Visiting a dietitian was one of the most informative experiences I've ever had when it comes to nutrition. She broke down everything in a way that was easy to understand and gave me practical tools to improve my eating habits. Here’s what I learned:
The Plate Method: A Simple Way to Eat Healthier
One of the most valuable lessons was using The Plate Method to
create balanced meals. She showed me a plate that visually divides portions:
- ½ of the plate – Non-starchy
vegetables (broccoli, spinach, carrots, peppers)
- ¼ of the plate – Protein
(chicken, fish, tofu, beans)
- ¼ of the plate – Starches
(whole grains, potatoes, quinoa)
This method helps with portion control and ensures I’m getting the right
nutrients in every meal. Honestly, this should be taught in schools!
Understanding Insulin Resistance
She explained insulin resistance in a simple way:
- Insulin acts
like a doorman, letting sugar into your cells.
- When you’re
insulin-resistant, your cells ignore insulin’s signals and don’t
let sugar in.
- Exercise helps! Being active
signals your cells to open up and use sugar for energy.
To improve insulin sensitivity, she advised I walk at least 50 minutes
per week—a small change that can make a big difference.
How to Read Food Labels and Choose the
Right Foods
She walked me through food labels and taught me how to:
- Look for whole,
unprocessed foods.
- Choose light
oils and healthy fats instead of heavy saturated fats.
- Keep daily fat
intake to 30-40 grams for women.
- Stay within 1300-1400
calories per day to manage my prediabetes.
Helpful Resources and Tools
She recommended some great books and a website to help me stay on track:
📖 Diabetes by the Plate (Find on Amazon)
📖 Diabetes Weight Loss (Find on Amazon)
🌍 Fat Secret – A website for tracking food and
nutrition
She also advised me to get a multivitamin for women my age to
ensure I get all essential nutrients.
Final Thoughts
This visit gave me the tools and motivation to reverse prediabetes
and take control of my health. The Plate Method is a game-changer, and I’m
excited to implement these changes!
Have you ever met with a dietitian? Share your experience in the
comments!