Plan Your Meals
- Make sure your dietitian knows which foods you like to eat when making your meal plan. If the plan includes foods that you dislike, or if something you love is left out, you’re less likely to stick with it.
- Eat a variety of foods. A plateful of different-colored foods will you get items from all the food groups. Include high-fiber choices, such as fruits, vegetables, and whole grains.
- Limit your salt, which can affect blood pressure. Avoid packaged snack foods. Replace table salt with other spices.
- Read food labels, so you know what you’re really eating.
- Avoid saturated fats, like butter, fatty meats, and cheese. These boost “bad” (LDL) cholesterol. Instead, look for good fats, like omega-3 fats in fish and oils made from plants.
- Eat fiber. Good sources are whole wheat breads, high-fiber cereals, vegetables and fiber supplements. Foods with fiber may help you manage blood sugar level.
- Eat meals about every four to five hours. Do not skip meals.
Tips for eating out
- Check your food plan for the day and choose a menu item that fits.
- Go to a restaurant with a variety of dishes.
- Portions in restaurants can be large. Split the dishes into smaller portions and take home the rest.
- Try to eat out at regular meal times. If you can’t, have a healthy snack to tide you over.
- If you’re tempted by dessert, see if one might fit into your food plan. Then split it with a friend.
- Don’t be afraid to ask the server about cooking methods or ingredients. Many chain restaurants have nutrition information at the restaurant or online.
