The same diet plan that will help you lose weight and feel energized also wards off a major health risk. Ten percent of adult women have diabetes, and more have pre-diabetes, which means they may develop it if they don't take action. The foods you eat have a huge impact on your risk factor. And if you already have diabetes, changing your diet can mean fewer complications and less medication or none at all. This plan's designed to help you lose weight; dropping just 5 to 7 percent of your body weight can sharply lower your risk. Plus, it's loaded with nutrients that have been shown to help prevent diabetes. Best of all, it also happens to be a healthy and adaptable meal plan for your entire family.
By Sally Kuzemchak, MS, RD
To make this program work, you need to eat the right variety of foods and the right portions. First, decide if you want to lose weight (follow the 1,500-calorie plan) or simply maintain your weight (stick with the 1,800-calorie option). Next, build good-for-you meals and snacks using all the healthy choices in the following slides. If you find it's too much (or too little) food, just shift to the other calorie level.
1,800: Eat 8 a day
1,500: Eat 7 a day
Pick from these:
1/2 whole-grain English muffin
1/2 cup oatmeal
5-8 whole-grain crackers
1 slice regular or 2 slices reduced-calorie whole-grain bread
3/4 cup high-fiber cold cereal
1/3 cup cooked whole-grain pasta
One 6-inch whole wheat tortilla
1/3 cup cooked brown rice or cooked couscous
1/2 cup white or sweet potatoes
1/2 cup peas or corn