We Focus On All AgesWe Keep Our Knowledge FreshVitality Nutritional Consultations

We Focus On All Ages

 

We Keep Our Knowledge Fresh

 

Vitality Nutritional Consultations

 

Meal Planning & Portioning

WORKING WITH YOUR MEAL PLAN

After your second consultation, you will have been given a meal plan and exchange list by your dietician.  The meal plan describes the number of portions you would be allowed per food group, per meal. The exchange list describes the quantity in one potion as well as  lists the different food choices per food group.

Follow the example below to fully grasp how to use your meal plan and exchange list.

STEP 1: Meal prep

Portion

 

Choose your ingredients. For this example we chose a supper meal of steamed  seasoned fish, boiled non starchy vegetables and brown rice

 

 

 

 

Portion Size

 

Season as desired with low fat and low sugar options

 

 

 

 

 

 

STEP 2: Cooking Method

Choose how you wish to cook your ingredients

Portion Size

For example: steam the fish

 

 

 

 

 

 

Microwave

For example: microwave your vegetables

 

 

 

 

 

 

Boil Rice

For example: boil rice

 

 

 

 

 

 

STEP 3: Portioning

Read your meal plan to see how much of each food type to eat

Portioning

Protein example

MEAL PLAN READS: 2 protein portions for supper

EXCHANGE LIST READS: 1 portion of fish equals 70g therefore 2 portions is the equivalent of 2 fillets of fish (140g)

 

 

 

Add Rice

Starch example

MEAL PLAN READS: 2 carbohydrate portions for supper

EXCHANGE LIST READS: 1 portion of rice equals ½ cup therefore 2 portions is the equivalent of 1cup of rice

 

 

 

Portion Size

Non Starchy Vegetable example

MEAL PLAN READS: No limit of non starchy vegetables for supper

EXCHANGE LIST READS: ensure vegetables of choice are non starchy

 

 

 

STEP 4: Plan for next day Lunch

Use some ingredients from supper to help make a quick lunch option

Left overs

Starch Example

Use any left over rice from the supper meal for next day lunch

 

 

 

 

 

Greens

Non Starchy Vegetable example

Left over rice is used to make a rice salad that incorporates a mixture of non starchy vegetables

 

 

 

STEP 5: Portioning

Read your meal plan to see how much of each food type to eat

Portioning

Fat example

MEAL PLAN READS: 1 fat portions for lunch

EXCHANGE LIST READS: 1 portion of fat equals 1tsp olive oil therefore use only 1tsp oil to make a salad dressing

 

 

 

Meal plan

Starch example

MEAL PLAN READS: 2 carbohydrate portions for lunch

EXCHANGE LIST READS: 1 portion of rice equals ½ cup therefore use 2 portions of the rice mixed with non starchy vegetables and salad dressing equals 1C

 

 

 

Cheese

Protein example

MEAL PLAN READS: 2 protein portions for lunch

EXCHANGE LIST READS: 1 portion of feta equals ¼ round therefore 2 portions equals ½ a round of feta to add to the salad

 

 

 

Bon Appetite

 

Bowl of Cheese

 

 
%d bloggers like this: