According to the ADA, the first step to making healthy choices is knowing how many calories a day to consume. The daily calorie ranges below are a general guide. Talk to your health care team about your specific dietary goals.
-- 1,200-1,400 calories/day - Women who want to lose weight, are small in size, and/or are sedentary
-- 1,400-1,600 calories/day - Women who are older and smaller, are larger and want to lose weight, and/or are sedentary
-- 1,600-1,900 calories/day - Women who are moderate to large size, men who are older, are small to moderate size and want to lose weight
-- 1,900-2,300 calories/day - Children, teen girls, women who are larger in size and active, men who are small to moderate size and are at desired body weight
-- 2,300-2,800 calories/day - teen boys and men who are active and moderate to large in size
In addition, the ADA offers healthy tips for eating out:
-- Doggie bag - If the portion is more than you usually eat, split it with a friend or take half home for later.
-- Snack time - If you had a lower calorie option for lunch, grab a healthy snack mid-afternoon, such as an apple or a handful of nuts, to avoid binging later in the day.
-- Want a drink? - Substitute 16 oz. of water for 16 oz. of soda. This will save you approximately 200 calories.
-- Hold, please - Skip the mayo and other fatty sides, which can save you hundreds of calories.
-- On the side - Rather than putting the dressing in the salad or sauces on the entree, try dipping your fork in the dressing or sauce before putting a bite on your fork.
-- Made to Order - Ask if meats or fish can be grilled instead of fried. Order an extra vegetable instead of a starch as a side.
|SOURCE American Diabetes Association|
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