Meal Planning for Health

9
Susan Feliciano

By
@frenchtutor

The most important concept in losing weight and having a healthy heart is to EAT LESS and MOVE MORE. Impossible though it seems, it can be done, as evidenced by Chef Walter of Knoxville, Tennessee, who has lost over 100 pounds, got his diabetes under control, and still hosts a cooking show on local television.
Portion control is key - so learning how much is a "serving" will help anyone wanting to limit their calories or carbohydrates. This is not a no-carb or even a low-carb diet, but rather a CONTROLLED carbohydrate eating plan that will do your heart good.

Rating:
☆☆☆☆☆ 0 votes
Comments:
Serves:
Everyone
Method:
No-Cook or Other

Ingredients

9-inch dinner plate
measuring cups
carbohydrate exchange list

How to Make Meal Planning for Health

Step-by-Step

  • 1The amount of food you eat will depend on your nutrition goals and how your body responds to carbohydrates. There is not one meal plan that fits everyone's needs. Your individual meal plan should be based on your personal lifestyle.
  • 2The following chart provides some basic meal-planning guidelines that may work for many people with diabetes. The American Diabetes Association guidelines and the American Heart Association guidelines are very similar. Controlling carbohydrate and fat intake are key to weight loss, clear arteries, and overall health.
  • 3FOR WEIGHT LOSS:
    WOMEN: 2 to 3 carb choices per MEAL (equal to 30-45 grams of carbohydrate); and 1 carb choice per SNACK (15 grams carbohydrate)
    MEN: 3 to 4 carb choices per MEAL (equal to 45-60 grams of carbohydrate); and 1 carb choice per SNACK (15 grams carbohydrate)
  • 4FOR WEIGHT MAINTENANCE:
    Add 1 carb choice per MEAL (15 grams carbohydrate)
  • 5WHAT IS A CARB CHOICE?
    1 slice bread, 1 small biscuit, 1/2 small bagel or hamburger bun, small tortilla, 1/2 small pita, 1 small waffle or pancake.
  • 6OTHER CARB CHOICES:
    Pasta, rice, couscous, barley, quinoa = 1/3 cup
    Grits, plain oatmeal, cereal = 1/2 cup
    Potatoes or sweet potatoes = 3 oz. or 1/2 cup
    Winter squash = 1 cup
    Baked beans = 1/3 cup
    Plain cooked dried beans, peas, lentils - 1/2 cup
    Corn, green peas, or parsnips = 1/2 cup
  • 7Remember that fruit and milk also contain measurable carbohydrates.
    Detailed information and carbohydrate lists can be found on the ADA website at:
    diabetes.org/...www.google.com
  • 8So what does this style of eating look like? Here is just one example. Use your imagination within the guidelines for many different meals.

Printable Recipe Card

About Meal Planning for Health

Main Ingredient: Non-Edible or Other
Regional Style: American
Dietary Needs: Diabetic, Low Fat, Low Carb
Other Tag: Healthy