Here’s what you might eat in a single day on the diabetes exchange diet.

Pick Whole Over Refined Grains at Breakfast

A typical breakfast might include:

• A poached egg
• A serving of fresh fruit, such as half a grapefruit
• Two slices of toast with 1 tsp spread and 8-oz glass of skim milk

Another option could be:

• 1 1/2 cup whole-grain, unsweetened breakfast cereal
• 1/2 cup sliced fruit
• 1/4 cup unsalted nuts, like almonds
• 1 cup skim milk

Go for Lean Protein at Lunch

Lunch could be:

• A whole-wheat turkey sandwich
• 3/4 oz of pretzels
• A side salad topped with fat-free dressing
• 3/4 cup sliced fruit

Use low-sodium, skinless turkey or chicken breast, or drained canned light tuna instead of fattier cuts of red meat whenever possible. Pick condiments low in fat, like mustard or reduced-fat mayonnaise.

A meatless, high-protein lunch could feature:

• 1 cup low-sodium black bean soup garnished with 1/4 cup grated reduced-fat cheese
• Baked tortilla chips with salsa
• Fruit

Work in Plenty of Vegetables With Dinner

The ADA advises that a person with diabetes should aim to fill at least half their plate with nonstarchy vegetables, such as broccoli, carrots, asparagus, beets, salad greens, tomatoes, cabbage, or cauliflower.

For instance, dinner may be:

• 3 oz roasted, skinless chicken breast
• 1 1/2 cup cooked dark leafy greens, such as spinach
• A whole-grain bread roll
• Fruit

Another example might be:

• 3 oz lean pork roast
• 1 1/2 cup steamed green beans
• 1 cup roasted sweet potatoes or winter squash
• 1/2 piece of fruit

Low- or Nonfat Dairy for Snacks

Midmorning, 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 dense with lean protein.

Snacks could consist of one of the following:

• 6 oz yogurt
• Low-fat cheese paired with whole-wheat crackers
• A glass of skim milk served with a toasted low-fat, whole-grain waffle spread with 1 tbsp nut butter

Pick low- or nonfat dairy products, which provide far less fat than whole-milk items and have an equally low glycemic index.

If you don’t eat dairy, you can substitute calcium-fortified plant milk or yogurt.