Women should aim to get 1,000 to 1,200 milligrams calcium daily from food and supplements, plus a total of 800 IU vitamin D should aim to get 1,000 to 1,200 milligrams calcium daily from food and supplements, plus a total of 800 IU vitamin D3 and 400 milligrams magnesium per day. Because calcium is better absorbed when you take no more than 600 milligrams at a time, calcium supplements need to be taken twice a day, what is called a divided dose. Take half the day's dosage in the morning, and the other half later in the day (with food if it is a calcium carbonate). and 400 milligrams magnesium per day. Because calcium is better absorbed when you take no more than 600 milligrams at a time, calcium supplements need to be taken twice a day, what is called a divided dose. Take half the day's dosage in the morning, and the other half later in the day (with food if it is a calcium carbonate).

Men should aim to get no more than 1,000 milligrams of calcium from food sources only (about two to three servings), because some research shows a possible link to increased calcium intake and prostate cancer. However, vitamin D and magnesium are just as important for men as they are for women-aim to get a total of 800 IU vitamin D should aim to get no more than 1,000 milligrams of calcium from food sources only (about two to three servings), because some research shows a possible link to increased calcium intake and prostate cancer. However, vitamin D and magnesium are just as important for men as they are for women-aim to get a total of 800 IU vitamin D3, and 400 milligrams magnesium per day. (Although calcium supplements are not recommended, men can consider taking a separate vitamin D3 and magnesium supplement-after checking with their endocrinologist.) and magnesium supplement-after checking with their endocrinologist.) 3. Water-soluble cinnamon extract. Perhaps the most promising new supplement for people with diabetes is Perhaps the most promising new supplement for people with diabetes is Cinnulin PF Cinnulin PF, a capsule that contains a water-soluble cinnamon extract. Several studies have shown that cinnamon can increase the power of insulin, and may lower fasting glucose levels. Scientists are still investigating what substances give cinnamon its disease-fighting force, and more studies need to be completed before it becomes a common treatment, but if recent research holds up, fasting glucose can be reduced by up to 29 percent. From cinnamon! Sprinkling a little on your skim milk cocoa won't do the trick, though. New research reports that saliva harms some of the active ingredients in the spice so in order for it to work, you have to take it in capsule form. Cinnulin PF contains a water-soluble extract that has had the toxins removed while retaining the diabetes-fighting active ingredients. The manufacturer recommends taking 250 milligrams per day; I recommend talking with your doctor first.

JOY'S 4-STEP PROGRAM FOR TYPE 2 DIABETES Follow this program if you have diabetes or prediabetes.

STEP 1...START WITH THE BASICS These are the first things you should do to regain control over your blood glucose and manage diabetes.

- Begin a program of exercise.

- If you smoke, quit.

- If you have diabetes, be a good patient-monitor your blood glucose levels, take your medications, and gather a great medical team.

- Start keeping a food log.

STEP 2...YOUR ULTIMATE GROCERY LIST A diabetes food plan is about eating high-quality carbs instead of low-quality carbs, choosing healthy fats instead of trans fats or saturated fats, and eating plenty of foods rich in soluble fiber, vitamin D, calcium, and magnesium. I've also added some high-quality (lean) proteins you should choose instead of high-fat varieties, plus some foods used as ingredients in the meal plans and recipes. You don't have to purchase every item...but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored, try some unfamiliar foods from these groups-they may become favorites.

FRUIT.

ALL fresh fruit, but especially:ApplesApricots (fresh, not dried)BananasBerries (blackberries, raspberries, strawberries)CantaloupeGrapefruitOrangesPeachesPears

VEGETABLES.

ALL vegetables, but especially:Artichoke heartsAvocadoBeans (black, kidney, lima, navy, pinto, white, garbanzo)BeetsBok choyBroccoliBrussels sproutsCabbageCarrotsCauliflowerChickpeas (garbanzo beans)CornKaleLentilsMushrooms (especially shiitake)OlivesOnionsPeasPeas, splitPeas, sugar snapPotatoes, sweetPotatoes, whiteSeaweedSoybeans (edamame)SpinachSwiss chardTomatoesYams

SEAFOOD.

ALL seafood and fish, but especially:AnchoviesHerringMackerel (not king)Oysters, PacificSalmon, wild (with bones)Sardines (with bones)Trout, rainbow

LEAN MEATS/EGGS/SOY FOODS.

Beef, ground (lean only)Beef, leanChicken breastEggs, omega-3-fortifiedHam, leanPork tenderloinTempehTofu with calciumTurkey baconTurkey breastTurkey burgerVealVeggie burger

NUTS AND SEEDS (PREFERABLY UNSALTED).

AlmondsBrazil nutsb.u.t.ternuts (white walnuts)CashewsFlaxseed, groundHazelnutsMacadamia nutsPeanut b.u.t.terPeanutsPecansPine nutsPistachio nutsPsyllium seeds, groundPumpkin seedsSesame seedsSoy nutsSunflower seedsWalnuts

WHOLE GRAINS.

AmaranthBarleyBread, reduced-calorie whole wheat (45 calories or less per slice)Breads, whole grain (including English m.u.f.fins, 70-calorie mini-pita, crackers)Cereals, fortified whole grainMilletOat branOatmealQuinoaRice (brown, wild)Rice branRice cakesTempehTortillas (tomato, whole grain, or spinach)Waffles, calcium-fortified whole grainWheat berries

DAIRY.

Cheese (fat-free, reduced-fat)Cheese (for meal plan): fat-free or reduced-fat Cheddar, Swiss, mozzarellaCheese, goat (preferably reduced-fat)Cheese, Parmesan or RomanoCream cheese (fat-free, reduced-fat)Margarine spread, vitamin D-fortified, reduced-fat soft tub, trans fat-freeMilk (fat-free, 1% reduced-fat)Sour cream (reduced-fat, fat-free)Soy milk, enriched/ fortifiedYogurt (fat-free, low-fat with artificial sweetener)

MISCELLANEOUS.

Almond extractBaking powderBaking sodaBroth, chicken, low-sodium, low-fatCinnamon, groundc.o.c.ktail sauceCocoa powder, unsweetenedCornstarchDressing, salad, reduced-calorie (Caesar, vinaigrette)Espresso powder, instantFlour, all-purposeFlour, whole wheat pastryGarlicGarlic powderHummusJell-O gelatin, sugar-free, low-calorieKetchupMaple extractMayonnaise, reduced-fatMustard, DijonNonstick cooking sprayNutmegOil, canolaOil, flaxseedOil, oliveOil, sesameOil, walnutOnion powderPaprikaPepper, blackPopsicles, sugar-freeSalt subst.i.tuteSoy crispsSoy sauce, reduced-sodiumSteak sauceSugar subst.i.tute (such as Equal or Splenda)Vanilla extractVinegar

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can to prevent or control diabetes, here are some additional things you might try: - Consider taking a multivitamin. Women may consider taking a calcium supplement with vitamin D3 and magnesium built in. Men may consider taking vitamin D and magnesium built in. Men may consider taking vitamin D3 and magnesium, without calcium. and magnesium, without calcium.

- Talk with your doctor if you want to consider taking cinnamon supplements.

- Avoid eating foods high in saturated fats, including b.u.t.ter, ice cream, whole milk, cheese, and fatty meats. Also, avoid trans fats.

- Drink alcohol in moderation, if at all.

- Take extra care of your teeth and feet.

- Seek treatment for sleep apnea, or excessive daytime sleepiness.

DAYTIME SLEEPINESSIf you find yourself becoming sleepy during the day, don't automatically a.s.sume that it is due to insomnia from sleep apnea. I had a client who became unbearably sleepy every day around 3:00 p.m. His blood sugars, which he tested twice each day (once in the morning and once at night), were always well within normal, thanks to his combination of diet, exercise, and glucose-lowering medications. He sought help for sleep apnea and continued with a stellar eating plan, but weeks later, he was still crashing in the afternoon. Finally, he tested his blood sugar at 3:00 p.m. To everyone's surprise, his blood sugar was very low-below 60. His doctor adjusted his medication, and he regained his energy. If you find yourself losing the battle to stay awake in the middle of the day, test your blood sugar. If it is low, work with your physician to find a way to level it out. In my office, the mantra is: When in doubt, test your sugars.

STEP 4...MEAL PLANS These sample menus include foods and specific food combinations that have been shown to help glycemic control. Each meal is perfectly balanced with the right mix of high-quality carbs, protein, fat, and calories to help keep your blood sugars under control. Some people find counting carbs helpful and necessary. Therefore, I provide the total calories and grams of carbohydrate for every meal and snack (each meal is 45 grams carb or less). And for people who are most comfortable using the food exchange system, I also present how each meal breaks down into various exchanges. Make sure you pay close attention to the carbohydrate portions with each meal-my numbers and your blood sugars will count on it. If your blood sugars test high on any particular day, choose the lower-carb meal options. Please note places where reduced-calorie breads are used. See Joy's Picks for breads that are 45 calories or less per slice.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for protein and fat only-extra portions of carbohydrate may increase your blood sugar. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for protein and fat only-extra portions of carbohydrate may increase your blood sugar. Beverage calories are not not included. If you'd prefer something other than water, stick with sugar-free beverages only. included. If you'd prefer something other than water, stick with sugar-free beverages only.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories, less than 45 grams carbohydrate)

Ham and Cheese Omelet with Toast Beat 1 whole egg with 3 egg whites. Cook in heated pan coated with nonstick cooking spray. Add 2 ounces chopped lean ham. When bottom side is cooked, gently flip. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese melts and egg mixture is firm; season with salt subst.i.tute and ground black pepper. Enjoy with 1 toasted slice whole wheat bread (or 2 toasted slices reduced-calorie whole wheat bread) topped with 2 teaspoons reduced-fat soft tub, trans fat-free margarine spread.

319 calories, 16 g carbohydrateExchanges: 1 medium-fat meat, 41/3 very lean meats, 1 starch, fat Toast with Cream Cheese, Tomato, Onion, and Lox 2 slices reduced-calorie, whole wheat bread, toasted. Top each with 1 tablespoon fat-free or light cream cheese, sliced tomato, onion, and 2 ounces smoked salmon.

300 calories, 26 g carbohydrateExchanges: 2 lean meats, 1 starch, 1 vegetable, fat Cinnamon-Walnut Cottage Cheese with Apple Slices 1 cup fat-free or 1% reduced-fat cottage cheese mixed with optional cinnamon and topped with 1 tablespoon chopped walnuts and 1 tablespoon ground flaxseed. Enjoy with 1 sliced apple.

320 calories, 29 g carbohydrateExchanges: 4 very lean meats, 1 fruit, 2 fats Scrambled Eggs with Turkey Bacon and Fruit Beat 1 whole egg with 3 egg whites. Cook in heated pan coated with nonstick cooking spray, adding preferred chopped vegetables (onion, red and green peppers, tomato). Enjoy with 2 strips reduced-fat turkey bacon and 1 orange (or grapefruit or cantaloupe).

320 calories, 30 g carbohydrateExchanges: 1 medium-fat meat, 2 lean meats, 11/3 very lean meats, 1 vegetable, 1 fruit Oatmeal with Berries, Flaxseed, and Nuts cup dry oatmeal prepared with water; top with 2 tablespoons ground flaxseed (or wheat germ), 2 tablespoons chopped nuts (walnuts, pecans, soy nuts, or slivered almonds) and cup berries (sliced strawberries, raspberries, and/or blackberries). Sweeten with optional sugar subst.i.tute.

350 calories, 43 g carbohydrateExchanges: 1 starch, 1 fruit, 4 fats Cereal with Milk and a Hard-Boiled Egg 1 cup whole grain fortified cereal with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy). Enjoy with 1 hard-boiled egg (or 2 strips reduced-fat turkey bacon).

320 calories, 43 g carbohydrateExchanges: 1 medium-fat meat, 1 starch, 1 fat-free milk Strawberry-Banana Cottage Cheese with Almonds 1 cup fat-free or 1% reduced-fat cottage cheese mixed with sliced banana, cup chopped strawberries, and 2 tablespoons slivered almonds.

332 calories, 27 g carbohydrateExchanges: 4 very lean meats, 1 fruits, 2 fats Breakfast Burrito Beat 1 whole egg with 2 egg whites. Cook on heated griddle coated with nonstick cooking spray. Mix cooked eggs with cup black beans and 2 tablespoons fat-free or reduced-fat shredded cheese; wrap in 1 whole grain or spinach tortilla (150 calories or less), adding optional onions, peppers, salsa, and/or hot sauce.

380 calories, 35 g carbohydrateExchanges: 1 medium-fat meat, 1 lean meat, 1 very lean meat, 2 starch, optional 1 vegetable Whole Grain Waffles with Yogurt and Nuts 2 frozen whole grain waffles, toasted and topped with 6 ounces fat-free flavored yogurt (any brand that uses artificial sweetener, 100 calories or less) and 1 tablespoon chopped nuts (walnuts, pecans, soy nuts, peanuts, or slivered almonds).

319 calories, 43 g carbohydrateExchanges: 2 starch, 1 fat, 1 fat-free milk Vegetable Scramble with Toasted English m.u.f.fin Saute cup each sliced mushrooms, chopped pepper, chopped onion, and broccoli florets in nonstick cooking spray until soft. Beat 1 whole egg with 2 to 3 egg whites and pour over vegetables. Add 2 tablespoons chopped tomato and continue to cook until eggs are cooked. Season with a pinch of salt and pepper. Enjoy with 1 toasted whole grain English m.u.f.fin, dry or with optional 2 teaspoons reduced-fat soft tub, trans fat-free margarine. (For of English m.u.f.fin, you may subst.i.tute one of the following fruits: 1 orange, 1 plum, cup berries, grapefruit, or cantaloupe.) 363 calories, 43 g carbohydrateExchanges: 1 medium-fat meat, 1 very lean meat, 2 starch (or 1 starch and 1 fruit, optional fat), 2 vegetables Rice Cakes with Cottage Cheese and Tomato 3 rice cakes topped with sliced tomato, onion, and 1 cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons ground flaxseed.

330 calories, 33 g carbohydrateExchanges: 4 very lean meats, 1 starch, 1 vegetable, 2 fats Peanut b.u.t.ter Pita and String Cheese 1 (70-calorie) whole grain pita bread (or 1 slice whole wheat bread) with 1 level tablespoon peanut b.u.t.ter. Enjoy with 1 or 2 reduced-fat string cheeses.

320 calories, 18 g carbohydrateExchanges: 1 to 2 medium-fat meats, 1 starch, 2 fats LUNCH OPTIONS.

(Approximately 400 to 500 calories, less than 45 grams carbohydrate)

Ham, Cheese, and Avocado Sandwich 4 ounces sliced lean ham (or turkey breast), 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices avocado, lettuce, tomato, and onion on 2 slices reduced-calorie whole wheat bread (45 calories or less per slice); add optional mustard, 2 teaspoons reduced-fat mayonnaise or hummus. Enjoy with 1 cup green, red, or yellow peppers sticks.

416 calories, 34 g carbohydrateExchanges: 1 lean meat, 4 very lean meats, 1 starch, 1 vegetable, 1 fats Caesar Salad with Grilled Chicken or Shrimp Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken (or cooked shrimp), 1 ounce gated Parmesan cheese (4 to 5 level tablespoons), and optional anchovies (4 fillets); tossed with 4 tablespoons reduced-calorie Caesar dressing (40 calories or less per tablespoon) or 2 tablespoons regular Caesar dressing.

413 calories, 22 g carbohydrateExchanges: 2 lean meats, 4 very lean meats, 4 fats Open-Faced Tuna Melt Mash 1 can (6 ounces) water-packed light tuna (or canned chicken breast or canned wild salmon) with 1 tablespoon reduced-fat mayonnaise, minced onion, and freshly ground black pepper; spread on 2 toasted slices reduced-calorie, whole grain bread (45 calories per slice). Top each open slice with thinly sliced tomato and 1 small slice (-ounce) fat-free or reduced-fat cheese (any variety, including Cheddar, Swiss, or American). Bake in 350F oven until cheese melts. Enjoy with celery and red, yellow, and green pepper sticks.

453 calories, 31 g carbohydrateExchanges: lean meat, 6 very lean meats, 1 starch, 1 vegetable, 1 fat Turkey Burger with Veggies 1 (5-ounce) lean turkey burger with lettuce, tomato, onion, and 2 tablespoons ketchup on whole grain bun (or in one 70-calorie pita pocket). Enjoy with 1 cup steamed vegetables (broccoli, cauliflower, spinach, etc.) topped with optional 1 tablespoon grated Parmesan cheese.

416 calories, 37 g carbohydrateExchanges: lean meat, 5 very lean meats, 2 vegetables Edamame with Wild Salmon Dijonnaise 1 cup boiled edamame (soybeans in the pod). Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-calorie mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper to taste. Serve on large bed of leafy greens (spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons low-calorie dressing.

400 calories, 18 g carbohydrateExchanges: 1 medium-fat meat, 5 lean meats, 1 starch, 1 vegetable, 1 to 2 fats Spinach Salad with Beets, Goat Cheese, and Walnuts A large bed of spinach leaves topped with cup sliced beets, cup sugar snap peas, 2 ounces goat cheese (preferably reduced-fat), and 2 tablespoons chopped walnuts. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie dressing).

460 calories, 27 g carbohydrateExchanges: 2 medium-fat meats, 5 vegetables, 4 fats Mushroom-Cheddar Omelet with Sweet Potato Saute cup sliced mushrooms and cup sliced onion in heated pan coated with nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites, pour over sauteed vegetables, and season with preferred herbs. When bottom is cooked, gently flip over and add 1 ounce reduced-fat or fat-free cheese. Fold omelet over and continue cooking until egg mixture firms and cheese melts. Enjoy with 2 thin slices avocado plus medium baked sweet or white potato topped with 2 tablespoons fat-free or reduced-fat sour cream.

420 calories and 33 g carbohydrateExchanges: 1 medium-fat meat, 1 lean meat, 21/3 very lean meats, 1 starch, 2 vegetables, 2 fats Cottage Cheese with Cantaloupe and Almonds cantaloupe filled with 1 cup fat-free or 1% reduced-fat cottage cheese and topped with 1 tablespoon slivered almonds (or sunflower seeds).

402 calories, 33 g carbohydrateExchanges: 4 very lean meats, 1 fruit, 1 fat Grilled Chicken-Pepper Wrap with Avocado 5 ounces grilled chicken mixed with unlimited chopped onion and red, yellow, and green peppers sauteed in nonstick cooking spray or 1 teaspoon olive or canola oil. Wrap in 1 whole wheat spinach or tomato tortilla (100 calories or less). Enjoy with 3 thin slices avocado and unlimited sliced cuc.u.mber.

431 calories, 40 g carbohydrateExchanges: 5 very lean meats, 1 starch, 4 vegetables, 2 fats Veggie Tuna Salad with Pita Veggie Tuna Salad, served on a bed of romaine or spinach leaves. Enjoy with mini whole wheat pita bread (70 calories or less) and 1 cup baby carrots with 2 tablespoons low-calorie vinaigrette dressing.

404 calories, 37 g carbohydrateExchanges: 6 very lean meat, 6 vegetabless, 3 fats Baked Fish with Green Beans and Potato 5 ounces grilled or baked fish (Easy! 3-Step Microwave Salmon, Chapter 14, or any grilled fish). Serve with 1 cup steamed green beans and baked potato topped with 2 tablespoons reduced-fat or fat-free sour cream.

475 calories, 31 g carbohydrateExchanges: 5 lean meats, 1 starch, 2 vegetables, 1 fat Salad with the Works Choose one of the following 4-ounce protein options: sardines (with bones), canned light tuna in water, wild salmon (with bones), chicken breast, turkey breast, ham, shrimp, lean roast beef, tofu, or fish. Place on large bed of leafy greens (i.e., lettuce, spinach, collard greens, endive) mixed with chopped pepper (red, yellow, or green), 5 cherry tomatoes, and cup each sliced mushrooms, chopped cuc.u.mbers, sliced beets, chopped red onion, and artichoke hearts. Add 2 tablespoons chickpeas (garbanzo beans), 5 sliced olives, and chopped avocado. Toss with 2 teaspoons olive oil and 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie dressing).

468 calories, 38 g carbohydrateExchanges: 4 very lean meats, 5 vegetables, 4 fats DINNER OPTIONS.

(Approximately 500 to 600 calories, 45 grams or less carbohydrate)

Turkey Meatb.a.l.l.s in Red Pepper-Tomato Sauce 1 serving Turkey Meatb.a.l.l.s in Red Pepper-Tomato Sauce. Enjoy with side salad of 2 cups chopped romaine lettuce, chopped pepper, sliced onion, cup sliced mushrooms, and chopped cuc.u.mber, tossed with 2 teaspoons olive oil and 2 tablespoons vinegar (or 2 to 4 tablespoons low-calorie dressing).

553 calories, 42 g carbohydrateExchanges: 4 lean meats, 1 starch, 6 vegetables, 3 fats Pesto Salmon with Roasted Artichoke Hearts and Potato 1 serving Pesto Salmon with Roasted Artichoke Hearts or 5 ounces any grilled, baked, poached, or broiled fish with 1 cup steamed vegetables. Serve with medium baked sweet potato topped with 1 tablespoon reduced-fat, soft tub trans fat-free margarine.

550 calories, 39 g carbohydrateExchanges: 5 lean meats, 1 starch, 2 vegetables, 2 fats Sirloin Steak with Mozzarella and Tomato Salad 5 ounces grilled sirloin steak (trimmed of all fat) with optional 2 tablespoons steak sauce or ketchup. Enjoy with mozzarella and tomato salad: slice red tomato and 1 ounce reduced-fat mozzarella cheese, line alternate slices of tomato and mozzarella on plate and drizzle with 2 tablespoon low-calorie balsamic vinaigrette. Serve with 12 steamed or grilled asparagus spears.

550 calories, 39 g carbohydrateExchanges: 1 medium-fat meat, 5 lean meats, 2 vegetables, 2 fats Pork Tenderloin with Cauliflower Mashed Potatoes 5 ounces grilled, baked, or broiled lean pork tenderloin. Enjoy with 1 serving Cauliflower Mashed Potatoes and a side salad of 2 cups chopped lettuce, cup each chopped pepper, onion, cuc.u.mber, mushrooms, and grated or chopped carrots. Toss with 1 to 2 teaspoons olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie salad dressing).

510 calories, 27 g carbohydrateExchanges: 5 lean meats, 1 very lean meat, 6 vegetables, 1 to 2 fats Orange Pepper Beef Stir-Fry with Cuc.u.mber Slices 1 serving Orange Pepper Beef Stir-Fry. Enjoy with 1 sliced cuc.u.mber.

519 calories, 38 g carbohydrateExchanges: 4 lean meats, 1 starch, 4 vegetables, 1 fats Chopped Chicken Salad with Apples and Walnuts 1 serving Chopped Chicken Salad with Apples and Walnuts.

500 calories, 45 g carbohydrateExchanges: 4 very lean meats, 2 starch, 1 vegetable, fruit, 3 fats Turkey Tacos with Lettuce, Tomato, and Cheese 3 servings Turkey Tacos with optional salsa and hot sauce.

513 calories, 30 g carbohydrateExchanges: 9 very lean meats, 2 starch, 1 vegetable, 1 fats Sweet and Sour Tofu-Veggie Stir-Fry with Edamame 1 serving Sweet and Sour Tofu-Veggie Stir-Fry. Serve with 1 cup boiled edamame (soybeans in the pod)-go light on salt or use salt subst.i.tute instead.

526 calories, 42 g carbohydrateExchanges: 1 medium-fat meat, 3 lean meats, 2 starch, 2 vegetables, 1 fat Cheddar Burger with Baked Potato 1 (5-ounce) lean hamburger (or turkey or veggie burger) topped with 1 ounce melted reduced-fat Cheddar cheese, sliced tomato, onion, and optional 2 tablespoons ketchup (no bun). Serve on a bed of unlimited leafy greens tossed with 2 tablespoons low-calorie salad dressing. Enjoy with medium plain baked potato topped with 1 tablespoon reduced-fat soft tub, trans fat-free margarine spread. (For the potato, you may subst.i.tute hamburger bun, preferably whole wheat.) 520 calories, 42 g carbohydrateExchanges: 6 lean meats, 1 starch, 2 vegetables, 3 fats Satay Chicken with Broccoli and Brown Rice 5 ounces chicken breast, grilled or pan-fried with 2 teaspoons canola or sesame oil, with satay dipping sauce (1 level tablespoon creamy smooth peanut b.u.t.ter mixed with 1 tablespoon reduced-sodium soy sauce and 1 teaspoon minced garlic). Serve with 1 cup steamed broccoli and cup cooked brown rice.

502 calories, 38 g carbohydrateExchanges: 5 very lean meats, 1 starch, 2 vegetables, 4 fats Shrimp c.o.c.ktail with Grilled Fish, Brussels Sprouts, and Brown Rice 5 large (3 ounces) shrimp with 1 tablespoon c.o.c.ktail sauce. Serve with 5 ounces fish fillet (wild salmon, flounder, sole, tilapia, or trout), grilled with 1 teaspoon olive oil and preferred seasonings. Enjoy with 1 cup steamed Brussels sprouts and cup cooked brown rice tossed with 1 tablespoon toasted, slivered almonds.

531 calories, 40 g carbohydrateExchanges: 8 very lean meats (if you choose salmon, 3 very lean meats and 5 lean meats), 1 starch, 2 vegetables, 2 fats Hearty Turkey Meat Loaf with Cauliflower Mashed "Potatoes"

1 serving Hearty Turkey Meat Loaf. Enjoy with 1 serving Cauliflower Mashed "Potatoes" or 1 cup steamed cauliflower topped with 1 to 2 tablespoons Parmesan or Romano cheese). Serve with 1 cup steamed green beans (or asparagus or broccoli) tossed with 1 tablespoon reduced-fat, soft tub trans fat-free margarine spread and 2 tablespoons toasted, slivered almonds.

500 calories, 42 g carbohydrateExchanges: 1 lean meat, 4 very lean meats, 1 starch, 5 vegetables, 3 fats SNACK OPTIONS.

100 calories or less If a sugar-free food contains less than 20 calories or less than 5 grams of carbs per serving, it is a free food. Such foods should be limited to three per day and MUST be spread out throughout the day.