meal planning for health

How To Make meal planning for health

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  Step 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.
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  Step 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.
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  Step 3
  FOR 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)
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  Step 4
  FOR WEIGHT MAINTENANCE: Add 1 carb choice per MEAL (15 grams carbohydrate)
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  Step 5
  WHAT 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.
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  Step 6
  OTHER 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
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  Step 7
  Remember that fruit and milk also contain measurable carbohydrates. Detailed information and carbohydrate lists can be found on the ADA website at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html?referrer=https://www.google.com/
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  Step 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.
• Last Step: Don't forget to share! Post a picture of your finished recipe here and on your favorite social network. Don't forget to tag Just A Pinch and include #justapinchrecipes!