Meal Planning

You will stay fuller longer, have an easier time keeping your weight healthy, and have better control of your insulin levels if you include protein, a high-fiber source of carbohydrate, and some fat at each meal and snack.

The table below lists some suggestions for foods that are a source of the nutrients protein, carbohydrates, and/or fat. Remember to pick carbohydrates that are high in fiber (like whole wheat bread or vegetables) or those that are found in nutritious foods (like fruit, yogurt, and milk). Try to choose mostly unsaturated fats.

Plan sample meals and snacks using the foods from this table. Remember to include something from each column of nutrients at all of your meals and snacks! After you've done your planning, make a grocery list of the foods you will need to help you eat your balanced diet.

Protein	Carbohydrates (High fiber when possible!)	Fat
Beans* Beef Cheese* Chicken Egg substitute Eggs* Energy Bars* (>10 grams of protein per bar) Fish Hummus* Milk (lowfat)* Nuts* Peanut Butter or other nut butters* Pork Shellfish Tofu* Veggie Burgers* Yogurt*	Beans* Bread (whole wheat) Brown rice Cereal (>5 grams fiber per serving) Crackers (>2 grams fiber) English muffin (whole wheat) Energy Bars* (<25 grams of carbs per bar) Fruits Hummus* Milk (lowfat)* Pasta (whole wheat) Non-starchy vegetables Yogurt*	Avocado/Guacamole Butter/margarine Canola or olive oil Cheese* Cream cheese Eggs* Energy Bars* Fish* Hummus* Peanut Butter or other nut butters* Salad dressing

*These foods have more than one of the 3 nutrients (protein, carbohydrates, or fat).