatless, protein-rich lunch could include:
- 1 cup low-sodium black bean soup, garnished with 1/4 cup shredded low-fat cheese
- Baked tortillas with sauce
- Fruit
Eat lots of vegetables with dinner
The ADA advises that a person with diabetes should try to fill at least half their plate with non-starchy vegetables, such as broccoli, carrots, asparagus, beets, salad greens, tomatoes, cabbage, or cauliflower.
For example, dinner can be:
- 3 ounces roasted, skinless chicken breast
- 1 1/2 cups cooked leafy greens, such as spinach
- A whole wheat bagel
- Fruit
Another example could be:
- 3 oz roasted lean pork
- 1 1/2 cups steamed green beans
- 1 cup roasted sweet potatoes or winter squash
- 1/2 piece of fruit
Low-fat or fat-free dairy for snacks
Mid-morning, afternoon, and evening snacks can help people with diabetes keep their blood sugar levels stable, as long as they avoid sugary treats and choose options rich in lean protein.
Snacks could consist of one of the following:
- 6 ounces yogurt
- Low-fat cheese combined with whole grain crackers
- A glass of skim milk served with a toasted, low-fat whole wheat waffle spread with 1 tablespoon of nut butter
Choose low-fat or fat-free dairy products, which provide much less fat than whole milk products and have an equally low glycemic index.
If you don’t consume dairy, you can substitute it with plant-based milk or calcium-fortified yogurt.
