Meal Planning for Health

Susan Feliciano


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.


☆☆☆☆☆ 0 votes

No-Cook or Other


How to Make Meal Planning for Health


  1. The 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.
  2. The 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.
    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)
    Add 1 carb choice per MEAL (15 grams carbohydrate)
    1 slice bread, 1 small biscuit, 1/2 small bagel or hamburger bun, small tortilla, 1/2 small pita, 1 small waffle or pancake.
    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
  7. Remember that fruit and milk also contain measurable carbohydrates.
    Detailed information and carbohydrate lists can be found on the ADA website at:
  8. So 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

Show 1 Comment & Review

Old Fashioned Soft And Buttery Yeast Rolls Recipe

Old Fashioned Soft and Buttery Yeast Rolls

Kitchen Crew @JustaPinch

There's truly nothing like old-fashioned soft and buttery yeast rolls. This recipe for homemade yeast rolls is everything you need for your Thanksgiving table! Click here for the Old Fashioned...

Put Your Tastebuds In A Twist With 10 Perfect Pretzels Recipe

Put Your Tastebuds in a Twist with 10 Perfect Pretzels

Kitchen Crew @JustaPinch

Soft and buttery, there's nothing better than a warm pretzel and they're not very hard to make at home. Skip the ones in the frozen food aisle and make a...

15 Moist Zucchini Bread Recipes

15 Moist Zucchini Bread Recipes

Kitchen Crew @JustaPinch

Perform magic with these delicious homemade zucchini bread recipes by making them and then watching them disappear!!