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                                                             1500	calorie	diabetic	meal	plan	pdf	book	pdf	printable
  This	three-day	1400-calorie	meal	plan	is	a	great	place	to	start.	A	wonderful	method	to	use	is	called	the	plate	method.	It's	always	a	good	idea	to	meet	with	a	registered	dietitian	or	certified	diabetes	educator	to	determine	how	many	carbohydrates	are	right	for	you.	Keep	in	mind	that	every	gram	of	carbohydrates	contains	about	4	calories.	The	ADA's
  recommendation	is	to	follow	a	diet	where	between	36–40%	of	total	calories	come	from	fat.	If	you	love	to	eat,	a	diagnosis	of	type	2	diabetes	means	you'll	need	to	rethink	what	foods	you	ingest	in	order	to	keep	your	blood	sugar,	or	glucose,	at	safe	and	healthy	levels.	The	entire	day's	worth	of	food	adds	up	to	around	1,400	calories,	with	about	50	percent
  of	calories	from	carbohydrates	(this	can	be	reduced	if	your	blood	sugars	are	too	high).	The	good	news	is	losing	excess	pounds,	along	with	making	other	lifestyle	changes,	such	as	getting	more	exercise,	may	help	control	your	glucose	so	you	don't	need	to	take	medication.	The	American	Diabetes	Association	(ADA)	recommends	that	about	45%	of	total
  daily	caloric	intake	should	come	from	carbs,	but	individual	needs	do	vary.	Robert	Reiff	/	Stock	Food	Creative	/	Getty	Images	If	you're	overweight,	which	is	a	risk	factor	for	type	2	diabetes,	you	may	also	need	to	reduce	the	number	of	calories	you	eat	to	aid	in	weight	loss.	Stick	to	sources	like	white	meat	chicken	(without	skin),	pork,	turkey,	lean	beef
  (95%	lean),	egg	whites,	and	low-fat	dairy.	Carbohydrates	Carbohydrates	are	the	bodies'	main	source	of	energy	and	the	nutrient	that	impacts	blood	sugar	the	most.	Here's	a	sample	three-day	meal	plan	to	give	you	an	idea	of	how	easy	it	really	is	to	eat	healthfully	without	depriving	yourself	when	you	have	type	2	diabetes.	In	addition,	you	can	still	eat	a
  variety	of	nutritious	and	delicious	foods	without	feeling	deprived.	And	lastly,	the	last	fourth	of	your	plate	may	contain	a	lean	protein,	such	as	chicken,	fish,	lean	beef,	or	tofu.	One-fourth	of	your	plate	(or	about	1	cup's	worth)	should	be	dedicated	to	nutrient-dense	carbohydrates,	such	as	brown	rice,	quinoa,	faro,	beans,	sweet	potato,	etc.	If	you	have
  diabetes,	the	type	and	quantity	of	carbohydrate	you	eat	in	one	sitting	is	important.	But,	before	starting	any	meal	plan,	consult	with	your	healthcare	provider	to	make	sure	it's	right	for	you—depending	on	a	variety	of	factors	you	may	need	to	consume	more	of	fewer	calories.	Portions	of	fat	should	also	be	monitored,	even	healthy	fats	because	fat	calories
  can	add	up	quickly.	It's	a	great	jumping	off	point	for	planning	future	meals.	If	you	are	vegan	or	vegetarian,	beans	and	soy-based	protein	(such	as	edamame	and	tofu)	are	also	sources	of	protein,	but	keep	in	mind	they	contain	carbohydrate,	too—and	these	carbohydrates	should	be	added	to	the	total	carbohydrate	amount	per	meal.	When	eating	a	calorie-
  controlled	diet,	it's	important	to	choose	lean	protein	(as	these	types	will	have	fewer	calories	and	fat).	Day	1	Breakfast	1	low-fat	Greek	yogurt	(plain)	¾	cup	blueberries	12	almonds	or	2	tablespoons	ground	flaxseed	meal	Coffee	with	milk	Total	carbohydrate:	~30	grams	carbohydrate	Lunch	1	whole	grain	wrap	(can	use	corn	or	rice	if	gluten-free)	4	oz
  grilled	chicken	breast	Onions,	peppers,	spinach	1/3	avocado	Side	of	strawberries	1	¼	cup	Total	carbohydrate:	~45	grams	carbohydrate	Snack	1	small	apple	(~4oz)	with	1	tablespoon	all	natural	peanut	butter,	almond	butter,	cashew	butter	or	sun	butter.		Total	carbohydrate:	~	20	grams	Dinner	4	oz	grilled	turkey	burger	(made	with	99%	lean	ground
  white	turkey	meat)	1	medium	baked	sweet	potato	topped	with	cinnamon	1	cup	sautéed	spinach	with	garlic	and	1	teaspoon	olive	oil	Side	salad	with	1	tablespoon	dressing	Total	carbohydrate:	~	45	grams	Snack	3	cups	air-popped	popcorn	with	two	tablespoons	Parmesan	cheese	Total	carbohydrate:	~	20	grams	Breakfast	3	scrambled	egg	whites	+	1
  whole	egg	½	cup	cooked	spinach	(left	over	from	the	night	before-	you	can	sub	spinach	for	another	non-starchy	vegetable)	¼	cup	low-fat	shredded	cheese	2	slices	whole	grain	bread	(100	%	whole	wheat,	rye,	or	oat,	or	gluten-free	bread)	Total	carbohydrates:	~30	grams	Lunch	Quinoa	bowl	ingredients:	1	cup	cooked	quinoa	1	cup	chopped	tomatoes	and
  carrots	1/3	avocado	or	6	diced	olives	3	oz	diced	roast	chicken	or	grilled	or	baked	fish	Total	carbohydrates:	~	50	grams	Snack	15	baby	carrots	with	1	tablespoon	peanut	butter	Total	carbohydrates:	~20	grams	Dinner	4	oz	sauteed	shrimp	with	garlic	and	olive	oil,	lemon,	spaghetti	squash	or	zucchini	ribbons	1/2	cup	herb	roasted	potatoes	Total
  carbohydrate:	~30	grams	Snack	1/2	cup	fruit	salad	Total	carbohydrate:	~15	grams	Breakfast	Pumpkin	oatmeal	bowl	ingredients:	1	cup	cooked	oatmeal	(read	package	instructions	for	cooking	directions)	1/2	cup	unsweetened	almond	milk	1/4	cup	100%	pure	pumpkin	puree1/4	cup	blueberries	(frozen	or	fresh)	1	teaspoon	cinnamon1	teaspoon	nutmeg1
  teaspoon	vanilla	extract1/8	cup	chopped	walnuts	or	slivered	almonds		Instructions	Cook	oatmeal	according	to	package	instructions	using	water.Once	oatmeal	is	fluffy	add	almond	milk,	pumpkin	puree,	cinnamon,	vanilla,	nutmeg,	and	berries	and	stir	in	ground	flaxseed.Top	with	slivered	almonds	or	chopped	walnuts.		Carbohydrate:	~	45	grams	Lunch
  Salmon	salad	ingredients:	6	ounce	canned	wild	salmon	(boneless,	skinless)	Serving	size:	1	cup	Garbanzo	beans	(1/2	cup	rinsed)	1/2	cup	chopped	red	onion	1/2	cup	chopped	red	bell	pepper	1	tablespoon	extra-virgin	olive	oil	2	tablespoons	red	wine	vinegar	Total	carbohydrate:	~	30	grams	carbohydrates	Snack	7	Triscuits	–	top	with	1-2	tablespoons	bean
  dip	spread	and	chopped	parsley.		Total	carbohydrate:	~25	grams	Dinner	Lean	meat/beef	(3	oz)	(grilled)	~1	cup	roasted	butternut	squash	or	another	starch	1	cup	roasted	Brussels	sprouts	Total	carbohydrates:	~40	grams	carbohydrate	Snack	1	cup	melon	with	1	slice	low-fat	cheddar	cheese	Total	carbohydrate:	~	15	grams	Eating	a	diet	that	is	rich	in
  vegetables,	lean	protein,	and	healthy	fats	can	improve	overall	health.	When	meal	planning,	it's	always	a	great	idea	to	plan	your	meals	around	non-starchy	vegetables.	The	plate	method	consists	of	making	one-half	of	your	plate	non-starchy	vegetables,	such	as	salad,	broccoli,	peppers,	etc.	In	addition,	you	may	need	to	lower	your	calorie	intake—
  consuming	fewer	calories	can	help	you	lose	weight	and	reduce	your	blood	sugars.	People	with	diabetes	need	to	monitor	their	carbohydrate	intake	because	excess	carbohydrates,	particularly	in	the	form	of	white,	refined,	processed,	and	sugary	foods	can	elevate	blood	sugars	and	triglycerides	and	result	in	weight	gain.	One	gram	of	fat	contains	9
  calories.	A	serving	of	fat,	such	as	a	teaspoon	of	olive	oil,	is	considered	to	have	5	grams	of	fat	and	45	calories.	When	choosing	sources	of	fat,	you'll	want	to	choose	unsaturated	fats	such	as	certain	oils,	nuts,	seeds,	avocado,	and	fatty	fish	like	sardines,	and	salmon.	Limit	saturated	fat	and	trans	fat	as	often	as	possible,	such	as	full-fat	cheese,	fried	foods,
  high-fat	meats	like	sausage	and	bacon,	butter,	cream,	and	sweets	such	as	cookies	and	cakes.	The	total	amount	of	carbohydrate	you	should	eat	per	meal	will	depend	on	a	variety	of	factors	such	as	your	age,	gender,	weight,	blood	sugar	control,	and	activity	level.	It	includes	sample	meals	for	breakfast,	lunch,	dinner,	and	snacks.	Protein	contains	4
  calories	per	gram,	the	same	as	carbohydrates.	This	method	will	help	to	improve	your	nutrition	and	reduce	your	intake	of	excess	calories,	carbohydrates,	and	fat.	Therefore,	if	you	are	eating,	45	grams	of	carbohydrate	per	meal,	and	30	grams	per	snack,	you'll	be	ingesting	660	calories	from	carbohydrates	per	day.		Protein	Adequate	protein	intake	is
  important	for	boosting	immunity,	wound	healing,	muscle	recovery,	and	has	satiating	power.	Just	keep	in	mind	that	you'll	need	to	alter	it	if	your	healthcare	provider	recommends	you	eat	a	different	number	of	calories—1,200,	say,	or	2,200	each	day.	What	will	your	daily	diet	look	like	as	you	begin	to	eat	with	your	condition	in	mind?	Generally,	most
  people	with	diabetes	benefit	from	eating	around	30	to	45	grams	of	carbohydrate	per	meal,	and	roughly	15	to	20	grams	per	snack.	Some	studies	suggest	that	eating	a	higher	fat,	higher	protein	breakfast	can	reduce	hemoglobin	A1C	in	people	with	diabetes.		Fat	Fat	plays	an	important	role	in	the	body	and	is	necessary	for	absorbing	fat-soluble
  vitamins.	Essential	fatty	acids,	such	as	omega	3	and	omega	6,	are	building	blocks	of	hair,	skin,	and	nails,	are	important	in	brain	health,	and	have	anti-inflammatory	properties.	Choose	carbohydrates	that	are	rich	in	fiber	(such	as	whole	grains),	starchy	vegetables	(such	as	sweet	potatoes),	and	low-glycemic	index	fruits	(such	as	berries).	When	thinking
  about	carbohydrates,	you'll	want	to	think	about	portions	as	well	as	type.	Understanding	the	best	quality	sources	of	carbohydrates,	protein,	and	fat	will	help	you	to	keep	full	and	improve	your	blood	sugar	control.