4. Cheese: Low-fat varieties: read the label, the first ingredient should be skim milk. Nonfat or 1-percent cottage cheese is a great snack; mix with salad herbs or black pepper for added flavor.
5. Cereal: 100-percent whole-grain cereal with a cup of nonfat milk.
6. Fruit: Whole fruit including berries, melon, apples, oranges and grapefruit have the most fiber and fewest grams of carbohydrate per serving. Eat along with some nonfat yogurt or low-fat cheese, or a handful of nuts.
7. Popcorn: Air-popped popcorn sprayed with olive oil and tossed with a tablespoon of Parmesan cheese.
8. Smoothies: Blend 1 cup of nonfat milk, 1/2 cup of nonfat sugar-free yogurt, 2 drops of vanilla extract and 1 cup of ice. Optional: add a 1/2 cup of berries.
9. Wrap-ups: Spread a small whole-grain tortilla with a teaspoon of mustard and wrap-up one ounce of any lean meat, including turkey or chicken breast, roast beef, lean ham or shrimp.
10. Mini-pita pizza: Top a 1/2 whole-wheat mini-pita with tomato sauce and a little low-fat mozzarella and oregano to taste: broil till cheese melts.
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Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.