Planning your meals may be intimidating at first, but proper meal planning is a big advantage if you want to control your blood sugar naturally. The rule is to have a balanced diet that includes the right amount of protein, carbohydrates and fats, with enough vitamins and minerals. Healthy meals normally revolve around grains, fruits and vegetables, with meat as a side dish only. A visit to your nutritionist or dietitian can help you understand your nutritional needs and simplify the planning.
Nothing can replace consulting with a nutritionist for your individual meal planning. But the Food Pyramid can guide you on what to eat and how much of these food to eat in a day. To know what to eat, the rule is simple: eat more of the food at the base of the pyramid and less at the tip.
How much to eat of these foods is a little tricky. Notice the number of servings for each group? It does not answer your exact intake need because it is based on the average person who needs about 1,000 and up daily calorie intake. You may need less or more depending on your weight, height, age, sex, activity and health condition. So it’s still best to ask your nutritionist how much of each serving suits you. So why put the servings in the pyramid? Just to tell you in a nice way to eat more grains, vegetables and fruits and less meat and fatty food.
Well, there’s another way to give you an idea how much to eat of these food. Instead of grouping the food according to their kind (vegetables, meats, oils…), let’s group them according to their organic compounds; that is, carbohydrates, proteins and fats. Grains, vegetables and fruits belong to carbohydrates; meat, fish, nuts and dairy to proteins; and fatty and oily food to fats. The pie below roughly tells you how much of these groups to take in a day.