Snacky Meals can be safely integrated into a Sugar Control Diet
I often pick up small “snacky” meals for those times when you must eat, but don’t feel like cooking.
Banquet Frozen Meals by Conagra has become a new winner for me!
They have recently made a lot of changes in the content of their pot pies and other little meals. Improved texture and taste have been added along with more protein and a focus on using more Real foods.
I just tried their new version of Banquet Mac and Cheese made with REAL cheese. It was great!
How it came about.
Had breakfast out at a local restaurant after I went to “Early Vote” at the courthouse.
While eating, the owner came around to the tables, announced she had a big bucket of home grown tomatoes that a local farmer had given her and said anyone who wanted tomatoes to let her know!
I raised my hand, since I didn’t plant a garden this year and when I left she gave me a nice bag of tomatoes.
Stopped on my way home at Sav-A-Lot (our only remaining grocery store since our FoodTown was closed when Dollar General bought the property it was sitting on, tore it down and is now building a Dollar General Grocery Store) and picked up a handful of necessities including a few of my favorite small frozen meals.
Been lazy about cooking lately, so I was out of anything quick and easy!
Add Fresh to Any Meal and It Reduces Calories
Lunch time: Fresh sliced tomatoes and cucumbers with Banquet Frozen Mac and Cheese small snacky meal.
Prep time… 4 Minutes!
Sliced the veggies while the microwave did its thing, can’t beat that with a stick!
For you numbers junkies…the BanquetMacCheese has 240 calories and a mix of fat, carbs and protein..a little high in sodium, but since I don’t eat a lot of salt, not a problem for me.
The box is labeled with all those Nutritional Facts and Figures…read to your heart’s content.
Ah yes, NO trans fats.
What else is in the Freezer Besides Mac N Cheese
Chicken Pot Pie, Turkey Pot Pie and Beef Pot Pie all made the trip home. All because this is the wrong end of the month and all of the (what I call them) snacky meals price in at less than $1.00 each.
Conagra Banquet Frozen Meals have other options but some are priced a little more…most under $2.00. Almost all of those in the freezer section had that New tag on them.
What seems to be new is the addition of more protein to things like their Meat Loaf, Chicken, Turnkey and Dressing and similar meals.
Just to keep things honest, I am not affiliated with Conagra or Banquet Frozen Meals in any way, other than they are just something I like to use occasionally.
My kids when they were growing up always loved them. And if memory serves, they were one of the first frozen convenience foods I ever bought.
One thing about them, they are still one of the least expensive convenience foods that you can buy. They also have several choices for breakfast. Especially handy and always tasty are the “Brown n Serve” sausage links.
But I digress. Something I am an expert at doing!
Just for the record, these are not the greatest things that you could be be putting into your Diabetic meal plan.
With that said, I am a firm believer in adapting your diet to fit into your life rather than making your life miserable because of Diet Rules (and I mean that in more than one way!).
As Paula Deen said in a interview I watched a few years back… “Diabetes is not a death sentence.”
But just to keep the record straight…it may not be a death sentence but it can surely make your life miserable if all you ever do is worry about it and stop living!
Just keep in mind, You really are What You Eat, so just do a little planning, create a few good habits and stop the misery.
Heard from a friend that the meals provided by Diet to Go are really healthy and fresh in addition to just plain tasting good.
You might want to give them a look as they are always running a special so that if it is your first time ordering, you get a different offer or discount.
Guess if you live alone, it would be very helpful to have portion controlled food available….save a lot on wasted food. Hambone, my dog might not care for that arrangement, but it is becoming very interesting to me!
Diet-to-Go: The Calorie Lab Review
Great Video Review of A Weeks Worth of Food. The Reviewer ordered a 1200 a day calorie Vegetarian Diet. Vegetarian isn’t required, Diet to Go also has meats and animal protein and Diary available……no need to go on a diet and become a vegetarian at the same time.
To control diabetes it is necessary to lose weight and lose fat rather than muscle.
Accomplishing these goals involve planning and doing some thinking about changing your current style of living and eating.
The easiest way to accomplish this is to create your own personal plan that suits you, include food choices that you will really eat and add what I call a diabetic meal plan, plus a Diabetic Meal Schedule to the mix along with that dreaded word Exercise.
How to Lose Weight: What Must I Do to Lose Weight
To lose weight is very simple, really!
Most people will disagree, however the fact is this: to lose weightconsume fewer caloriesthan your body needs each day to maintain itself.
So, depending on your physical profile, calculate your daily minimum calorie consumption. Here is A Free to use Calorie Calculator: Weight Loss Calculator
The above calculator will give you a general ideal based on the information you entered as to what calories you can consume and lose weight. Your physician or caregiver will supply you with this information….all you have to do is ask.
What is a diabetic meal plan and What Does It Do?
A diabetic meal plan is just a plan that you can create yourself, or buy a diet plan that includes a meal planner.
Sometimes Diet Cookbooks will include a week or two weeks of planned menus based on your calorie needs..eg: 1200 calories per day or 1800 calories per day are very common.
What will a Diabetic Meal plan do for you? It makes dieting much easier by helping you to plan your grocery shopping for food items needed to create meals each day, some even include information on eating out and what you can eat and stay in control of your diet.
How do Diabetic Meal Schedulers Work?
Diabetics have a problem not shared with the healthy among us who do not have the dubious pleasure of being classified as “A Diabetic.”
Because, as a Diabetic you are dealing with a flawed digestive system, it has become a well know fact that in order to control Diabetes, You Must Control Your Blood Sugar Levels.
This is where a Diabetic Meal Scheduler comes into its own. To control blood sugar levels it is necessary to eat the correct proportions of healthy, recommended foods at stated intervals through out each day.
Inconvenient? Sometimes, but skipping meals or over eating at other meals will lead to poor blood sugar control and defeat your efforts to control your diabetes.
Contrary to some popular fad diets, skipping meals is not an option for a Diabetic who wants to lose some weight (fat) and learn to live with Diabetes and control it, instead of Diabetes being in control.
Does Exercise affect Blood Sugar Control?
Adding exercise to your daily schedule is the least expensive thing you can do to insure success with your endeavor to Lose Weight, lose fat and Control Diabetes.
Walk for 30 minutes each day or ride your exercycle or get on a treadmill if you can’t walk outside for any reason.
This small amount of exercise, coupled with implementation of the above suggestions will result in weight loss, fat loss and blood sugar control.
It has also been noted that exercise is of great benefit in aiding the normalization of cholesterol, so in addition to losing weight, controlling blood sugar levels and therefore controlling Diabetes you get a bonus.
If you feel you need more help, there are reviews of Diets and also some great Diabetic Cook Books on other pages on this site.
Just look around.
I hope this information is helpful to you and will encourage you to increase your efforts to control your Diabetes. It is possible to do, not always easy but Very Possible.
Learn How to control blood sugar Levels by Changing Your Food
My review of the “Sugar Control Bible and Cookbook” was a relevation! It includes a diet plan and recipes for the foods that the author decided were beneficial for people with Diabetes to eat. She also used the Glycemic Index in compiling her acceptable foods.
Variety in your diet will not be a problem with this plan. However, I was surprised that many foods that are commonly listed as acceptable were banned when using the food guidelines included.
Below I have included some reviews from people who have used this program and also what the publisher has to say about the “Sugar Control Bible and Cookbook.”
Needless to say, I am thrilled with your book. I find it very easy to read and understand. Dr. Paltis, keep up the great work! We need more doctors like you!–Debby Caviness
I can’t thank you enough for the Sugar Control Bible. For the first time I can remember I am not struggling with anger, cravings, depression, fatigue etc. Thank you for providing a healthy program to deal with this life consuming problem. –Marcia Harmon
The Sugar Control Bible and Cookbook is a brilliant compilation of the most effective literature on nutrition and functional physiology today. It is a valuable tool for doctor and patient alike and provides guidelines for a very healthy way to live. Bon apetite. –Dr. Darren Weissman — From the Publisher
About the Author
A chiropractic nutritionist and homeopath, Dr. Paltis has been in practice for 15 years treating injury and chronic disease. She is a certified Total Body Modification (TBM) instructor and teaches seminars in North America and Europe to chiropractors, naturopaths, medical doctors and other licensed health care practitioners. Dr. Paltis lives with her husband in southwestern Pennsylvania.
It should be noted that Dr. Paltis emphasizes that this program should be used under the supervision of a qualified caregiver, especially if medical problems other than Diabetes are present.
Because of the focus on total nutrition there seems to be benefits other than just losing weight or controlling blood sugar levels. Some reviewers indicated improvement in their emotions and energy levels resulting in improvement in their quality of life.
For more information, please click on the picture below and scroll down below the book to continue reading reviews by users that might be helpful to you.
Controlling blood sugar levels always results in better control of diabetes. Resveratrol, Cinnamon and Chromium Picolinate are just a few of several supplements that might need to be in your diabetic meal plan.
type 2 diabetes
Resveratrol, Cinnamon and Chromium Picolinate May Help Control Blood Sugar Levels
Adding natural supplements like Resveratrol to Diabetic diets may improve Glucose levels and aide in controlling sugar levels.
Using Natural supplements and food to help control blood sugar levels and facilitating the control of type 2 diabetes is becoming more popular. Not mentioned very often is that fact that the use of Insulin and oral medications sometimes make it harder to manage type 2 diabetes because it is more challenging to lose weight which can be a positive in the control of blood sugar.
I found the following article with some interesting news about Resveratrol which has often been recommended by health food addicts and supplement companies as a aide in controlling blood sugar levels.
“Another option for help with blood sugar management is natural supplements, such as vitamins, phytonutrients, and herbs. Resveratrol could be one of those supplements.
In a recent three-month, open-label, controlled study, investigators enrolled 62 patients with type 2 diabetes who were already taking standard oral anti-diabetes medications. The researchers then randomly assigned half the patients to take 250 mg of resveratrol daily along with their medication.
At the end of three months, the following results were noted:
Significant improvement in hemoglobin A1c from before the study (mean, 9.99) to the end of the study (mean, 9.65)
Significant improvement in total cholesterol and total protein levels among patients who took resveratrol compared with those who did not
Significant improvement in systolic blood pressure among patients who took resveratrol (127.92 mmHg) compared with patients who did not (139.71 mmHg)
What is also noteworthy is the improvement in participants cholesterol levels and “significant” improvement is systolic blood pressure. Heart attack and stroke seem to be the leading cause of death for people with Diabetes so improved control of these two common symptoms (cholesterol levels and high blood pressure) is a positive. It must be noted that the study was conducted using supplements rather than just drinking Red Wine. Sorry!
Will Dr. Terry Wahl’s diet to control her MS also fight and control Diabetes2?
Here is an excerpt from her webpage. Link is below at the end of the article.
“Here are three simple food rules to follow to ensure you will have enough building blocks on hand for optimal function of your brain and reduced risk of excessive inflammation.
Eat 9 cups of vegetables and fruit (3 green, 3 sulfur, 3 color) to ensure you have enough B vitamins, minerals (sulfur, iodine, magnesium), antioxidants, and essential fats through food (greens, seafood, grass fed meat, game, wild fish, flax, walnuts)
Reduce food allergy risk (go gluten-free and dairy-free)
Eat organic, locally grown foods and grow more of your own
Tips to eat the Wahls Way™
Focus on greens, in smoothies, salads, chips, soups and stews.
Steam kale 30 seconds to cut the bitterness and use as a wrap for meat, chicken salad or tuna salad.
Make chicken nachos: cover corn chips with finely chopped kale, onions, and tomatoes. Top with vegan (gluten-free, dairy-free and soy-free) imitation cheese shreds. Broil.
Mix kale with other leaf lettuce for salads.
Marinate kale in lime juice or vinegar and sea salt for 30 minutes to overnight to cut the bitterness and soften.
Add grated fresh ginger to kale salads to cut the bitterness.
For green smoothies, use this basic recipe: 1 cup greens, 2 cups fruit or juice, 1-2 cups ice. Be mindful of the colors! If you mix greens and purples you will end up with a brown smoothie, which may be less appealing.
Rotate through different greens, such as kale, spinach, lettuce, beet greens, mustard greens, and parsley so that you don’t eat just one kind of green.
Kale is packed with vitamins and minerals and is very inexpensive for the nutrition contained within. Chips are a great way to enjoy kale — even your teenagers will enjoy.
1 bunch kale (remove stems – save for smoothies)
1-2 tsp sea salt, 1 tbsp vinegar, 1-2 tsp black pepper, ½ tsp cayenne pepper
Mix seasoning with kale (it will shrink by 50%)
Add 1 to 2 tbsp walnut oil and ½ cup nutritional yeast to coat leaves
Lay leaves on dehydrator tray and dehydrate at 95 degrees overnight or bake in the oven at 250 to 300 degrees until crispy, checking every 15 minutes till crunchy.
Beets are packed with vitamins and minerals and are very inexpensive for the nutrition contained within them. Blend the following for a refreshing smoothie.
1/2 beet (sliced or chopped)
1-2 cups orange juice
1 cup water or iced tea
1 cup ice
Fresh ginger to taste”
Belly fat in women: Getting rid of it isn’t easy.
What does your waistline say about your health?
Belly fat is more dangerous than fat spread evenly around the body. It can accumulate around the heart, liver, lungs and other organs because of its proximity and begin impeding function. Belly fat is more common after menopause, possibly because of hormonal changes. Why it is dangerous and what to do about it.
A Woman’s expanding waistline is sometimes considered the price of getting older. This is especially true after menopause, when body fat tends to shift from the arms, legs and hips to the abdomen. There seems to be a link from the increasing belly fat to the incidence of Adult onset Diabetes as Belly Fat grows to be larger in proportion to arms and legs.
Does the belly fat cause Diabetes or does Diabetes cause the belly fat?
Increased belly fat can do more than make it hard to slip into your bikini or zip up your jeans. Indicators are that belly fat also increases the risk of heart disease, high blood pressure, diabetes, certain cancers and even premature death from stroke or heart attack and adult onset diabetes. Don’t Continue to live without a diet to lose weight! It is possible to lose weight in 2 weeks or long term lose weight in a month. What you need is a determination to improve your health while you are improving your appearance. Learning how to diet and lose weight includes knowing how many calories a day you need to lose weight and finding a really good diet to help lose weight. Sometimes it doesn’t hurt to include friends and family in the search for a diet to lose weight. Ask what works for them?
Find out does water help you lose weight. Most diets emphasize keeping well hydrated to keep your body healthy and burning calories. The best news is that Belly Fat can be managed and reduced with the right program.
Here is some information on a complete life style changing program. Diabetic diet food doesn’t have to be bland and tasteless. Go and watch the video and learn what you can do to lose weight and get rid of belly fat and at the same time develop blood sugar control.
Having lived with Adult onset Diabetes for over 30 years I am very aware that counting calories, portion control and the type of food that you eat can make a big difference in blood sugar control and control of diabetes.
Lose weight to control the symptoms of diabetes and get rid of the belly fat that seems to come with type II diabetes. Below is a link to a diet that integrates good tasting food into the menu along with natural seasoning that help activate your body’s fat burning switch. CLICK HERE TO WATCH VIDEO
Weight Loss Meal Plans are guides to help you with planning meals that have an emphasis on calories, fat, protein and carbohydrate reduction so that you can lose weight. Nutrition is very important and must be included to maintain overall health, not just lose weight.
Some of these plans are just arbitrary diets while others contain a simple way to create healthy eating habits that become sustainable over a lifetime.
Most weight loss meal plans include a balance of fruits, vegetables, proteins, and starches. Some include recipes, menus, grocery lists, and information on the amount of calories, carbohydrates and fats in various food items which can be very helpful. A plan can often be altered to include foods that you like and also to remove foods not to your taste or ones that may trigger any allegies you have.
Healthy weight loss meals plans can also be tailored to include kid friendly meals, crock pot cooking, budget meals, vegetarian, raw food, or meals that are quick and easy to prepare.
Menus should be pre-planned for the month with shopping lists and recipes or planned on a week by week basis: planning on a daily basis usually doesn’t work for the long term. Weight loss meal plans can be a wonderful convenience for people who lead busy and often hectic lives without the time to plan meals and create recipes. It is a fact that you will see better long-term results when you have a weight loss meal plan in place.
While you are creating a Weight Loss Meal Plan it is very important to consider what your daily caloric intake should be as well as the types of foods you like to eat and the size of your budget for meals. Many plans are portion controlled to restrict the number of calories in the carbohydrates, protein and fat eaten each day. This is often very convenient especially when other family members must be considered and they might not be trying to lose weight.
Your computer and a good program can create a plan for you or you can have a meal planning service help you with creating one. Some of these services are called Meal Planning or diets to go and they offer to prepare and deliver the food right to your doorstep! Some of these services are wonderfully helpful in helping you achieve your goal of weight loss because they allow you to select the meals you like, calculate the calories for you and deliver the meals to your home. It all depends on your Budget! Several even help by tracking your progress in losing weight. Just keep this one important fact in mind: it is true that you will have more success with dropping those unwanted pounds if you have a good functioning meal plan in place.
We all lead such busy lives (sometimes not so well organized!) it is extremely important for you to have a meal plan in place, because what you eat is a major factor in determining whether or not you will lose weight.
I’m Cararta Skipper and I have lived with type 2 diabetes for over 30 years brought on by being overweight. What I have found is that the only way to lose weight effectively and control my diabetes is to create a meal plan that you enjoy make it a part of your life, use it every day and couple it with at least 30 minutes of daily exercise. My exercise is Walking!
I’ll provide you a link to a diet that includes all of the above. You are going to be surprised, bacause it isn’t advertised as a Weight Loss Meal Plan yet it includes eveything discussed above. Click here to go watch an interesting video.
The video presentation above will show you some great tips on how to lose your belly fat and get a lean sexy stomach. This isn’t any kind of gimmick… this is real science on the healthiest type of nutrition plan that eliminates your cravings, and most importantly — the mindset tips and tricks that you NEED in order to get and maintain your own perfect body for the long term.
Didn’t get to watch Paul Deen on TV this morning, talking about her Diabetes 2. I was up late and sort of over slept!
I’ve often wondered, when watching her show, if she ate all the time like she cooks, or was just giving people recipes and ways to cook foods that are Very Southern and need to be seasoned and cooked in a certain way to duplicate what her Mother or Grandmother did to change these staples around a little and make Dinner time a little festive.
I grew up on a backwoods farm in the “Foot Hills of the Smokey Mountains” in North Western South Carolina. For the most part, the farm was self sufficient. There was No electricity, No running water (had a spring down in the “holler”) until they finally dug a well next to the back porch and therefore no refrigeration so my Grandmother spent a lot of time canning, pickling and drying fruits and vegetables for later use. In the fall Grandpa dug a pit in the middle of the smoke house, lined it with straw and then Apples, Pumpkins, Onions, Turnip roots, sometimes a few green tomatoes, hard squash and a water melon or two were stored wrapped in straw, if they had survived 8 kids, the rabbits and the birds!
Some of these processes…like making pickles and sauerkraut involved a lot of salt. So did the meat preservation…Grandpa and our Uncle would slaughter the Hogs, then they were butchered and placed in the smoke house which had shelves laden with salt so it was heaped over the meat and the hams and shoulders were hung up on the rafters. They then smoked the meat for days. I don’t know for how long or even how they knew when it was time to stop! I can just remember the smoke curling out of the vents they had placed in the smoke house and that wonderful smell…like bacon!
But back to Paula Deen and her Southern Cooking. Even if she is from Georgia, there is a great similarity in the farm food or Southern as you might want to classify it in South Carolina and Georgia. Since we had cows, chickens, the pigs and really a lot of wild game: deer, possum, raccoon and of course squirrel and rabbit, a cook had to be on her toes to make meals, then get it all eaten up before it spoiled as you had no freezer or refrigerator.
As a general rule anything fresh was used first, this included “sweet” milk, eggs, butter, butter milk and any fresh meat. Chicken wasn’t on the menu often, unless we had a lot of roosters cause my GrandMa liked her eggs for making breakfast, pancakes, cakes and muffins which also used up some of the butter. There was a spring house that had been built in the spring that would help to keep milk and butter cool so they didn’t spoil so quickly but they did not have a long shelf life.
Then you get down to the Shortening thing. When the Hogs were slaughtered, the fat was “rendered”, strained and stored in shiny metal cans. The little scraps tuned into Chittlings which were used for seasoning, making cornbread with them in it or for black eyed peas or white beans. But the fat was used for all the frying of meats, okra, potatoes and sometimes little apple pies. It was mixed in with the flour to make biscuits, greased the black cast iron skillets and the black Iron Wood burning stove in the kitchen all to keep them from rusting.
Nothing much was wasted.
While a lot of people used the intestines of the hogs to make chittlings, most of ours were the trimmings off the meat because Grandma used the long intestines (turned inside out and scraped) to make sausage links that were hung in the smoke house, smoked and then stored on the shelves in their bed of salt. This all took place as fast as you could do it. They usually waited for a cold day to begin this process as it helped control “spilage.” Of course the Liver, Kidneys and Heart all had to be cooked and eaten unless small amounts were included in the sausage, but Grandma didn’t usually because they spoiled so easily. There was a woman across the hill who got all the blood (caught in a milk pail and delivered) and sometimes a liver because she made Blood Sausage which my Grandma didn’t like. She and her husband would slaughter a cow once a year and swap beef for pork with all the neighbors.
We ate what we had.
Corn was taken to Salem where a man had a water turned Grist Mill and made it into grits and cornmeal. No money exchanged hands. He kept part of the corn for his pay and sold either the corn, grits or meal to others. Grandma also made Hominy which again involves a lot of salt!
About the only things we did buy were Real Mayonnaise, Sugar, Coffee, Luizianne Tea (Grandma liked the dishes they gave away), Salt, Pepper, a few spices and occasionally a loaf of “lightening” bread the name they used for just plain white Merita Bread which was a treat for sandwiches instead of using left over breakfast biscuits with ham, bacon or sausage for lunch sandwiches.
But I have strayed away from Paula Deen and her Diabetes 2. I know from the personal experience of living with a diagnosis of Type 2 or Adult Onset Diabetes that the only REAL way to live with diabetes is to control it with: 1. weight loss, 2. exercise, 3. scheduled eating times and integrate 4. Meal planning into your way of life. There are several articles on this site that go into more details on these 4 important items. Or check the RSS feeds on the side for relevant information.
As Paula explained in her interview this morning (through the magic of computers and the internet I went and watched a rerun) She has never eaten like she cooks on the show for the most part. There are only about 30 shows per year and she was including Southern “treat” or special recipes which are usually sweet or loaded with butter. As I explained above…use up what you have before it spoils.
As the Doctor who was also on the show explained, there are predispositions to Diabetes which include: Race, being overweight, not getting enough exercise, and having a sibling or parent with Diabetes as there is a genetic factor associated with Diabetes. Also age can be factored in because as you age your metabolism tends to slow so it is easy to NOT exercise enough to burn off extra calories. I have also noticed that abdominal fat accumulated faster than fat on arms and legs. Is that the Diabetes or is the Fat the Diabetes?
It is still true: You are What You Eat.
I wish Paula much success in her Fight with Diabetes, because that is what it is. You can let it take over your life, or you can figure out what you need to do to win the battle with Diabetes 2. It doesn’t mean you have to count every last calorie or even eliminate foods you like from your diet. What it means is that you do some planning, pay attention to your caregiver and Educate yourself about Diabetes. It is you and your body and your Future, so decide what you want and go for it.
I will say, if you want to succeed at controlling and hopefully eliminating diabetes and all its sneaky side effects from you life, you are going to need to pay attention to what you have learned and act on it. Not on the adgenda is overeating, sitting on the couch watching TV or playing video games, not taking any medication you have been prescribed or in general just ignoring that you have Diabetes.
Diabetes is what I call a Sneaky Disease.
You don’t hurt, the visible symptoms are tiredness, lack of energy, fatigue, frequent thirst and urination (especially at night) sometimes urgency and later blurred vision to name a few. Occasionally if left untreated there is a sudden unexplained weight loss, but as you could see Paula has not had this symptom. Neither did I. As I get older, keeping my weight in check is still a chore if I overeat and don’t get in my daily exercise.
Just for your information, I have included a small part of the video rebroadcast of Paula Deen’s interview this morning. My only advise to you is Read, Search, Learn and Apply what you have learned. You are still What you Eat and Success can be yours if you make up your mind that YOU CAN DO WHAT YOU NEED TO DO!
How does protein affect blood sugar control? It is digested more slowly than carbohydrates therefore it doesn’t tend to cause high spikes in your blood sugar. Fat is also in this category.
However, it is better to have a mix of protein, fat and carbohydrate in every meal. You need the carbs for quick energy, the protein for slower digestion to keep feeding you energy and VERY IMPORTANT keep you from feeling those hunger pains. Fat is also digested more slowly and you need some fat each day for two reasons, first to control blood sugar by slower digestion and second…your brain cells contain fat so you need to feed it!
The secret to all of this eating is to establish a daily calorie intake, decide on menus for the day, divide up your intake into three meals and two snacks. Include protein, fat and carbohydrates in all of them while staying within your calorie allocation.
Here is a suggestions to help out with your dieting. Look to the right sidebar under Carolyn Recommends there is a very inexpensive booklet that is small enough to take with with you . It is great for looking up food and finding out what a serving is and how many calories! It deals in exchanges but all an exchange does is list the serving size and calories for different foods and often groups foods into categories.
Below is a link to a company that prepares fresh meals and ships them to you, but they do have a very handy calculator that you can use for free to help you decide how much you can eat and still lose weight.