JUST THE BASICS: Tips for Healthy Eating, Diabetes Prevention and Management

Sample Meal Plans

For smaller appetites For bigger appetites

Breakfast:
Cold cereal (1/2 cup, 125 mL)
Whole grain toast (1 slice)
1 orange
Low-fat milk (1 cup, 250 mL)
Peanut butter (2 tbsp, 30 mL)
Tea or coffee


Lunch:
1 sandwich with:
- 2 slices of whole grain bread or 6-inch pita
- lean meat, chicken or fish (2 oz, 60 g)
- non-hydrogenated margarine (1 tsp, 5 mL)
Carrot sticks
Grapes
Low-fat plain yogurt (3/4 cup, 175 mL)
Tea or coffee


Dinner:
Potato (1 medium) or rice (2/3 cup, 150 mL)
Vegetables
Non-hydrogenated margarine (1 tsp, 5 mL)
Lean meat, chicken, or fish (2 oz, 60 g)
Cantaloupe (1 cup, 250 mL)
Low-fat milk (1 cup, 250 mL)
Tea or coffee


Evening Snack:
Low-fat cheese (1 oz, 30 g)
Whole grain crackers (4)

Breakfast:
Cold cereal (1/2 cup, 125 mL)
Whole grain toast (2 slices)
1 orange
Low-fat milk (1 cup, 250 mL)
Low-fat cheese (2 oz, 60 g)
Tea or coffee


Lunch:
Soup (1 cup, 250 mL)
Sandwich with:
- 2 slices of whole grain bread or 6-inch pita
- lean meat, chicken or fish (3 oz, 90 g)
- tomato slices
- non-hydrogenated margarine (1 tsp, 5 mL)
Carrot sticks
Grapes
Low-fat plain yogurt (3/4 cup, 175 mL)
Tea or coffee


Afternoon snack
1 medium apple or small banana


Dinner:
1 large potato or cooked noodles(1 ½ cup, 375 mL)
Vegetables
Green salad with low-fat salad dressing
Lean meat, chicken or fish (4 oz, 120 g)
1 medium pear
Low-fat milk (1 cup, 250 mL)
Tea or coffee


Evening Snack:
Peanut butter (4 tbsp, 60 mL)
Whole grain crackers (4)
Low-fat milk (1 cup, 250 mL)

Learn more
Visit www.diabetes.ca for more sample menus from different cultures.

See a registered dietitian for advice on making healthy food choices.

Visit www.eatracker.ca to find out more about the nutritional value of the foods listed.