Why do you need to develop a healthy-eating plan?

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If you have diabetes or prediabetes, your health care provider will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar, also called blood glucose, manage your weight and control heart disease risk factors. These factors include high blood pressure and high blood fats. When you eat extra calories and carbohydrates, your blood sugar levels rise. If blood sugar isn't controlled, it can lead to serious problems. These problems include a high blood sugar level, called hyperglycemia. If this high level lasts for a long time, it may lead to long-term complications, such as nerve, kidney and heart damage. You can help keep your blood sugar level in a safe range. Make healthy food choices and track your eating habits. For most people with type 2 diabetes, weight loss also can make it easier to control blood sugar. Weight loss offers a host of other health benefits. If you need to lose weight, a healthy-eating plan...
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How many calories to have per meal to lose weight

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 Once you know roughly how many calories you are having, try using the amounts below as a general guide to help you stay on track.




Women

Based on an average of 1,400kcal per day:


breakfast: 280kcal

lunch: 420kcal

dinner: 420kcal

snacks and drinks: 280kcal

Men

Based on an average of 1,900kcal per day:


breakfast: 380kcal

lunch: 570kcal

dinner: 570kcal

snacks and drinks: 380kcal

Remember

When having your meals, try to include:


at least 5 portions of fruit and veg each day – a portion is 80g, though a combination of smaller amounts counts too

at least 2 portions of fish each week (if you eat it), one of which is oily – a portion is 140g

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