Making Calories Count

Make your calories count. Just one trip to a fast food restaurant drive thru for a meal can meet or exceed all the calories and fat required in an entire day!

Focus on foods that are nutrient dense (offering fiber, vitamins, and minerals) over empty calorie foods that only offer calories. Choose whole grains, fruits and vegetables more often than refined flours and processed foods.

Try keeping a food diary for a few days to learn how many calories and what type of calories you consume. Include in your food diary:

• time of eating,
  
• food consumed,
  
• portion size of food, and
  
• calories of the food consumed.
  

After keeping your diary for a few days, evaluate whether calories consumed are mostly nutrient dense. Adjust food choices where needed to make the most of your calories. Remember excess daily calories equals weight gain.

For more information on diabetes meal planning, visit:

http://www.glucomenu.com/