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Thursday, November 8, 2012

Planning a Diet

Pin It I really despise the word diet.  So let's call this a "Lifestyle Change." 

This chart shows how many servings of each food group that are needed in order to consume your goal for caloric intake.  Remember, it is NEVER recommended to fall below 1200 calories each day.

This chart is also based on the recommendations from the ADA {American Dietetics Association} and the U.S food exchange system created by the American Diabetics Association.  It is intended to help people with diabetes control the levels of glucose and lipids in the blood by controlling the grams of carbohydrate and fat they consume.  Other diet planners have found the system invaluable for achieving calorie control, along with balance and moderation of all food groups. 

Basically, it helps you to keep your caloric goals along with meeting your nutritional needs for protein, fat, carbohydrate, vitamins, and minerals. 

It was the go-to list in all of my college nutrition courses and is used when working with clients as a nutritional counselor.  I'm really spilling my secrets by giving you this list! 

In order to apply the system correctly, it is necessary to become familiar with portion sizes.  The following chart is basic, but should get you started.

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