Eating fresh vegetables and fresh fruits with the skins on. The Exchange List Plan for Healthy Eating. The food within each group contains equivalent amounts of carbohydrates, protein, fat and calories. For example, one corn on the cob is equal to one small baked potato is equal to half of a bagel, and so on. Your nutritionist can help you get a copy of one of these useful guides to planning delicious and well-balanced meals.
Timing is important, too.
Meals should never be skipped. If you are unable to eat your full meal on time, make sure a snack is eaten as soon as possible to keep your blood sugar in balance. Remember, consistent mealtimes are simply another good habit all of us should develop. Once you know it, stick to it as much as possible. But don't be too hard on yourself or your child if you over-indulge once in awhile.