If you have diabetes, dietitians commonly recommend a between-meal snack (such as a small carbohydrate-protein serving) to help maintain blood glucose levels. These exchanges are approved by the American Dietetic Association for planning diabetic meals. Work with a dietitian to determine the best daily serving balance for you.

Whole-wheat pita half filled with 1-1/2 ounces fat-free sliced chicken, 1 tablespoon hummus, 1 lettuce leaf, 1 tomato slice, 2 cucumber slices

= 1 starch serving, 1 very lean meat serving, 1 vegetable serving

1/3 cup low-fat yogurt with 1/2 fresh banana

= 1 fat-free milk serving, 1 fruit serving

1 tablespoon low-fat peanut butter with 6 small low-fat, whole-wheat crackers

= 1 medium fat-meat serving, 1 starch serving

1 carrot (sliced into sticks) with 1/2 cup low-fat cottage cheese

= 1 vegetable serving, 2 very lean meat servings

1 ounce sliced turkey breast, 1 lettuce leaf, 1 tomato slice, and 1 teaspoon fat-free mayonnaise on 1 slice whole-wheat bread

= 1 very lean meat serving, 1 starch serving

1/2 oat-bran bagel spread with 1 ounce fat-free cream cheese

= 1 starch serving, 1/2 very lean meat serving

1 large fresh tomato stuffed with 1/4 cup tuna

= 1-1/2 vegetable serving, 1 very lean meat serving

1/2 cup homemade low-fat whole-wheat pasta salad with tomato, onion, and 1 ounce low-fat grated Parmesan cheese

= 1 starch serving, 1 medium-fat meat serving

1 cup fresh berries with 1/2 cup low-fat, sugar-free ice cream

= 1 fruit serving, 1 starch serving, 1/2 fat serving

3 cups air-popped popcorn with 1/2 cup 1-percent milk

= 1 starch serving, 1/2 fat-free milk serving

—S.P.