Whether you have Type 1 or Type 2 Diabetes or are pre-diabetic, adhering to a strict diet limiting the number of calories and amount of sugar and carbohydrates is essential. You should work with your doctor and a dietician or nutritionist to determine the optimal number of daily calories for you, which can depend upon a variety of factors. For many diabetes patients, 1,500 calories is a good standard. The American Diabetes Association has provided guidelines for food plans and exchanges that help in planning your 1,500-calorie daily diet.
Facts to Consider
Carbohydrates (which include sugars) should make up approximately 50 percent of your diet each day (within the 40 to 60 percent range is generally considered acceptable), with a rule of no more than 45 to 60 grams of carbs each meal. However, it's best if these carbs come in the complex form (for example, fruit), as opposed to the simple form (pure sugar). Lean protein should comprise 15 to 20 percent of your calories and fat should be 20 to 35 percent of your calories. You should also aim for 25 to 30 grams of fiber each day.
You will need to learn how much sugar and carbohydrates are contained in various foods so that you can calculate your meal and daily totals. The American Diabetes Association has a free tool called MyFoodAdvisor that can help (go to www.diabetes.org and click on "nutrition").
Where to Start
You should plan your meals in advance as much as possible and try to have your meals at the same time each day with the same amount of foods at each meal, in order to regulate blood sugar levels. Meals should include breakfast (don't skip), lunch, dinner and two snacks. There are two basic ways you can get started with your diet plan, using either exchange lists or something called the "plate method."
Exchange Lists
With food exchange lists, all foods are grouped into categories like starches, fruits, dairy, nonstarchy vegetables, sweets, meats, fats and "free" foods. Your dietitian/nutritionist should give you the number from each exchange group you can have each day at each meal. Then, you simply look at the exchange lists, using the number for that item you are allowed and select an item for that particular meal (for example, two starch exchanges equals two flour or corn tortillas or half a large baked potato), and plan out your meal, choosing items from each exchange list. You can enjoy "free" foods (bouillon, diet soda, mustard, hot pepper sauce, salad greens) as often as you like. You can use the ADA site or the Mayo Clinic Food Exchanges link below for these lists.
The "Plate Method"
With the "plate method," you don't need any special tools or to count calories or exchanges. You will instead focus on filling your plate with non-starchy vegetables and small portions of meats and starches. Use six steps: draw a line down your plate, then cut one of the halves in half again, for three total sections; fill the largest section with non-starchy vegetables (broccoli, green beans, spinach, etc.); fill one small section with a starchy food (brown rice, black beans) and the other small section with a lean protein (tuna, chicken, egg, cottage cheese). Add an 8-ounce glass of non-fat or low-fat milk or a 6-oz yogurt and a piece of fruit or 1/2 cup canned or frozen fruit (no sugar added). This, along with two small snacks, will approximate 1,500 calories a day.
If You're in a Hurry
There are many websites that have meal plans for diabetics, such as 1500caloriemenus.com, which will send a week's worth of menus at a time for a relatively small fee, around $100 per year.
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