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Defines how calories relate to weight change and highlights other influences such as stress, sleep, activity, and medicines. Provides diabetes/prediabetes-specific tips for blood sugar and guidance on calorie sources from sugary drinks and alcohol. Includes meal plan templates and food-choice lists with portion-based “choices” for tracking daily totals.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/meal-plan-for-managing-health-and-weight-diabetes-and-prediabetes-tips/401183/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/meal-plan-for-managing-health-and-weight-diabetes-and-prediabetes-tips/401183.png","ImageObject",300,407,{"name":92,"@type":93},"awa","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How do calories affect weight gain, loss, and maintenance?","Question",{"text":113,"@type":114},"Weight gain occurs when calories from food and drinks exceed the calories your body burns. Weight stays the same when the two are equal. Weight loss happens when the calories you eat are less than what your body burns.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What should people with diabetes or prediabetes pay attention to in a meal plan?",{"text":118,"@type":114},"Carbohydrate foods affect blood sugar more than other foods. The dietitian helps determine how much carbohydrate you need at meals and snacks, and sugary drinks or juice can raise blood sugar quickly.",{"name":120,"@type":111,"acceptedAnswer":121},"How is a “carbohydrate choice” (and protein/fat choice) defined in this meal plan?",{"text":122,"@type":114},"A carbohydrate choice is about 15 grams of carbohydrate. A protein choice is about 7 grams of protein. A fat choice is about 5 grams of fat.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401183,1790624851,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":39,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":46,"preview_page_count":4},3985747858093,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","You have decided to use a meal plan to help manage your health and weight. This handout includes a place to make a meal plan that describes how much food, what foods, and how often to eat. You and your dietitian will work together to create a meal plan that’s right for you.  \n= Tips for people with diabetes or prediabetes.  \nCalories and weight  \nCalories are fuel (or energy) for your body. We get calories from carbohydrate, protein, and fat in the food we eat and drink.  \nWeight gain can happen when the calories you get from food and drinks are more than the calories your body burns.  \nWeight stays the same when the calories you get from food and drinks are the same as the calories your body burns.  \nWeight loss happens when the calories you get from food and drinks are less than the calories your body burns.  \nThere are other things that can affect your weight and health—stress, how much sleep you get, how much activity you do, and the medicines you take.  \nAbout carbohydrates Carbohydrates are in grains, starchy vegetables, beans, lentils, fruit, milk, yogurt, sugar, and sweet foods. See the food lists on pages 3–5.  \nOur bodies use carbohydrate foods for energy. Choose a variety of foods with carbohydrates everyday to help you get the energy, fibre, vitamins, and minerals you need. Spread your carbohydrate foods over the day.  \nIf you have diabetes or prediabetes,  \nfoods with carbohydrates affect your blood sugar more than other foods. Your dietitian will help you decide how much carbohydrate you need at meals and snacks.  \nAbout proteins  \nProtein is found in foods like meat, fish, poultry, milk, yogurt, cheese, dried cooked beans, peas, lentils, and soy products like tofu. Higher protein foods are mainly found in the Milk and Alternatives food list (page 4) and the Protein choice food list (page 6) .  \nProtein maintains your body’s tissue and muscle. It also helps your body fight infections and heal wounds. Eat higher protein foods at meals and snacks to help manage appetite and blood sugar.  \nAbout fats  \nHealthy fats are mainly found in fatty fish; oils like olive, canola, peanut, safflower, and walnut; nuts and seeds; avocados; and non-hydrogenated margarines.  \nHigher fat foods to limit are cream, regular cheese, higher fat meats, butter, fried foods, chocolate, snack foods like chips, and store-bought baked products. Fat has more calories than protein or carbohydrates, but we need some healthy fats. Choose small portions of healthy fats. Foods higher in fat are listed on page 7.  \nCalories from drinks  \nCalories from sugary drinks and alcohol add up quickly and don’t make you feel full. After having high calorie drinks, most people don’t eat less at their next meal.  \nIf you have diabetes or prediabetes, your blood sugar can rise quickly after having sugary drinks or juice.  \nMy Meal Plan  \nEveryone needs a different number of calories and a different amount of carbohydrate, protein, and fat every day.  \nA dietitian can help you decide:  \n􀁸 how much food to have at each meal and snack  \n􀁸 what types of food to choose more often  \n􀁸 how often to eat  \nChoices: Carbohydrate, Protein, and Fat  \nA carbohydrate choice is the amount of a certain food or drink that has about 15 grams of carbohydrate.  \nA protein choice is the amount of a certain food that has about 7 grams of protein.  \nA fat choice is the amount of a certain food that has about 5 grams offat.  \nUsing food choices helps you:  \n􀁸 achieve your daily calorie goal  \n􀁸 know how much carbohydrate, protein, and fat you’re eating at meals and snacks  \n􀁸 manage your blood sugar if you have prediabetes or diabetes  \nThe food lists on the next pages tell you what 1 carbohydrate, protein, and fat choice is for many different foods.  \nMy Meal Plan  \nEveryone needs a different number of calories and a different number of carbohydrate, protein, and fat choices every day. A dietitian can help you decide how many choices are right for you.  \nThe meal plan below has space ","cbCaijg5yhV8goJs","https://ap.wps.com/l/cbCaijg5yhV8goJs","pdf",308984,"English","# Calories and weight\n## Carbohydrates\n## Proteins\n## Fats\n## Calories from drinks\n# My Meal Plan\n## Choices: Carbohydrate, Protein, and Fat\n## Daily totals\n## Carbohydrate choices (grains and starchy vegetables)","[{\"question\":\"How do calories affect weight gain, loss, and maintenance?\",\"answer\":\"Weight gain occurs when calories from food and drinks exceed the calories your body burns. Weight stays the same when the two are equal. Weight loss happens when the calories you eat are less than what your body burns.\"},{\"question\":\"What should people with diabetes or prediabetes pay attention to in a meal plan?\",\"answer\":\"Carbohydrate foods affect blood sugar more than other foods. The dietitian helps determine how much carbohydrate you need at meals and snacks, and sugary drinks or juice can raise blood sugar quickly.\"},{\"question\":\"How is a “carbohydrate choice” (and protein/fat choice) defined in this meal plan?\",\"answer\":\"A carbohydrate choice is about 15 grams of carbohydrate. A protein choice is about 7 grams of protein. A fat choice is about 5 grams of fat.\"}]","Meal Plan for Managing Health and Weight - Diabetes and Prediabetes Tips | PDF",1790517378]