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What Should I Eat?

 

Diet Guidelines for Diabetics

 

 

If you know how many calories you eat, you can use the information on labels to help you stick to your total amount of saturated fat for the day.

 


-1200 calories -- 9 grams of saturated fat

-1500 calories -- 11 grams of saturated fat

-1800 calories -- 14 grams of saturated fat

-2000 calories -- 15 grams of saturated fat

 


Trans Fat in food

Trans fats, like saturated fats, can also raise blood cholesterol levels.  Your goal should be to eat as little trans fat as possible.  Trans fats are made in a process that changes liquid vegetable oils into solid fats.

-Trans fats are found in shortening, margarine, many packaged processed foods such as cakes, candies, cookies, snack foods such as crackers, fried foods such as french fries.

-Read the food labels and choose foods that have 0 grams of trans fat

-In hr ingredients list, look for partially hydrogenated oil.  Food can have up to .49 grams of trans fat and still list 0 grams on the label.

 

 

Sample Menu

A sample guideline menu of what you should eat is below:

 

 

Guideline Meals and Food Examples

-Breakfast

-Starch - 3/4 cup oatmeal

-Protein and Fat - 2 tbsp almond butter

-Fruit/Vegetable - 3/4 cup blueberries

-Milk - 1 cup non-fat milk

 

-Snack

-1 Fruit - 1 apple

-1 Meat/Fat - 2 tbsp sunflower seeds

 

-Lunch

-Starch - 2 slices whole wheat bread

-Meat - 2 oz deli turkey breast

-Vegetable - lettuce, tomato, onion, sprout, cucumber

-Fat - 1 tbsp light dressing

-Fruit - 1 orange

 

-Snack

-Vegetable - carrots

-Fat - 1 tbsp ranch dressing

 

-Dinner

-Starch - 2/3 cup brown rice

-Meat - 3 oz roast pork loin

-Vegetable - 1 cup fresh spinach, 1/2 cup green beans

-Fruit - 1 cup strawberries

-Milk - 6 oz light vanilla yogurt

-Fat - 1 tbsp salad dressing, 1 tbsp nuts on salad

 

 

The sample menu above provides the following:

 

-45-60 grams of carbohydrates

-vegetables as 1/2 the plate for lunch and dinner with small portions of protein and starchy foods

-low to moderate GI foods

-about 8 servings of fruits and vegetables

-whole grains

-lean meats and low-fat dairy

-heart-healthy fats from nuts and oils

-low in saturated fat

-low in sodium

-high in fiber

 

The menu averages:

 

-1600 calories

-186 grams of carbohydrates (45% of calories)

-76 grams of protein (18% of calories)

-67 grams of fat (36% of calories)

-13 grams of saturated fat (7% of calories)

-205 mg of cholesterol

-1900 mg sodium

-30 grams of dietary fiber

 

1/2 cup = 1/2 baseball

1 cup = fist

3 oz meat = deck of cards

1 tbsp = thumb

1 tsp = thumb tip


Women trying to lose weight may need to cut about 200 calories from their menu each day.  Some men will be able to eat more.

 

Tips for cutting 200 calories from the menu: Do not eat the snacks between meals

 

 

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Start Date
Jun 25, 2009
by darrensv1
Last Revision
Jun 25, 2009
by darrensv1