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| Diabetic Meal Planner |
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| Good meal planning can help you better control your blood sugar |
Eating healthy foods and adding variety to your menus is easier than you think. Your Doctor or Healthcare Provider can help you develop a meal plan that helps control your blood sugar. The contents her can help you make that plan more interesting by providing substitute options so you don't have to eat the same foods all the time. It also helps if you eat a balanced diet, eat meals at the same time, avoid skipping meals, and eat food portions that are indicated by your INDIVIDUAL meal plan. The American Diabetes Association recommends good eating habits along with being physical active as an important part of any good type 2 diabetes self-management plan. The contents herein only address diabetes. One with other medical problems may require special diet information, especially those with heart or high cholesterol conditions. *The contents here are in no way intented to replace the advice of your Doctor or Health Care Provider.* Here's how you can easily choose foods that fit your type 2 diabetes meal plan. *Find your total daily calorie level on chart below. *Using the chart, plan your menus for the day with serving amount from each group. *Look at the sampe meal plan below to see how you can do this. *Give your meals variety by choosing other items from the same food groups. Calorie Meal Plans (daily) CALORIES--STARCH--FRUIT--MILK--VEGETABLES--MEAT/MEAT SUBSTITUTES--FAT 1200------5-------3------2-----2-----------4----------------------3 1500------7-------3------2-----2-----------4----------------------4 1800------8-------4------3-----3-----------6----------------------4 2000------9-------4------3-----4-----------6----------------------5 2500------11------6------3-----5-----------8----------------------6 Sample Meals (based on 1200 calories a day) Breakfast 1 starch English Muffin 1/2 1 fruit Banana 1/2 1 milk hot cocoa mix artificially sweetned l envelope For 1500 calories add 1 starch For 1800 calories add 1 starch For 2000 calories add 1 starch, 1 fat For 2500 calories add 2 starch, 1 fat, 1 fruit Lunch 1 starch Tortilla (6" across 1 oz. 2 meat chicken 1 oz cheese 1 oz. 1 vegetable Beans 1 fruit apple (raw- 2" across) 1 fat salad dressing (reduced calorie 2 Tbsp) For 1500 add 1 starch For 1800 add 1 starch 1 meat, 1 milk For 2000 add 1 starch, 1 milk, 1 fat, 1 vegetable For 2500 add 1 starch, 1 meat, 1 vegetable, 1 fat, 1 milk Afternoon snack 1200, 1500 and 1800 calories - nothing 2000 1 starch and 2500 1 starch, 1 meat, 1 fruit Dinner 2 starch rice 1.3 cup corn chips 1 oz 2 meat chicken 2 oz (2 -1 oz) 1 vegetable onions 1 fruit 1/2 cup canned in juice 2 fat i tsp oil, 1 tsp butter 1500 add 1 fat 1800 add 1 starch 1 meat 1 vegetable 1 fat 2000 add 1 starch 2 meat 1 vegetable 2500 2 starch 2 meat 2 vegetable 1 fat Evening snack 1 starch popcorn 3 cups 1 milk 8 oz low-fat or nonfat milk 1500 add 1 fat 1800 add 1 fruit 2000 add 1 fruit 2500 add 1 fruit To plan your meals based on allowed calories per day choose from the groups below the foods you eat. Each item is one serving. STARCH 1 serving = 80 calories *Cereal, Beans, Grains, Pasta Cereal cooked 1/2 cup, Beans cooked or canned 1/3 cup, Rice cooked 1/3 cup, Pasta 1/3 cup cooked. *Starchy Vegetables Corn cooked 1/3 cup, Corn on the cob 6" piece, Peas cooked 1/2 cup, Potato small 3 oz 1 cup, Squash winter cooked 1 cup, Yam/Sweet Pot. 1/2 cup. *Breads Bagel/English muffin 1/2 or 1 oz., Slice or roll 1 oz., Crackers 4 or 5, Graham Cracker 3 squares, Pop Corn 3 cups, Tortilla 6" across, Hamburger/hotdog bun 1/2 or 1 oz. FRUIT 1 serving 60 calories Apple raw 2" across, Banana medium 1/2, Cherries 2, Dried fruit 1/4 cup, Canned fruit in juice or water 1/2 cup, Grapes 12-15, Raisins 2 Tbsp, Apple, orange or grapefruit juice 1/2 cup, Cranberry, gape or prune juice 1/3 cup. MILK l serving 90-100 calories Low or nonfat milk 8 oz, low or nonfat buttermilk 8 oz, yogurt, nonfat, plain or artificially sweetened 8oz, Hot cocoa mix artifically sweetened 1 envelope VEGETABLES 1 serving 25 calories 1/2 cup(raw or cooked) Beets, Broccoli, cabbage, carrots, greens, mushrooms, okra, onions, pea pods, spinach, tomatoes, water chestnts. MEAT/MEAT SUBSTITUTES *Lean meats 1 serving 35-55 calories Cheese 1-3 grams fat 1 oz, chichen white no skin 1 oz, cottege cheese 1/4 cup, Fish - cod, flounder, tuna 1 oz, lean beef- flank, round, sirloin 1 oz, Shell fish - clams, crb, lobster, shrimp 1 oa, turkey white no skin 1 oz. *Medium high fats meat 1 serving 75-100 calories Beef 1 oz, chitterlings 1 oz, chicken dark meat no skin 1 oz, eggs 1, pork- spareribs. barbecue, chops, cutlets 1 oz, sausage 1 oz, wieners 1 oz. FATS 1 serving = 5 grams fat 45 calories Avocado 4" across 1/8, bacon 1 slice, butter 1 tsp, cream - light, table, coffee, sour 2 Tbsp, cream cheese 1 Tbsp, margarine 1 tsp, mayonaise 1 tsp, mayonaise reduced fat 1 Tbsp, nondairy creamer 4 tsp, oil 1 tsp, nuts or seeds 1 Tbsp, pesto sauce 2 tsp, salad dressing reduced calorie 2 Tbsp. FREE FOODS Free foods are foods or beverages with less than 20 calories. They have little or no effect on blood sugar. *Beverages Bouillon, broth, club soda, coffe, drink mixes (sugar free) mineral water, tea. *Seasonings Flavoring extracts, herbs, fresh or dried, mustard, soy sauce, vinegar. *Sweet Substitutes Geletin desserts sugar free, gum sugar free, popsicle sugar free, sugar substitues. LIMIT TO 2-3 SERVINGS A DAY *Fruit Cranberries no sugar added 1/2 cup, Rhubard no sugar added 1/2 cup, *Sweet Substitutes Jams or jelly sugar free 2 tsp, whipped toppings 2 Tbsp, Spreadable fruit no sugar added 1 tsp. *Condiments Catcup 1 Tbsp, Salad dressing reduced calorie 2 Tbsp, taco sauce 2 Tbsp. *The contents on this page are intented as suggestions only and are in no way a substitute for your Doctor or Health Care Provider. The sole intents is to give you some idea of how to plan your meals and the calorie content and serving size.* |
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