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meal planning for health

frenchtutor avatar
Recipe by
Susan Feliciano
@frenchtutor
Oak Ridge, TN

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.

yield serving(s)
method No-Cook or Other

Ingredients For meal planning for health

  • 9-inch dinner plate
  • measuring cups
  • carbohydrate exchange list

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.
  • 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)
  • 4
    FOR WEIGHT MAINTENANCE: Add 1 carb choice per MEAL (15 grams carbohydrate)
  • 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.
  • 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
  • 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/
  • 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! Make all your friends drool by posting a picture of your finished recipe on your favorite social network. And don't forget to tag Just A Pinch and include #justapinchrecipes so we can see it too!
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