<div align="left" ><i><b>Snacks</b></i><br> </div><br> <div align="left" >While it may be tempting to drink sugary drinks (for example, soda or sweet tea) and snack on sweets (for example, candy, cookies, ice cream, and donuts) during the day, you want to avoid these.;<br> </div><br> <div align="left" >Keeping your snacks to about 15 to 30 grams of carbohydrates will help control your blood sugar.<br> </div><br> <div align="left" >A bedtime snack is particularly important. Here are some sample snack ideas:<br> </div><br> <div align="left" >1 oz low-fat cheese with 5 whole grain crackers or 1 brown rice cake<br> </div><br> 1 small cut apple with 1 oz of low-fat cheese or 1 tablespoon nut butter<br> <br> 3 cups air-popped popcorn with 1/4 cup nuts <br> <div align="left" >Here are some ideas for snacks to make ahead in bulk. Add crackers or tortilla chips to obtain the necessary carbohydrates desired per snack. Also, eating every two to three hours will help to keep your blood sugar levels stable and avoid lows.<br> </div><br>

<div align="left" ><i><b>Dinner;</b></i><br> </div><br> <div align="left" >Dinner combinations consist of protein and non-starchy vegetables. Example combinations include:<br> </div><br> <div align="left" >Grilled turkey burger on 1 whole grain bun with &#189; cup roasted sweet potatoes and a large salad<br> </div><br> Steamed, grilled or stir-fried non-starchy vegetables with 2 servings of protein and 1 cup of brown rice, quinoa, whole wheat pasta<br> <br> <div align="left" >Examples of non-starchy vegetables include:<br> </div><br> <div align="left" >Greens (for example, spinach, collards, kale)<br> </div><br> Broccoli<br> <br> Carrots<br> <br> Green beans<br> <br> Tomatoes<br> <br> Onions<br> <br> Mushrooms<br> <br>

<div align="left" ><br> At lunch, keep yourself satisfied with some lean protein, vegetables, and whole grains.<br> </div><br> <div align="left" ><b>Salad:</b>;Greens, veggies, 1/2 cup of beans and dressing with a small toasted whole grain roll<br> </div><br> <b>Whole Grain Wraps:</b>;Greens and 4 oz grilled chicken or shrimp wrapped in one;medium whole grain tortilla with pickles and mustard, plus one serving of fruit<br> <br> <b>Whole Grain Pita:</b>;Stuffed with a serving of protein (lean beef, low-fat cheese, chicken, fresh turkey), greens, onion, tomato, avocado, and 1/4 cup;<a href="https://www.verywellfit.com/calories-in-sunflower-seeds-and-their-health-benefits-4119941">shelled sunflower seeds</a>. You can also stuff a pita with fish, although limit the type and amount due to mercury content. Peanut butter is another good protein option<br> <br>

<div align="left" >Here are some example meal options:<br> </div><br> <div align="left" >2 eggs with 1 whole grain;<a href="https://www.verywellfit.com/corn-tortillas-versus-flour-tortillas-1087445">corn tortillas</a>, 1/3 avocado, and salsa<br> </div><br> 2 eggs (hard boiled) with 1-2 servings of whole grain toast<br> <br> A 2-egg omelet with vegetables with 1 &#188; cup strawberries<br> <br> 1 smoothie: &#189; banana, 2 strawberries, 1 cup almond milk, 1 teaspoon nut butter, 1 tablespoon flaxseed<br> <br> &#189; cup cooked oatmeal (made with water) with 2 tablespoons chopped walnuts and &#190; cup blueberries<br> <br> 1 low-fat plain Greek yogurt with 1 cup raspberries and 2 Tablespoons slivered almonds<br> <div align="center" ><br> </div>

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