diet basic guidelines

[bonnieleek]

where are some guidelines about what each meal is supposed to be .. eg .. how much protein versus carbs versus fat. I can’t always prepare my own meals and it would be nice to have a guideline so I could select foods properly when eating out and traveling.

[Ossie-Sharon]

Hi, BonnieLeek. This feature will be available in the near future. In the meantime, you are welcome to post your height, weight, and weight goal (loss or maintenance), and I can give you something here.

[bonnieleek]

thank you for your note. I am 5’5″ tall and weigh 145#. My goal is to lose weight (approximately 15-20 pounds would be great). I exercise at least 2 hours a day 5 days a week. Exercise consists of walking 5 miles and doing either Pilates or weight training.

[Ossie-Sharon]

Hi, Bonnie. The following is your recommended pattern. Note that the exchanges (carb, protein, fat) are according to the American Diabetic Association.
Breakfast: 2 carbs, 1-2 dairy-type proteins, 0-1 fat, 1 fruit
Morning Snack: 1 carb, 1 protein, 0-1 fat, 1 fruit
Lunch: 2 carbs, 3 proteins, 0-1 fat, 1-2 vegetables
Afternoon Snack: 1 carb, fruit, or sweet; 0-1 fat
Dinner: 2 carbs, 2-3 proteins, 0-1 fat, 1-2 vegetables
Evening Snack: 1 carb, fruit, fat, or sweet; 1 protein

[swisstrain]

The above is great but what do the exchanges mean in quantity – ie ounces? thanks Barb.

[Ossie-Sharon]

Hi, SwissTrain. The exchanges are nearly identical to those used by the American Diabetic Association.

[Author]

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