My nutritionist gave me a chart:
Breakfast: 15carbs - 1 starch, 1-2 protein, 1-2 fats
snack: 15carbs - 1 protein, 1 starch, fruit, or milk
Lunch: 30-45 carbs - 1 milk, 2 starch, 3-4 protein, 1-2 fats
Snack: 15 carbs - 1 protein, 1 starch, fruit, or milk
Dinner: 30-45 carbs - 1 milk, 2 starch, 3-4 protein, 1-2 fats
Snack: 30 carbs - 1 protein, 1 milk, 1 starch or fruit
I'm allowed to have as much "free foods" as I want, (proteins, fats, vegetables, herbs, salsa, diet soda, sugar free jello, ect)
dietitian said it's really important to have vegetables with every meal,
it helps your body to process sugars correctly, also switch from white
anything(bread, pasta, ect,) to wheat
I'm not allowed to have
ANY of the following(although i cheat occasionally): Fruit Juice,
Bagels, Baked Beans, Candy, Canned Fruit, Cakes, cookies, or pie, coffee
creamer, sugary drink mix, flavored milk, honey, ice cream, instant hot
or cold cereal, jam or jelly, muffin or donut, pudding or custard, soft
drinks, sugar, syrup, pasta or pizza sauce(unless I make it myself)
teriyaki sauce, barbeque sauce, ketchup
Now, I've still
experimented with all of those things and I've found that some of the
things on my restricted list will still not totally screw my sugars...
so once you get your meter you'll probably do that a lot, too.