Every meal should contain a protein, a complex carbohydrate, a fruit and or vegetable.
Example- breakfast- oatmeal ( complex carbohydrate), fruit ( apple, orange, banana, blueberries) and protein may be one hard boiled egg, or one tablespoon of peanut butter, 1 ounce of cheese, 1 cup yogurt, ore one glass of milk
Lunch-example-Complex carbohydrate such as bread ( whole grain preferred over white), or 1 cup of brown rice. Protein can include 3 ounces of tuna, 1 egg, 1 ounce of cheese, 1/2 cup of chickpeas or beans or 3 ounces of chicken breast or turkey breast. Choose a fresh fruit or vegetable such as grapes or sliced apples, or a fresh fruit salad to round out the meal. Shredded carrots or brocolli slaw or steamed mixed veggies add fiber to the diet without adding excessive sugar.
You can mix and match your fruit, veggies and protein and complex carbohydrates. You body runs on glucose, a simple sugar and needs the complex carbohydrates in the diet to break down slowly to simple sugars for energy over time. Too many simple sugars like table sugar sucrose, can lead to high insulin levels, and more fat deposited in areas of the body you dont want them. It can eventually lead to insulin requiring diabetes.
The complex slow to digest carbohydrates with high fiber and protein, cause a slow release of sugar into the blood stream and are your best bet against becoming an insulin dependent diabetic. If you are already diabetic, these eating habits can help lower your insulin requirements.
A high fiber fruit and vegetable diet also is treatment for constipation and irritable bowel and may prevent fatigue and prevent colon cancer.