Eat to Beat Diabetes: Meal Plans


Healthy snacks boost your nutrient intake and keep your energy levels high. Choose one milk, protein and fruit serving per day from our list below. If you find snacking just doesn't work for you, add these foods to your meals:

Milk snacks
1 cup of skim milk
1 cup of soy milk
1 cup of yogurt

Protein snacks
1 hard-boiled egg
1/4 cup of low-fat cottage cheese
1 reduced-fat string cheese
1/4 cup of nuts

Fruit snacks
1 medium-size piece of fresh fruit
1/2 cup of canned or cut-up fruit
1/4 cup of dried fruit

Combination snacks
1/4 cup of low-fat cottage cheese with 1/2 cup of pineapple (protein and fruit)
1 cup of yogurt with 1/2 cup of chopped pear (milk and fruit)
1 sliced apple with 2 tablespoons of peanut butter (fruit and protein)
1/2 cup of soy nuts with 1/4 cup of dried cherries (protein and fruit)

Reviewed by Susan Janoff, MS RD LD/N

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