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Yahoo
26-06-2025
- Health
- Yahoo
7-Day No-Sugar High-Fiber Meal Plan for Insulin Resistance, Created by a Dietitian
This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 70 grams of protein and 35 grams of fiber to help improve insulin resistance. This plan skips added sugars and focuses on fiber and protein for stable blood sugars and diabetes to the National Health and Nutrition Examination Survey, 40% of people between 18 to 44 in the U.S. have insulin resistance. Insulin resistance, sometimes called impaired insulin sensitivity, is a precursor to several health conditions, including prediabetes, type 2 diabetes and nonalcoholic fatty liver disease. In this plan, you'll find at least 35 grams of fiber daily and a minimum of 70 g of protein to help improve insulin resistance. Movement, and, if necessary, losing weight, can improve your body's response to insulin. These actions, in addition to consuming nutrient-dense foods, can reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes. Meal Plan at a Glance Eggs/ Blackberries Sandwich/ Apple Salmon & salad Overnight oats/ Apple Chicken/ Pear Steak & potatoes Overnight oats/ Blackberries Chicken/ Apple Chicken cacciatore Yogurt/ Pear Chicken/ Raspberries Chicken cacciatore Yogurt/ Raspberries Chicken/ Apple Pasta Eggs/ Pear Tuna salad/ Apple Fish tacos & salad Eggs/ Clementine Tuna salad/ Apple Kale salad 1 serving Spinach & Egg Scramble with Raspberries ½ cup low-fat cottage cheese 1 cup blackberries 1 serving Cucumber Salad Sandwich 1 small pear 1 serving Apple with Cinnamon Almond Butter 1 serving Salmon & Avocado Salad Daily Totals: 1,517 calories, 69g fat, 89g protein, 147g carbohydrate, 40g fiber, 1,898mg sodium Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to A.M. snack. 1 serving Overnight Oats with Chia Seeds (Meal-Prep Friendly) 1 serving Apple with Cinnamon Almond Butter 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 medium pear 1 serving Sheet-Pan Steak & Potatoes Daily Totals: 1,512 calories, 67g fat, 80g protein, 164g carbohydrate, 35g fiber, 1,531mg sodium Make it 2,000 calories: Add 1 medium banana to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Traditional Greek Salad to dinner. 1 serving Overnight Oats with Chia Seeds (Meal-Prep Friendly) ½ cup low-fat cottage cheese 1 cup blackberries 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 medium apple 1 serving Slow-Cooker Chicken Cacciatore with Polenta : Reserve leftover Slow-Cooker Chicken Cacciatore with Polenta to have for dinner tomorrow. Daily Totals: 1,489 calories, 53g fat, 96g protein, 167g carbohydrate, 37g fiber, 1,985mg sodium Make it 2,000 calories: Add 18 unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. natural peanut butter to P.M. snack and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner. 1 cup low-fat plain strained yogurt, such as Greek-style 2 Tbsp. chopped walnuts, toasted if desired ½ cup blueberries 1 large pear 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 cup edamame, in pods ⅓ cup raspberries 1 serving Slow-Cooker Chicken Cacciatore with Polenta Daily Totals: 1,517 calories, 49g fat, 110g protein, 165g carbohydrate, 35g fiber, 1,373mg sodium Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner. 1 cup low-fat plain strained yogurt, such as Greek-style 2 Tbsp. chopped walnuts, toasted if desired ½ cup blueberries ¾ cup edamame, in pods ⅓ cup raspberries 1 serving Meal-Prep Chili-Lime Chicken Bowls 1 serving Apple with Cinnamon Almond Butter 1 serving Super Green Pasta Daily Totals: 1,518 calories, 67g fat, 87g protein, 151g carbohydrate, 35g fiber, 1,318mg sodium Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. 1 serving Spinach & Egg Scramble with Raspberries ½ cup low-fat plain kefir 1 large pear 1 serving Chickpea Tuna Salad 1 serving Apple with Cinnamon Almond Butter 1 serving Blackened Fish Tacos 1 serving Pineapple & Avocado Salad Daily Totals: 1,519 calories, 65g fat, 77g protein, 167g carbohydrate, 37g fiber, 1,615mg sodium Make it 2,000 calories: Add 20 unsalted dry-roasted almonds to A.M. snack and add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. 1 serving Spinach & Egg Scramble with Raspberries ½ cup low-fat plain kefir 1 clementine 1 serving Chickpea Tuna Salad 1 serving Apple with Cinnamon Almond Butter 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans Daily Totals: 1,523 calories, 75g fat, 70g protein, 151g carbohydrate, 35g fiber, 1,734mg sodium Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie and ¼ cup unsalted dry-roasted almonds to A.M. Overnight Oats with Chia Seeds (Meal-Prep Friendly) to have for breakfast on Days 2 and 3. Prepare Meal-Prep Chili-Lime Chicken Bowls to have for lunch on Days 2 through it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious sugar-free recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 390 calories, while the lunches span 357 to 413 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What causes insulin resistance? Insulin is a hormone released by the pancreas when blood sugar levels rise, a natural response that occurs when food is broken down into the simplest form of sugar called things are working smoothly, insulin helps move blood sugars into the cells for energy, which returns circulating blood sugar to normal baseline levels. Over time, the body can develop a tolerance to insulin, meaning the blood sugars don't respond as well despite the body pumping out high insulin levels, which results in elevated blood sugar there isn't a singular cause of insulin resistance, the Centers for Disease Control and Prevention (CDC) cites factors that can increase risk, including a family history of type 2 diabetes, lack of physical activity and obesity. And because added sugars are so prevalent in food and many people consume more than they realize, we opted to exclude them from this plan. Instead, we focus on nutrients that are shown to improve blood sugars—like fiber and protein. Increase Fiber: Fiber is linked to many health benefits, including protecting the heart and promoting a healthy gut. Additionally, it helps stabilize blood sugar levels and keeps you full for longer by slowing down digestion. Exercise Frequently: The CDC and the American Diabetes Association (ADA) recommend physical activity as one of the most important and beneficial steps for improving insulin resistance. Ensure Regular Meals: Eating regular meals and snacks, ideally with a good source of fiber and protein, helps promote stable blood sugars and eating too much. Boost Protein: In addition to helping you build muscle and other body functions, protein also slows down digestion and improves satiety. Pairing protein-rich foods with those higher in carbohydrates helps temper the blood sugar response and stabilize levels. Reduce Added Sugars: Though added sugar can be included in moderation, stick to the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women. Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
CTV News
03-06-2025
- Business
- CTV News
Better Business Bureau warns of rising employment scams in Atlantic Canada
As many students dust off their resumes and begin searching for summer jobs or their first career positions, the Better Business Bureau in Atlantic Canada is warning them about a rise in employment scams. A 2024 risk report by the Better Business Bureau found that employment scams are the second riskiest in Canada, with a median dollar loss of $2,500. Employment scams are riskiest for people aged 18 to 44. 'Many of the employment scam victims were seeking work-from-home opportunities,' said Julia Lewis, CEO of the Better Business Bureau in Atlantic Canada, in a news release. 'As people search for flexible employment options, they need to keep in mind that not all the jobs being posted are legitimate, and remember to do their research before submitting resumes with all their personal information.' The Better Business Bureau says some employment scammers will send fake cheques with extra funds in the hope the victims will deposit the cheques and send back the excess amount before realizing the cheque has bounced. To guard against scams, the Better Business Bureau recommends: doing research on the company and the job before applying getting all details and contracts in writing not rushing into accepting job offers not providing social insurance numbers, direct deposit banking information or any private information as part of the application process More to come…
