#Eat well meal planner how to#

With these ideas in mind, the following steps can help a person put together a healthful 7-day meal plan:

balancing carbohydrates, proteins, and fats to meet dietary goals.

Measuring food portions can help with monitoring food intake more accurately.Ī person with diabetes can enjoy a healthful, varied diet that helps manage their blood sugar levels. Share on Pinterest Measuring portions of food can ensure accurate monitoring of a diet. The following meal plans also include the number of carbohydrates for each meal and each day, based on calculations by the United States Department of Agriculture.Ĭonsult a doctor about whether the amounts are suitable or whether to make adjustments. One provides 1,200 calories per day and the other provides 1,600 per day.īelow are also tips and strategies that can help a person set up their own meal plan. This article provides two healthful 7-day meal plans that are suitable for people on a calorie-controlled diet. Ultimately, each person should work out their own meal plan with help from a doctor or dietitian.

In addition, a diabetes meal plan can help an individual keep track of carbs and calories and make healthful eating more interesting by introducing some new ideas to the diet. It can also ensure variety and help a person lose weight, if necessary. Maintaining a healthful diet can help.įollowing a diabetes meal plan can help make sure that a person is getting their daily nutritional needs. So be sure to keep fats and oils to small amounts in your diet, and add just small amounts during cooking.Managing blood sugar levels is key to living well with diabetes and avoiding some of its complications. Try natural yoghurt or fromage frais instead of creamĮating too much fat – whether good or bad - can cause weight gain.Go for tomato-based sauces instead of cream or cheese-based sauces.Compare labels on pre-packed foods and go for the brands that are lower in fat.Use stronger-tasting cheeses so that less can be used to get the same taste.Go for low-fat dairy foods like milk, cheese and yoghurt.Downsize your fatty snack foods, like chocolate, cakes and crisps.Fill up on low fat foods such as fruit and vegetables.Grill, bake, steam and microwave foods instead of frying or roasting them.

Eat two portions of fish each week, including one oily fish.

Choose more plant and fish-based fats than animal-based fats.

Eat fewer of processed meats such as sausages and bacon.

Go for lean cuts of meat, and cut off any fat you can see on your meat before you cook it.

Use vegetable oil instead of animal fats when cooking.

Choose lower fat spreads instead of butter.

Tropical oils such as coconut and palm oil.

Saturated and trans fats - choose these less often

Vegetable oil spreads (instead of butter).

Vegetable oils (olive, sunflower, rapeseed).

Unsaturated fats - choose these more often Remember it is best to use fats in very small amounts, even unsaturated fat. Unsaturated fats are best for heart health, so choose these more often. Eating too much or the wrong types of fat, can be unhealthy.įats can be broken down into three main groups:Įating too much saturated and trans fat puts us at risk of heart disease, so use as little as possible. We all need some fats in our diet to stay healthy.

Cereals and breads, potatoes, pasta and rice.

Milk, yoghurt, cheese and plant-based alternatives.

Beans, pulses, fish, eggs, meat and other proteins.

Potatoes, bread, rice, pasta and other starchy carbohydrates.

Meat, poultry, fish, eggs, beans and nuts.

Cereal and breads, potatoes, pasta and rice.

#Eat well meal planner how to#

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