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Sanofi Canada

2905 Place Louis-R.-Renaud
Laval, Quebec, H7V 0A3

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Content :

Everybody Likes Meal Suggestions

Remember, there is no such thing as a diabetic diet. A person with diabetes can follow a healthy-eating plan with an emphasis on a variety of fruits, vegetables and whole grains. You do not have to have diabetes to follow this healthy eating plan.

Choose more often

  • Healthy carbohydrates: legumes (beans, peas and lentils), whole grains, vegetables, fruits and low-fat dairy products
  • Fibre-rich foods: legumes (beans, peas and lentils), whole-wheat flour and wheat bran, vegetables, fruits and nuts
  • Heart-healthy fish: cod, tuna, halibut, salmon, mackerel and herring - avoid having the same fish too many times in a week
  • "Good" fats avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils

Choose less often

  • Fried fish and fish with high levels of mercury: tilefish, swordfish and king mackerel
  • Saturated fats: beef, hot dogs, sausage and bacon
  • Trans fats: processed snacks, baked goods, shortening and stick margarines
  • Cholesterol: high-fat dairy products and high-fat animal proteins, egg yolks, liver and other organ meats
  • Sodium (salt)

Bonus: Here are some sample meal ideas


  • Whole grain English muffin with 1 tsp. non-hydrogenated margarine, 2 cups strawberries, 1 cup skim milk and ¼ cup cottage cheese
  • ¾ cup All-Bran Strawberry Bites with 1 cup skim milk, 1 slice whole wheat toast (optional) with 1 tsp of non-hydrogenated margarine, 1 cup blueberries and 1 oz. low-fat sliced cheese
  • 2 whole-wheat pancakes (4 inches) or waffles, one small fruit, an ounce of low-fat cheese, 175 g of fat-free yogurt
  • 2 slices of pumpernickel bread, 1 tbsp. peanut butter, trans-fat free margarine, 15 grapes, and 1 cup of non-fat skim milk


  • Sandwich made with 2 slices whole grain bread, 2 oz. sliced chicken breast, lettuce, tomatoes, bell pepper and 1 tbsp. low-fat mayonnaise; served with 1 cup baby carrots, 1 apple and 175 mL light yogurt
  • Chicken pasta salad made with 2 oz. chicken, 1 cup whole wheat pasta, 1 cup chopped fresh vegetables, 1 cup fresh salad greens and 2 tbsp. low-fat salad dressing; served with 1 cup cubed melon and 1 cup skim milk or light yogurt
  • Chicken kabob, 1 cup steamed broccoli, 2/3 cup cooked converted rice, and a piece of fresh fruit
  • 1 large, whole wheat pita filled with a mixture of 1/2 cup uncooked black beans, 1/2 fresh tomato (chopped), 1 oz. low-fat sharp cheddar cheese (less than 2% MF, shredded), 1 tbsp. salsa, and 2 tsp. olive oil; served with 1 cup non-fat skim milk, small banana


  • 3 oz. grilled salmon, 2/3 cup brown rice pilaf, 1 cup cooked broccoli, 1 cup fresh salad greens, 6 large black olives, 1 tbsp. low-fat salad dressing and 1/2 cup mandarin oranges
  • 3 oz. pork tenderloin, 1 cup baked sweet potato with 1 tsp. non-hydrogenated margarine, spinach salad, 1 cup roasted Brussels sprouts tossed with 1 tsp. olive oil and ½ large pear
  • Pasta primavera prepared with broccoli, carrots, zucchini, yellow squash and a grilled chicken breast, served with 1 cup low-fat milk, and a medium apple
  • 3 oz. chicken breast (boneless/skinless) cooked in 1/2 cup pineapple rings (canned in juice), 1 tbsp. toasted sesame seeds, 1 tsp. sesame oil, 2 tsp. dark, low-sodium soy sauce; served with 1 cup green beans, ¼ cup cooked instant rice, and 2 cups fresh strawberries

These are just examples of balanced meals, you may need more or less carbs based on your daily requirements. Your nutritionist will let you know how this could be adjusted for your needs.