понеділок, 1 листопада 2010 р.

1200 Calorie Diabetic Meal Plan


The 1,200-calorie diabetic meal plan is a reduced-calorie meal plan that is often prescribed to individuals who are attempting to lose weight. The meal plan involves three meals and two snacks and includes portion-controlled snacks.

Meal Planning

According to the American Diabetes Association, individuals with diabetes should avoid skipping meals and snacks because doing so can cause a sudden drop in blood sugar, or hypoglycemia. As a result, diabetics need to make sure that they eat a well-balanced meal or snack every four to five waking hours. When the daily caloric limit is only 1,200 calories, the meals and snacks will need to consist primarily of low-calorie foods.


Carbohydrates are the main nutrient that will raise blood sugar, so diabetic individuals need to moderate the amount of carbohydrate that they consume at one meal or snack. The American Dietetic Association explains that carbohydrates can be found in foods such as fruits, starchy vegetables, grains, milk, yogurt and desserts or sweets. Controlling the intake of these foods is important because eating a high amount of carbohydrate in one sitting can cause high blood sugar. Over time, uncontrolled hyperglycemia will severely damage the body.


Diabetics are at higher risk of developing heart disease than their non-diabetic peers. As a result, the American Heart Association encourages diabetics to consume a diet that is low in saturated and trans fat. These two fats are found in animal products, like butter and lard, and processed foods, like fast food and pastries. The healthy fats, unsaturated fats, are ones that are found like plant-based products. Olive oil, avocado and walnuts are examples of healthy fats. However, since the 1,200-calorie diabetic meal plan is low in calories, even the healthy fats should be limited to small portions.

Diabetic Serving Sizes

A food's diabetic serving size, or diabetic exchange, is determined by the food's nutritional content. For example, a carbohydrate-containing food would have a diabetic serving size that is equal to approximately 15g of carbohydrate. A few examples of diabetic serving sizes of carbohydrate-containing foods are one slice of whole grain bread, one corn tortilla, 1/3 cup brown rice, 3/4 cup blueberries, 1/2 grapefruit, 8 oz. low-fat milk, and 6 to 8 oz. light yogurt.

Sample Menu

The following meal plan provides roughly 1,200 calories and follows the recommendations for a low-fat, carbohydrate-controlled meal plan.

Breakfast: 1 cup cooked old-fashioned oatmeal with artificial sweetener; 1-1/4 cup strawberries; six almonds; 1/2 cup scrambled egg substitute

Lunch: Two slices of light wheat bread; 2 oz. lean turkey meat; 1 oz. fat-free cheese; lettuce, tomato, and 1 tsp. light mayonnaise for sandwich; one small apple; 6 to 8 oz. light yogurt

Snack: 1 cup celery and carrots sticks with 2 tbsp. hummus

Dinner: 3 oz. skinless baked chicken; 1 cup steamed broccoli; one small sweet potato with spray butter; 1 cup blackberries

Snack: 6 to 8 oz. light yogurt, or 3 cups popped light popcorn


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