Planning Meals | Healthy Weight, Nutrition, and Physical Activity

You eat in a variety of places – your home, work, restaurants, maybe even your car. For some of these places, you have more control over what choices are available than others. Since high-calorie foods are everywhere, it’s important to take the time to plan ahead to make sure you have healthy options available.

Meals at Home

Whether you are cooking for just yourself, one to two people, or a larger group, planning meals is a good place to start improving your food choices. Taking the time to plan a healthy evening meal can help you avoid a less healthful “drive-through” dinner.

To start, grab a pencil and paper and list your favorite meals. It may help to talk to your family or thumb through a favorite cook book. Some of the meals will be healthier than others, but for now, just write them all down.

You might want to use MyPlate Planexternal icon. The plan will show you your daily food group targets — what and how much to eat within your calorie allowance. It can help you plan your upcoming meals to meet your weight goals and suggest ways to improve choices. Download My Food Diary pdf icon[PDF-105KB] to help you track your meals.

Once you’ve planned your meals, make a grocery list. Take some time on your visit to the grocery store to choose lower-calorie ingredients. Here are some ideas that may help:

• Many casseroles and meat sauces use cream soups as a base. Use a low-fat cream soup.
• Substitute a low-fat cheese in casseroles and vegetable sauces. When using sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe to save calories without sacrificing flavor.
• Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of frying with solid fat.
• If you’re using ground beef for tacos or meat sauce for spaghetti, look for a lower-fat variety such as ground round or ground sirloin or try using skinless ground turkey breast. Once you’ve browned the meat, drain to remove excess fat.
• Instead of full-fat versions of mayonnaises, butter, and salad dressings, try those that are lower in calories, total fat, saturated fat, and trans fat.
• Check out the frozen food aisles for quick, low-calorie vegetable side dishes. You can find cut green beans, sliced carrots, and other chopped vegetables in the frozen food section. Avoid the ones with added cream, butter, or cheese sauces as these ingredients can add calories. You can steam these vegetables quickly in the microwave.
• In some soups and entrees, you may also be able to add dry beans to extend the recipe and improve the nutritional value. This is easy to do in vegetable-based soups and chili. You can just add a cup of canned white beans, kidney beans, or pinto beans to the recipe. As another example, if you are making enchiladas, rinse a can of black beans and add these to the ground meat.

Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit. Eating fewer calories doesn’t necessarily mean eating less food. To learn more, visit Eat More, Weigh Less? And see How to Use Fruits and Vegetables to Help Manage Your Weight for more information.

At first, you may find you only get a lower calorie meal planned for one or two nights a week. Don’t criticize yourself; you’re making steps in the right direction. Over time, you’ll figure out meal-preparation short-cuts and it will become easier to make healthy family meals a regular occurrence.

Meals on the Go

For the places where you might grab a snack or have a meal on the go (such as the car or at your desk), make sure you have nutritious snacks available or at home that you can take with you. For example:

• “Grab-and-go” fruits: apples, oranges, bananas, canned fruit without added sugars, and raisins
• Washed and chopped fresh vegetables: celery, carrots, and cucumbers
• Low-fat and fat-free milk products: yogurt without added sugars, milk, and low-fat cheeses
• Whole-grain crackers and breads
• Protein choices such as low-fat deli turkey slices or almonds and other nuts and seeds

Take the time to make a shopping list and re-stock your cabinets and fridge with healthy options. It’s also a good idea to think about stocking your office cabinet or car glove box with healthy shelf-stable treats if these are places where you snack. You’ll find it’s easier to make better choices when you have a good variety of nutritious foods available in the places where you eat.

Carbohydrate Choice Lists

Starch

1 carbohydrate choice = 15 grams carbohydrate

Bread

Bread

Food	Serving Size
Bagel	¼ large bagel (1 oz.)
Biscuit	1 biscuit (2½ inches across)
Bread, reduced-calorie, light	2 slices (1½ oz.)
Cornbread	1¾ inch cube (1½ oz. )
English muffin	½ muffin
Hot dog or hamburger bun	½ bun (¾ oz.)
Naan, chapati, or roti	1 oz.
Pancake	1 pancake (4 inches across, ¼ inch thick)
Pita (6 inches across)	½ pita
Tortilla, corn	1 small tortilla (6 inches across)
Tortilla, flour (white or whole-wheat)	1 small tortilla (6 inches across) or 1⁄3 large tortilla (10 inches across)
Waffle	1 waffle (4-inch square or 4 inches across)

Cereals and Grains* (Including Pasta and Rice)

*Serving sizes for all grains and pasta measure cooked foods.

Starchy Vegetables*

Starchy Vegetables

Food	Serving Size
Cassava, dasheen, or plantain	1⁄3 cup
Corn, green peas, mixed vegetables, or parsnips	½ cup
Marinara, pasta, or spaghetti sauce	½ cup
Mixed vegetables (with corn or peas)	1 cup
Potato, baked with skin	¼ large (3 oz.)
Potato, French-fried (oven-baked)	1 cup (2 oz. )
Potato, mashed with milk and fat	½ cup
Squash, winter (acorn, butternut)	1 cup
Yam or sweet potato, plain	½ cup (3½ oz.)

*Serving sizes for all starchy vegetable measure cooked vegetables.

Crackers and Snacks

Crackers and Snacks

Food	Serving Size
Crackers, animal	8 crackers
Crackers, graham	3 crackers (2½ inch squares)
Crackers, saltine or round butter-type	6 crackers
Granola or snack bar	1 bar (¾ oz. )
Popcorn	3 cups, popped
Pretzels	¾ oz.
Rice cakes	2 cakes (4 inches across)
Snack chips, baked (potato, pita)	About 8 chips (¾ oz.)
Snack chips, regular (tortilla, potato)	About 13 chips (1 oz.)

Beans and Lentils

Fruits
1 carbohydrate choice = 15 grams carbohydrate
NOTE: the weights listed include skin, core, and seeds.

Fruits

Food	Serving Size
Applesauce, unsweetened	½ cup
Banana	1 extra-small banana, about 4-inches long (4 oz.)
Blueberries	¾ cup
Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)	2 Tbsp.
Fruit, canned	½ cup
Fruit, whole, small (apple)	1 small fruit (4 oz.)
Fruit, whole, medium (nectarine, orange, pear, tangerine)	1 medium fruit (6 oz. )
Fruit juice, unsweetened	½ cup
Grapes	17 small grapes (3 oz.)
Melon, diced	1 cup
Strawberries, whole	1¼ cup

Milk and Milk Substitutes
1 carbohydrate choice = 12 grams carbohydrate

Milk and Milk Substitutes

Food	Serving Size
Milk (nonfat, 1%, 2%, whole)	1 cup
Rice drink, plain, fat-free	1 cup
Yogurt (including Greek), plain or sweetened with an artificial sweetener*	2⁄3 cup (6 oz. )

*Yogurt is highly variable in carbohydrate content, so check the food label to be sure.

Non-starchy Vegetables
1 serving = 5 grams carbohydrate

Non-starchy vegetables include asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens, (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, squash (summer, crookneck, zucchini), and tomatoes. Some vegetables, such as salad green (lettuce, romaine, spinach, and arugula), have so little carbohydrate that they are considered free foods.

Sweets and Desserts

1 carbohydrate choice = 15 grams carbohydrate

Table 1

Food	Serving Size
Brownie, small, unfrosted	1 ¼-inch square, 7⁄8-inch high (about 1 oz.)
Cake, unfrosted	2-inch square (about 1 oz.)
Candy, hard	3 pieces
Ice cream, regular	½ cup
Pudding, sugar-free or sugar-and fat-free (made with fat-free milk)	½ cup
Sandwich cookie with crème filling	2 small cookies (about ¾ oz. )

2 carbohydrate choice = 30 grams carbohydrate

3 carbohydrate choices = 45 carbohydrate

Table 3

Food	Serving Size
Flan	2⁄3 cup
Fruit cobbler	½ cup (3½ oz. )
Fruit pie, commercially prepared with two crusts	1⁄6 of 8-inch pie

Combination Foods

1 carbohydrate choice = 15 grams carbohydrate

2 carbohydrate choices = 30 grams carbohydrate

Table 2

Food	Serving Size
Casserole-type entrees (tuna noodle, lasagna, spaghetti and meatballs, chili with beans, macaroni and cheese)	1 cup (8 oz. )
Pizza, thin crust	¼ of 12-inch pizza (5 oz.)
Potato or macaroni/pasta salad	½ cup

3 carbohydrate choices – 45 grams carbohydrate

Fast Foods

1 carbohydrate choice = 15 grams carbohydrate

Table 1

Food	Serving Size
Chicken breast, breaded and fried	1 chicken breast (about 7 oz. with bone and skin)
Chicken nuggets or tenders	6 pieces (about 3½ oz.)
Meat, fish, or poultry stir-fried with vegetables	1 cup (about 6 oz.)
Egg roll, meat	1 egg roll (about 3 oz.)
Taco, crisp, with meat and cheese	1 small taco (about 3 oz.)

2 carbohydrate choices = 30 grams carbohydrate

Table 2

Food	Serving Size
Breakfast sandwich, biscuit or English muffin variety (with egg, meat, and cheese)	1 sandwich
Hamburger, regular	1 burger (3½ oz. ) with bun
Noodles and vegetables in sauce (chow mein, lo mein)	1 cup

3 carbohydrate choices = 45 grams carbohydrate

7-day healthy meal plan – Diabetes Canada

This healthy 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious. It features diabetes-friendly foods, such as low glycemic index carbohydrates and lean protein, and healthy fats like canola oil. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 1 apricot oat muffin, 1 cup (250 mL) low-fat milk (282 calories, 37 g carbohydrates, 2 g fibre)

Lunch: 2 cups (500 mL) red lentil soup, green salad, 1 tbsp (15 mL) light salad dressing (432 calories, 59 g carbohydrates, 14 g fibre)

Dinner: 1 serving skillet chicken breast, ¾ cup (175 mL) roasted sweet potatoes (make extra for tomorrow’s lunch) (610 calories, 58 g carbohydrates, 10 g fibre)

Day 2

Breakfast: 1-egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp (30 mL) soft margarine, ½ cup (125 mL) low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving tofu frittata, ¾ cup (175 mL) leftover roasted sweet potatoes (435 calories, 49 g carbohydrates, 7 g fibre)

Dinner: 1 serving roasted cauliflower salad, 3-4 oz. (85-115 g) grilled or baked pork loin chop, 1 cup (250 mL) mashed potato (625 calories, 52 g carbohydrates, 7 g fibre)

Day 3

Breakfast: steel-cut rolled oats (⅓ cup/75 mL dry), 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 3 oz. (85 g) roast chicken, 2 slices whole-grain bread, 2 tsp (10 mL) mayonnaise, mustard, lettuce, tomato if desired, 1 fruit (example: medium-sized apple or small banana) (428 calories, 59 g carbohydrates, 7 g fibre)

Dinner: 1 serving  white fish, green salad, 1 tbsp (15 mL) light salad dressing, ¾ cup (175 mL) cooked couscous (725 calories, 55 g carbohydrates, 13 g fibre)

Day 4

Breakfast: 2 slices whole-grain or rye toast, 1 egg, poached or sunnyside up (cooked to your liking), ¼ small avocado, mashed, salt and pepper to taste (293 calories, 33 g carbohydrates, 5 g fibre)

Lunch: 1 serving Mexican baked eggs on black beans, 1 slice whole-grain bread, 2 tsp (10 mL) soft margarine, ½ cup (125 mL) low-fat yogurt (454 calories, 57 g carbohydrates, 9 g fibre)

Dinner: 1 cup (250 mL cooked pasta (example: spaghetti, spirals, macaroni), ½ cup (125 mL) favourite pasta sauce, 3-4 oz. (85-115 g) grilled or baked chicken (405 calories, 51 g carbohydrates, 4 g fibre)

Day 5

Breakfast: steel-cut rolled oats (⅓ cup/75 mL dry), 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 3 oz. (85 g) tuna packed in water, drained, 1 whole-wheat pita (6 inch/15 cm), 2 tsp (10 mL) mayonnaise, lettuce, tomato, or other vegetable if desired, 1 fruit (example: medium-sized apple or small banana) (410 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 serving oven roasted salmon, ¾ cup (175 mL) mashed sweet potato, broccoli, steamed or roasted (547 calories, 53 g carbohydrates, 8 g fibre)

Day 6

Breakfast: 1-egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices whole-grain toast, 2 tbsp (30 mL) soft margarine, ½ cup (125 mL) low-fat milk (366 calories, 36 g carbohydrates, 4 g fibre)

Lunch: 1 serving buddha bowl, 1 fruit (example: medium-sized apple or small banana) (440 calories, 55 g carbohydrates, 12 g fibre)

Dinner: 1 cup (250 mL) spinach pilaf, 3-4 oz. (85-115 g) grilled or baked chicken (440 calories, 48 g carbohydrates, 8 g fibre)

Day 7

Breakfast: steel-cut rolled oats (⅓ cup/75 mL dry), 1 tbsp peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: green salad (lettuce, cucumber, tomato) with 3 oz.(85 g) grilled chicken breast and ¼ cup (60 mL) croutons, 1 tbsp (15 mL) light salad dressing, ½ cup (125 mL) low-at yogurt, 1 fruit (example: medium-szed apple or small banana) (435 calories, 49 g carbohydrates, 5 g fibre)

Dinner: 1 serving chicken and white bean stew, 2 oz. (55 g) whole grain bread or roll (450 calories, 52 g carbohydrates, 10 g fibre)

Snack Options

Each of the following options provides approximately 15 g carbohydrate and 100–150 calories. Include one of these snacks per day:

• 1 medium-sized fruit (apple or orange)
• 1 cup (250 mL) melon or berries
• ½ cup (125 mL) low-fat yogurt with ½ cup (125 mL) berries
• 3 cups (750 mL) popped popcorn
• 1 slice bread with peanut butter
• 5-6 crackers with 2 tbsp (30 mL) hummus

7 Strategies for a Diabetes-Friendly Diet – Cleveland Clinic

If you want to take control of your health, a diabetes diet can be a great way to do it. And while the word “diet” might seem intimidating, registered dietitian Tegan Bissell says following one may be easier than you think. “A diabetes diet should include the foods you like and fit your lifestyle,” she says.

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Bissell teams up with diabetes educator and registered nurse Megan Asterino-McGeean, PA-C, to explain what you need to know to follow a meal plan if you have diabetes.

What is a diabetes diet?

Asterino-McGeean says that the best diet if you have diabetes isn’t a diet at all. Instead, think of a diabetes diet as a lifestyle.

“This diet plan helps those with diabetes live a healthier lifestyle that improves blood sugar management and reduces the risk of diabetes complications,” she says. “The best diet for those with diabetes should focus on meal planning and eating balanced, correctly portioned snacks and meals.”

Some factors that mean a diabetes diet may be right for you include:

• Blood sugar levels: You have high blood sugar levels or have been diagnosed with diabetes or prediabetes (or told you have “borderline diabetes”).
• Diagnosis of gestational diabetes: You’ve been diagnosed with a type of diabetes that occurs during pregnancy. People diagnosed with gestational diabetes are at an increased risk of developing Type 2 diabetes later in life — but you may be able to prevent it by following a diet plan for diabetes.
• Weight: You have been diagnosed with metabolic syndrome or obesity.

The best foods if you have diabetes— and why they’re beneficial

Bissell says the best foods to eat if you have diabetes are:

Lean proteins

Proteins help you feel full and satisfied. Examples of lean proteins include:

• Chicken.
• Eggs.
• Fish.
• Low-fat dairy.
• Turkey.

Try these diabetes-friendly recipes to get your fill of lean protein:

Non-starchy vegetables

Non-starchy vegetables provide important vitamins, minerals and fiber. “You can consider them ‘freebie’ foods, as they contain minimal calories and carbohydrates,” Bissell says.

They include:

• Broccoli.
• Cucumbers.
• Green beans.
• Onions.
• Peppers.
• Salad greens.

Check out these seven vegetable recipes that are anything but boring, plus other delicious recipes to help you get more non-starchy vegetables into your daily routine:

Healthy fats

Healthy fats help you feel full and are beneficial for heart health. They include:

• Avocado.
• Natural peanut butter.
• Nuts.
• Olive oil.
• Seeds.

Try these recipes to get more healthy fats in your diet:

Complex carbohydrates

Carbohydrates are necessary for energy, fiber and certain nutrients. Complex carbs tend to digest more slowly, which prevents erratic blood sugar levels. Complex carbohydrates include foods such as:

• Beans.
• Berries.
• Brown rice.
• Greek yogurt.
• Sweet potatoes.
• Whole-wheat bread.

These recipes are good if you have diabetes, and they can help keep your engines running all day:

Avoid these foods if you have diabetes

Bissell recommends avoiding foods that tend to spike blood sugars suddenly and can promote sugar cravings. Foods to avoid if you have diabetes include processed items, such as cereals, candy and packaged snack foods, and sugary beverages, such as juices and sodas.

How to follow a diabetes diet

Bissell emphasizes that “one size fits all” doesn’t exist with diabetes diets.

“Many people incorrectly believe they need to cut out all carbs or ‘white foods,’” she says, “but you don’t have to eliminate — just limit carbohydrate portions to amounts that work for you. And try to choose more complex carbs in the right portion sizes.”

To make the most of your diabetes diet, try the following tips, too:

• Eat fewer processed foods.
• Cook at home more often than you dine out.
• Drink more water.
• Cut out sugary drinks.
• Include vegetables at most meals.
• Be mindful of portion sizes.

While you may have to do some trial and error, Bissell says these strategies can help increase your chance for success:

1. Read food labels: Knowing what’s in your food can help you make better decisions about portion sizes and what to buy.
2. Enlist help: Get a referral to your local outpatient diabetes clinic or a registered dietitian. These experts can help you get started with better eating habits and teach you how to manage diabetes in realistic ways.
3. Follow the Diabetes Plate Method: The American Diabetes Association’s Plate Method involves filling your plate with these food ratios at each meal:
   • Half non-starchy veggies.
   • A quarter lean protein.
   • A quarter complex carbs.
   • Wash it down with water or a low-calorie beverage such as tea.
4. Go tech: Use a phone app to make it easier and more convenient for you to count carbs.
5. Try problem-solving: Bissell describes problem-solving as seeing how your food affects your blood sugars about one to two hours after eating. Then, adjust foods and portion sizes based on that.
6. Plan ahead: “You can find many recipes online that are good if you have diabetes,” says Bissell. “We recommend making a meal plan each week, using healthy recipe websites or cookbooks.”
7. Time meals: Because going too long without eating can cause a drop in blood sugar, Bissell recommends eating a balanced meal every four to five hours for more stable blood sugar levels. “The old advice to eat six small meals a day is not necessary and can elevate blood sugars,” she adds. “That’s another reason why planning the next day’s meals can be helpful — you can ensure you have nutritious foods on hand or packed and ready to eat on the go.”

Are there risks involved with eating this type of meal plan?

Following a diabetes diet plan is safe, says Bissell, if you don’t take it to the extreme.

“Some people eat a diet that’s too restrictive or low in carbohydrates. This causes them to lack important nutrients or have frequent low blood sugar levels,” she says. “Balance is key, along with being realistic about what habits you can maintain for the long term.”

7-Day Diabetic Meal Plan: Tasty, Low-Carb Options

• A diabetic meal plan can help reduce blood sugar spikes and keep your sugar levels stable. 
• Small but frequent meals as well as keeping an eye on carb intake are the key parts of this plan. 
• Everyone’s personal dietary needs differ depending on height, weight, and activity level.
• Visit Insider’s Health Reference library for more advice.

People with diabetes have a hard time processing sugar (or glucose) in their body due to lack of or difficulty using the hormone insulin (what turns glucose into energy): This can lead to dangerously high blood sugar levels — 600 mg/dL or more (which is considered a medical emergency).

This is why it’s so important for individuals with

diabetes

to pay attention to their food and beverage choices, as they have a direct effect on the body’s blood sugar levels. Following a diabetic meal plan is one way to do this. 

“Meal planning takes the temptation out of convenience foods and pre-packaged meals, which are some of your problematic culprits here,” says John Fawkes, NSCA, and editor of the wellness resource, The Unwinder. “Pre-packaged foods are more likely to contain hidden sugars, sugar alcohols, and refined carbs stripped of their fiber. That’s what’ll spike your blood sugar.”

High blood sugar levels can lead to eye damage or diabetic retinopathy, kidney failure, diabetic coma, increased risk of stroke, heart attack, nerve damage, urinary tract infections, or death. Seizures and confusion may occur if your blood sugar level is too low — 70 mg/dl or fewer.

Here are a few tips on how to set up a diabetic meal plan that works for you. Below you’ll find a seven-day example to kickstart your journey.  

Note: This meal plan, based on 1,500 calories per day, should be adjusted to reflect your gender, age, weight, and activity levels. Consult your doctor before you begin cutting foods from your diet, as doing so could be potentially dangerous. 

7-day diabetic meal plan 

Managing diabetes with a healthy meal plan means eating breakfast, lunch, dinner, and one-to-two snacks per day and around the same time each day. 

“Eating meals and snacks on time is essential for all, but it’s especially essential for people with diabetes,” says Sharon Priya Banta, MS, RD, CDN with MiraBurst. “This helps to ensure that their blood sugar doesn’t spike. People with diabetes should not skip meals as this causes a drop in blood sugar and binging later in the day, which may lead to unhealthy food choices.” 

Related

5 of the best foods to lower blood sugar and manage diabetes

According to the Centers for Disease Control and Prevention (CDC) and the American Diabetes Association, a person with diabetes should aim to get around 45% of their daily calories from carbs. This roughly works out to include up to three-to-four servings of carbohydrates per meal, plus up to one serving of carbohydrates for snacks. 

“As long as the kidneys are healthy, 10-35% of your total daily calories should come from healthy sources of protein; steamed, baked or grilled, not fried,” Banta adds. 

What is a good meal plan for people with diabetes? 

A healthy meal for a person with diabetes will include a generous serving of fresh non-starchy veggies, a moderate portion of carbs, and a healthy protein source. Banta has provided a seven-day meal plan below that caters to the dietary needs of those with diabetes. 

Monday 

Total for the day: ~1,526 calories

Tuesday 

Total for the day: ~1,591 calories

Wednesday 

• Breakfast: One-half cup of a non-sugary cereal, one cup fat-free or 2% milk, and one cup raspberries, string cheese (~376 calories) 
• Lunch: Plain Greek yogurt, 6 oz., one cup blueberries, and seven whole-wheat crackers (~322 calories) 
• Snack: Twenty seedless grapes, two slices of muenster cheese, and 13 almonds (~374 calories) 
• Dinner: One cup cooked pasta with ½ cup no-sugar-added spaghetti sauce from a jar, a side of cooked broccoli, and a tossed salad with lite dressing (~423 calories)

Total for the day: ~1,500 calories

Thursday 

• Breakfast: One packet of instant plain oatmeal, and ½ cup of unsweetened applesauce, hard-boiled egg (~295 calories) 
• Lunch: One cup reduced-sodium vegetable soup, seven whole-wheat crackers, tuna fish (with mayonnaise, red onions, and relish) on romaine lettuce (~500 calories) 
• Snack: Seven whole wheat crackers with hummus (~237 calories) 
• Dinner: Three ounces of chicken, packaged salad, and ½ cup beans, three whole-wheat crackers, and one banana (~493 calories)

Total for the day: ~1,525 calories

Friday 

Total for the day: ~1,519 calories

Saturday 

Total for the day: ~1,504 calories

Sunday

Total for the day: ~1,537 calories

How to keep track of your carbs

Related

How to count carbs for weight loss, according to registered dietitians

Depending on the medicines or type of insulin you take, you may need to eat the same amount of carbohydrates at the same time each day. Based on the CDC recommendations, a person with diabetes should have approximately 200 grams of carbs per day. The American Diabetes Association says that the amount of carbs you consume per meal should take up about a quarter of your plate. 

According to Fawkes, deciphering “good carbs” (i.e. fiber-rich carb options such as almonds, flax seeds, etc.) from “bad carbs” (white bread, processed rice, other bakery items)  is the hardest part. “Carbs really get demonized when you’re diagnosed with diabetes,” says Fawkes. “But it’s really all about eating the right types of carbs. These are not off the table in a healthy, balanced diabetic diet.”

There are two types of carbohydrates: 

• Simple carbohydrates (soda, cookies, cakes, candy, etc.): The body generally digests simple carbs very quickly which can lead to a spike in blood sugar levels that can reduce satiety, trigger hunger pains sooner, and potentially lead to overeating. 
• Complex carbohydrates (fruit, legumes, whole wheat bread, quinoa, etc.): Complex carbs often contain more vitamins, minerals, and fiber which slows digestion and reduces the risk of a blood sugar spike.

For example, if you were to scarf down two pieces of pizza and a Twinkie (both of which have a high glycemic index), you’d probably feel hungry again within an hour. 

To better understand how certain foods may affect your blood sugar levels, here’s a link to an abbreviated chart of the glycemic index for more than 60 common foods courtesy of Harvard Health. Glycemic index is a value that’s assigned to food based on how quickly or slowly it will increase your blood sugar. 

Insider’s takeaway 

Meal planning isn’t a one-size-fits-all solution, but it can help you take control of your blood sugar levels — whether you decide to stay in or go out. 

According to Banta, the easiest way to stick to a diabetic meal plan is to cook at home and educate yourself. 

“Cooking at home allows for greater control of ingredients and portion sizes,” says Banta. “Unless the individual has been advised by a registered dietitian on how to ‘portion size carbohydrates,’ then in that case, with that nutrition education, eating out is OK as well.” 

If you’re still having trouble deciding on which menu item to choose when you’re out and about, Banta recommends using the “My Plate Method.”

“First, fill up your plate with many (unlimited) non-starchy veggies such as broccoli, spinach, mushrooms, brussels sprouts,” says Banta. “Second, select healthy sources of protein (not fried) such as fish, deli meats, low-fat yogurts and milk, nuts and legumes, and lastly, select a healthy carb source such as whole wheat bread, pasta, quinoa, or sweet potato.”

Outsmart Diabetes 5-Week Meal Plan

The Outsmart Diabetes Diet is based on new research that found four specific nutrients—fiber, vitamin D, omega-3s, and calcium—work together to help balance blood sugar and encourage weight loss. Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the “Fat-Fighting 4.” Remember to eat about every 3 hours and practice portion control. 

Prevention Premium: What Every Woman Knows About Erectile Dysfunction

Follow this mix and match diabetic diet meal plan—adapted from The Outsmart Diabetes Diet—for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk.

BREAKFAST

Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on ½ of a whole grain bagel. Serve with 1 c fat-free milk.

Crunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste.

Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with ¼ c chopped tomato, onion, and chile salsa. Serve with toasted 100% whole grain English muffin, spread with 2 Tbsp low-fat (1%) cottage cheese, and 1 c fat-free milk.

Instead of scrambled eggs, try poaching an egg:

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Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans.

Nutty Oatmeal: Top ½ c cooked oatmeal with ¼ c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage.

Bagel and cream cheese: Spread ½ 100% whole grain bagel with 1 Tbsp low fat cream cheese. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage.

Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut or olive oil. Add ½ c spinach leaves, ½ c mushrooms, onions, garlic, and herbs as desired; and top with 2 Tbsp reduced fat cheese. Serve with 1 slice 100% whole grain toast spread with 1 tsp canola-oil margarine and 1 c fat-free milk or calcium-enriched soy or rice beverage.

LUNCH

Tuna melt: Top 1 toasted whole grain English muffin with ¼ c tuna mixed with 1 tsp mayonnaise (or 1 Tbsp light mayonnaise), 1 Tbsp minced dill pickle and/or chopped celery and 1 oz reduced-fat cheese. Place in pre-heated oven (450ºF) for 5 to 10 minutes (or microwave for 30 seconds until cheese melts).  Serve with 8 baby carrots with 2 Tbsp reduced fat ranch dressing, and 1 c fat-free milk or calcium-enriched soy beverage.

Lean-body salad: Toss 2 c mixed dark greens, ½ c canned garbanzo beans (rinsed well), 1 oz reduced-fat Mozzarella shredded cheese and 2 Tbsp light Italian dressing. Serve with 1 fresh peach or ½ c canned peaches (in juice or water).

Chicken salad: Combine 2 c mixed dark greens, 2 stalks chopped celery, and ¼ c sliced green or red grapes. Top with 2 oz cooked chicken breast, and drizzle with 2 Tbsp light honey mustard dressing (such as Newman’s Own). Serve with 1 slice reduced-calorie 100% whole grain toast, spread with 1 tsp canola oil soft tub margarine.

Roast-beef sandwich: Layer 2 oz lean roast beef, ½ c chopped romaine lettuce and ½ sliced tomato on 2 slices reduced calorie 100% whole grain bread, spread with 1 tsp mayonnaise and/or mustard.

Pesto pizza: Split and toast a 100% whole grain English muffin. Top each half with 1 Tbsp pesto basil sauce, 1 slice tomato or ½ c canned tomatoes, and ½ slice  reduced-fat cheese. Broil or bake in oven until cheese melts.

Bean tostada: Bake 1 corn tortilla in 400-degree oven until crisp. Spread with ½ c cooked or canned pinto beans (rinsed) and 2 Tbsp shredded reduced-fat Mexican blend cheese. Return to oven for 5 to 10 minutes until cheese melts. Top with ¼ c salsa. Serve with a cabbage salad (1 c shredded cabbage and 1 chopped tomato with 2 Tbsp reduced-fat dressing).

Tuna salad: Mix 3 oz water-packed tuna with 2 stalks chopped celery, 4 chopped green olives, and 1 tsp regular (or1 T reduced-fat mayonnaise). Add 1 Tbsp seasoned rice vinegar, if desired. Scoop tuna onto 2 c mixed dark greens, and top with 1 Tbsp chopped almonds. Serve with 1 oz 100% whole grain crackers.

SNACK OPTIONS #1

1 medium orange or tangerine and 2 T dry roasted almonds (no added salt)
1 c fresh strawberries and ¼ c unsalted nuts
1 c seasonal melon and 6 oz fat-free light yogurt
4 dried apricot halves (or 3 dried plums) and 7 walnut halves
2 fresh or dried figs and ¼ c unsalted nuts
1 kiwi and 12 whole almonds
1 medium apple, sliced, with 2 Tbsp all-natural peanut butter

MORE: See 14 Snacks That Power Up Weight Loss

DINNER

Barbecue chicken: Grill or roast 3 oz chicken and top with 2 Tbsp barbecue sauce. Serve with 1 slice garlic sourdough toast, spread with2 tsp olive oil and garlic, and colorful coleslaw (mix 1 c shredded red and green cabbage and carrots with 1 Tbsp regular coleslaw dressing or 2 Tbsp reduced-fat dressing).

Roast beef and rice: 3 oz lean roast beef, sliced, with ⅔ c cooked brown rice and 1 c cooked spinach, seasoned with 1 tsp olive oil and 1 tsp balsamic vinegar.

Halibut and potatoes: 3 oz foil-baked halibut or other fish with 1 c green peppers and onions. Serve with ½ c red potatoes, roasted in 1 Tbsp olive oil and seasoned with herbs and spices.

Pasta with meatballs: Toss 1 c cooked whole grain pasta in garlic and 1 Tbsp olive oil and garlic. Top with 3-oz lean meat balls (made with turkey, chicken or soy) and 1 tsp grated Parmesan cheese. Serve with cucumber salad (toss 1 c mixed greens, 1 c cucumber slices, 10 halved cherry tomatoes, ¼ c chopped red onions and 2 Tbsp reduced-fat Italian dressing).

Shrimp salad bowl: Mix ⅓ c cooked brown rice and 2 Tbsp crumbled feta cheese. Scoop onto 2 c mixed greens, and top with 3 oz grilled or sautéed shrimp and 2 Tbsp reduced-fat dressing. Serve with 2 whole grain rye crispbread crackers, spread with 2 Tbsp low-fat ricotta or cottage cheese.

Oven fried chicken: Toss 4 oz raw chicken breast in 1 Tbsp reduced-fat Italian dressing, coat with 2 Tbsp seasoned bread crumb and spray lightly with canola oil. Place on lightly oiled cookie sheet. Bake at 350ºF for 30 minutes or until browned and no longer pink inside. Serve with 3-bean salad (toss ½ c green beans, ¼  c garbanzo beans, ¼  c red beans, 2 Tbsp chopped onion and 2 Tbsp reduced-fat Italian dressing)

Tofu stir fry: Stir-fry 3 oz tofu and 2 c mixed vegetables (broccoli, cauliflower, green beans, onions) in 2 Tbsp reduced sodium stir fry sauce and 1 Tbsp olive oil. Serve over ⅔ c cooked brown rice.

SNACK OPTIONS #2

2 graham crackers spread with 1 Tbsp all natural peanut butter
3 c light popcorn and 16 oz light lemonade
¼ c cashews, almonds, walnuts or other nuts
4 vanilla wafers and 1 c fat-free milk or calcium-enriched soy or rice beverage
6 oz fat-free light yogurt and ¾ cup blueberries, raspberries or blackberries
½ c light ice cream  (choose ice cream with no more than 2 grams saturated fat and 20 grams total carbohydrates)
Stir 1 Tbsp chopped dried fruit and 1 Tbsp chopped nuts into 6 oz fat-free light yogurt.

MORE: 30-Minute Dinners for Diabetics

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Diabetic Diet | Baptist Health

Because diabetes is a condition where the body is not using food correctly, a diabetes meal plan (diabetes diet) is very important.  According to the Mayo Clinic, “If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy eating plan. The plan helps you control your blood sugar (sugar), manage your weight, and control risk factors for heart disease, such as high blood pressure and high blood fats.”  To find out more, can one of our Registered Dietitians (RD) to ask about our options for healthy eating plans (diets) for diabetes or prediabetes. 

No More Good Food, Bad Food Lists

There are many different types of meal plans that can successfully be used to help manage blood sugars.  It is important that the plan meets the person’s individual nutritional needs for their age, lifestyle, and health conditions.  In general, a meal plan for diabetes is a plan that anyone who is interested in a well balanced diet can follow.  A visit with one of our RD’s can help you create a plan to last a lifetime.  Common parts of a diabetes meal plan include:

• Making healthy food choices at the grocery:  lots of produce, lean meals, low-fat items
• Watching portion sizes
• Choose whole grain products as much as possible when selecting starch/grain products
• Achieving and maintaining a healthy weight
• Eating a variety of foods to meet nutrient and fiber needs to meet recommendations
• Eating less processed items
• Making healthy choices when eating away from home
• Eating less high-sodium or empty calorie items
• Eating on a regular schedule

How do I start?

The American Diabetes Association recommends the plate method as one way to start. At every meal,  fill half your plate with non-starchy vegetables, then fill a quarter with a lean protein source (meat, poultry, fish or other protein options),  and complete the plate with a quarter of a whole grain choice, or a carbohydrate choice, and then add a low fat dairy item and fruit choice.  Make an appointment with one of our RDs to get a more comprehensive plan for your individual needs.

Nutrition and Diabetes at Baptist Health

Baptist Health Lexington has experienced RD and Certified Diabetes Educators to help you create a meal plan that works for you.  We want to know about your food preferences and lifestyle so that a plan can be satisfying to you.  We offer private and group nutrition visits, as well as weight loss counseling classes.  

Call us today to learn more about our options for nutrition services at 859.260.5122.

90,000 WHO / Europe | Diabetes epidemic in Europe

About 60 million people in the WHO European Region have diabetes mellitus: about 10.3% of men and 9.6% of women aged 25 and over. The prevalence of diabetes in the Region is increasing across all age groups, largely due to lifestyle-related risk factors.

More and more people are at risk of developing type 2 diabetes due to their lifestyle. Research results indicate that modifiable risk factors, including overweight and obesity, unhealthy diet and physical inactivity, and unfavorable socioeconomic conditions, are responsible for 80% of the rise in diabetes.The remaining 20% ​​of the increase in the number of cases is due to unchanged risk factors, such as an aging population and an increase in life expectancy.

According to Zsuzsanna Jakab, WHO Regional Director for Europe: “The only sure way to fight this epidemic is to prevent diabetes.”

The main themes for World Diabetes Day 2011 (14 November 2011) are education and prevention.

The problem of diabetes covers a wide range of conditions: from healthy people to those who are overweight and have impaired glucose metabolism, and, finally, those who have diabetes (with or without a diagnosis and with present or absent complications).In general, according to this scheme, the prevention of type 2 diabetes means transferring to the group of healthy people (from right to left, as shown by the blue arrows in the figure). The focus should be on reducing the risk of type 2 diabetes in people who do not have it, and providing those with diabetes with help to improve blood sugar control and reduce complications.

Diabetes continuum

Scientific evidence indicates that prevention can be beneficial.The largest amount of such data comes from studies conducted in high-risk populations: people who are overweight and have some impaired glucose metabolism, but not yet have diabetes. For example, a study in Finland found that people at high risk of developing diabetes who received behavioral interventions to improve diet and physical activity reduced their risk of developing diabetes by 58% over six years compared to with a control group.

Since modifiable risk factors for diabetes (see figure) are closely related to risk factors for other noncommunicable diseases, diabetes prevention should be integrated into population-level interventions to prevent noncommunicable diseases as a group.

Diabetes risk factors

There is already considerable experience in the European Region in addressing these risk factors: for example, using communication and other approaches to change human behavior; regulating the marketing of unhealthy products; stimulating a healthier diet by changing the formulation of food products; planning the urban environment to provide opportunities for more active modes of transportation, such as walking and cycling.

In September 2011, the Member States of the WHO European Region approved the Action Plan for the European Strategy for the Prevention and Control of Noncommunicable Diseases (2012–2016), which includes a number of specific evidence-based interventions and is in line with commitments already made countries. Among these interventions:

• Promoting consumer choice for health through financial and market mechanisms;
• assessment and reduction of cardiometabolic risk;
• promotion of physically active types of movement;
• health promotion in schools and workplaces.

The Action Plan calls on countries to develop comprehensive prevention strategies that balance actions to reduce risk factors for the general population and actions that specifically target individuals at high risk.

Cost of inaction

Diabetes causes negative humanitarian and social consequences; diabetes treatment and treatment of related health disorders are costly and also cause significant economic damage in a broader sense.

Diabetes poses a dire burden on patients and their families, especially in poorer countries, where people largely have to pay for health care out of their own pockets. Diabetes leads to lost productivity and slower economic growth, and causes economic losses associated with disability and premature mortality.

The International Diabetes Federation estimates that diabetes-related health spending in the European Region in 2010 wasUSD 105.5 billion: corresponding to 10% of all health spending. These expenditures are expected to reach USD 124.6 billion by 2030.

Diabetes summary

Diabetes is a chronic metabolic disease characterized by high blood sugar levels. Most people with diabetes have type 2 diabetes (90% of cases), which is caused by ineffective use of insulin by the body. This type of diabetes is largely preventable through a healthy diet and physical activity.

Type 1 diabetes occurs when the pancreas stops producing the hormone insulin; it often begins at an early age and requires daily insulin therapy.

Gestational diabetes occurs during pregnancy. It requires careful monitoring to ensure a safe pregnancy outcome for both mother and baby.

If diabetes mellitus is not properly controlled, there is a high probability that the disease will progress and the condition of patients worsened.Over time, diabetes can cause damage to the heart, blood vessels, kidneys, eyes and nervous system. The combination of physical activity, a healthy diet, modern clinical management and disease self-management allows people with diabetes to live healthy and productive lives.

(1) Tuomilehto J et al. Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. New England Journal of Medicine 2001, 344 (18): 1343-1350.

90,000 rules for making the menu for table number 9 – Medaboutme.ru

The main condition for the absence of complications in diabetes mellitus is the control of blood glucose levels. There are several ways to achieve the desired goal: following a diet, taking medications. If type 2 diabetes mellitus is diagnosed, then adherence to a diet is the basis of condition control. What rules must be adhered to, how to compose the menu and what principles are combined in the therapeutic diet table number 9?

Table number 9: diet principles

The main goal of the diet is to create conditions conducive to the normalization of carbohydrate metabolism.It is recommended to reduce the energy value of the diet by excluding and limiting easily digestible carbohydrates and animal fats. Sugar and sweets are completely excluded from the diet, but it is permissible to use sweeteners.

A prerequisite is the sufficient presence of vitamins and minerals, substances necessary for the full functioning of the body and the maintenance of metabolic processes.

Therapeutic diet, table number 9 is not only a list of permitted or prohibited foods, but also the conditions for processing food: it can be boiled, stewed, baking is permissible.You need 5-6 meals a day in small portions.

Following a diabetes diet helps control blood sugar levels, which reduces the likelihood of developing numerous complications, including those of the heart and blood vessels.

Diabetes Diet: Allowed Foods

The bulk of your calories, nutrients, and therefore vitamins and minerals, must come from natural food sources.It is recommended to include in the diet:

• vegetables: cabbage, broccoli, tomatoes, cucumbers;
• protein: chicken eggs, fish and seafood, nuts;
• sources of omega-3 polyunsaturated fatty acids: olive oil, avocado, etc .;
• some fruits (in moderation).

Experts note that patients suffering from diabetes need to limit the consumption of fruits, as some of them contain high amounts of sugars.But this is the best substitute for sweets, pastry baked goods and, moreover, refined products.

Contrary to popular belief, the healing diet table number 9 includes a wide range of products:

• whole grain bread, or made according to special recipes for patients with diabetes mellitus;
• high-quality sausages, but with a minimum amount of fat;
• lean meats and poultry;
• seafood: fish, seafood, but mainly boiled, baked or aspic;
• unsweetened fruits and berries: apples, pears, grapefruits, cherries, pomegranates, cranberries, mountain ash, etc.;
• cereals and pasta, but dietary only;

90,028 eggs;

• low fat dairy products;
• drinks: tea, including with milk, tomato juice, compotes, decoctions, but only without added sugar.

Confectionery is also allowed, but this is a special dietary line, where sugar substitutes are used instead of sugar.

What to exclude from the menu?

As part of a healthy, low-carb diet, diabetic patients should eliminate or restrict the following foods:

• sweets, products containing sugar in any form: confectionery, sweet soda, juices, etc.;
• refined products;
• semi-finished products;
• foods with a high starch content, including vegetables;

90,028 alcoholic beverages;

• fatty meats, some offal;
• dairy products with a high percentage of fat content;
• salinity, pickles, smoked meats;
• fruits with a high sugar content: grapes, bananas, figs, etc .;
• alcohol.

Approximate meal plan for the day

The main thing, while observing a therapeutic diet, table number 9 – the diet should be complete and varied. This is the only way to provide all the needs of the body. In addition, observing such measures, it is possible to prevent breakdowns and, accordingly, reduce the likelihood of complications. Below is an approximate diet for the day:

Breakfast should consist of a main course and a drink.You can delight yourself in the morning with the following dishes: hard-boiled egg, a portion of unsalted cottage cheese with a low percentage of fat, avocado, fruit and berry smoothies, low-fat yogurt.

Eating at lunch should be more substantial. Be sure to have a hot liquid dish, such as soups with vegetable or weak meat broths. Patients with diabetes mellitus can delight themselves with baked chicken or fish, and for a side dish – vegetables, cereals or pasta, various vegetable casseroles, etc.

• Snacks and snacks

Between the main meals, additional ones follow (lunch, afternoon tea, etc.). As snacks, you can offer: nuts, fruits, cheeses, vegetables, sandwiches and canapes.

Low Carb Diet: Benefits

Following a low-carb diet is an effective diabetes management strategy, especially for those patients who are not taking medications to lower their blood glucose levels.

Carbohydrates raise blood glucose levels more than any other food component. In patients with diabetes mellitus, elevated blood glucose levels can persist for a long time – for several hours.

A low-carb diet is beneficial for both type 2 and type 1 diabetes patients. Following its principles can achieve the following effects:

• give more energy;
• to control and stabilize blood sugar levels;
• reduce hunger;
• to reduce the risks of complications from many organs and systems, both in the short term and in the long term.

Diabetes Diets: Potential Risks

Inappropriate approach to menu and dieting can lead to deficiencies in certain substances. Also, for example, when following a low-carb diet, excess protein can accelerate the development of kidney disease.

Long-term adherence to a low-carb diet can lead to breakdowns: many patients feel hungry, which can spoil their mood and make it difficult to concentrate on any actions.

Accordingly, before following a low-carb diet, you should talk to your doctor and weigh the benefits and risks.

Diabetes mellitus is a formidable disease associated with serious complications that threaten the health and even life of patients. Following certain principles of nutrition will help control its course, maintain normal blood sugar levels. Therapeutic diet table number 9 combines everything that is necessary to maintain health and control disease.

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Yulia Demchenko, a nutritionist at the Belsono Medical Center, spoke about the myths of proper nutrition and a competent approach to losing weight.

It is now fashionable to buy various weight loss courses, contact a fitness guru on Instagram, or prescribe diets on your own. But in order to put yourself in order, preserve, and sometimes improve your health, it is worth contacting specialists .Yulia DEMCHENKO, a nutritionist at the Belsono Medical Center, spoke about the myths of proper nutrition and a competent approach to losing weight.

Yulia Demchenko: “It is enough to eat right. You do not need to completely limit yourself, leave in your menu 10% of high-calorie foods that bring you pleasure. ” Photo by Ivan Kuzmenkov

– Who is a nutritionist and what does he treat?

– This is a specialist who helps to get the food going.It is desirable that he has a higher medical education, because the goals of patients may be different: both weight adjustment and treatment of diseases. For example, diabetes mellitus, gout, arterial hypertension and many others. Now you can take a two-week course in nutrition, after which a person becomes a nutritionist and can already make up a diet for clients. This is common with fitness trainers. You need to understand that most often such a diet is not physiological according to the canons of evidence-based medicine and can entail negative consequences.The meal plan is always prepared individually.

– A little about the myths of proper nutrition. Can you still eat after six?

– There is no clear time frame, it is much more important what exactly you have for dinner. It is advisable not to eat 1.5-2 hours before bedtime. At night, the body should not process food, but spend all its energy on recovery. Otherwise, you will wake up broken.

– Are low-fat dairy products as beneficial as fitness trainers claim?

– Starch is most often added to low-fat dairy products.This is already a carbohydrate that is not listed on the package. Also, such products can contain sugar due to the addition of various flavors. Moreover, from dairy products, in which there is no fat, useful calcium and other trace elements necessary for building cells are not absorbed.

– Now, along with the classic ones based on counting calories, there are mono diets, blood type diets. How to navigate this, find something that will really help you lose weight, and most importantly – will not harm?

– I don’t like the word “diet” at all.Only if we are not talking about any disease. For example, in diabetes mellitus, fast carbohydrates should be excluded; in gout, we remove foods containing purine from the diet. But when a person just wants to keep himself in shape, it is enough to eat right. You do not need to completely limit yourself, divide the dishes into good and bad. Leave on your menu 10% of high-calorie foods that bring you pleasure.

– How do you feel about the intermittent fasting system?

– If it suits a person, great.You need to know that intermittent fasting is just a control measure. The period when a person can afford anything in unlimited quantities for 8 hours, and then does not eat anything for 16 hours, is dangerous by overeating. If you do decide to practice intermittent fasting, I would suggest counting calories. Although there is no proven health benefit of such food. A few years ago, a yeast scientist investigated autophagy – a process that starts when a cell is starved: when no food enters it, all its structures begin to renew.I think we are much more complex than yeast, so if you like this method of eating, follow it.

– Can you give some advice to those who want to lose 5-10 kilograms without risking their health?

– First you need to organize your meals. Set a specific goal, what you want to achieve and for what period of time. And then make a meal plan and figure out how many meals you can have per day. Use the My Plate rule, in which a plate with a diameter of 21-22 centimeters for women, 23-24 centimeters for men is mentally divided into three parts: 1/4 fill with carbohydrates (pasta, bread, buckwheat, rice), 1/4 – proteins (meat , fish, eggs) and 1/2 – vegetables, fruits, herbs, berries.