![]() ![]() Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting. This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Please speak to your diabetes health care team before making significant changes to your diet. So think about how the meal plan would fit in with your daily life and diabetes management.īefore starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you. If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. I threw away my deep-frying pan and cut out all sugary sweets and snacks, having a handful of nuts instead.”įatima has lost almost 20kg (3 stone) and her type 2 diabetes is now in remission. If I wasn’t full up, I still wouldn’t take another portion. I loved my potatoes, but, slowly, I started eating smaller portions. “I went online and found a phone app that suggested I should only eat 1,200 calories a day. ![]() You can either reduce the quantities to serve as many people as needed or look at the chef’s tips to see if the recipe can be made in bulk and frozen for a later date. Some of the recipes within this plan serve anywhere from 1-6 people. We know lots of people in the UK aren’t eating enough fibre, so it’s important to try and include good sources in your diet every day. We’ve included the value for fibre too, to help you make sure you are meeting your nutritional requirements. It’s both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day. This means a plan that provides more calories a day would be more appropriate for men. Our 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. ![]() But it’s important to make sure it’s the right option for you first. Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. Use measuring cups, measuring spoons, or food scales to help you figure out portion sizes for your 1,300-calorie meal plan.If you want to lose weight, a meal plan can be a useful way to do so. A portion is the amount of food you plan on eating and may be more than the serving listed on the label. Portions aren’t the same as serving size. ![]() Portions count when following a 1,300-calorie meal plan. This information can help you track calories for the specific types of foods you like to eat. It gives you serving size, servings per container, and nutrition information per serving. The Nutrition Facts Label is a good resource for your 1,300-calorie meal plan. Use spray oils and herbs and spices to add flavor. These methods require little to no fat when cooking, eliminating extra calories. Roasting, grilling, baking, broiling, and microwaving are good cooking methods for a 1,300-calorie meal plan. However, skipping meals works against you, making you so hungry that you eat more than you intend at your next meal or you make less nutritious food choices. When making attempts to lose weight, you may think skipping meals is a good way to reduce calorie intake. Picking leaner sources of protein ensures you get the nutrition you need, while staying within your 1,300-calorie meal plan budget. Though fat is an essential nutrient, it’s a concentrated source of calories. Poultry, fish, lean red meat, and beans are rich in protein and low in fat. Making non-starchy vegetables the center for your meals keeps calories in check, nutrient intake up, and hunger in control. These foods are rich in essential nutrients like fiber, vitamin C, and beta carotene, and low in calories. Broccoli, cucumbers, carrots, peppers, and mixed greens are examples of non-starchy vegetables.
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