The 2,000-calorie diet for diabetics is a meal plan typically prescribed to individuals with Type 1 or Type 2 diabetes. Like other meal plans for diabetics, the diet follows the U.S. Department of Agriculture's Dietary Guidelines for Americans. The diet includes roughly 45 to 65 percent of calories from carbohydrate and less than 35 percent of calories from fat.
Carbohydrates
When you have diabetes, you have to be careful about how many carbohydrates you eat in a single setting, because carbohydrates will cause your blood sugar to increase. The American Diabetes Association recommends limiting carbohydrates to 45 to 60 g per meal.
Fats
All dietary fats are not created equal, and since diabetics are at high risk of developing heart disease, you need to be cautious about what kind of fats you consume. As noted by American Diabetes Association, the healthier fats, unsaturated fats, are primarily mono- or polyunsaturated fats. These fats usually come from plants. Olive oil and canola oil, for example, are both healthy types of fats. Saturated fats and trans fats, like those found in lard and pastries, should be avoided, because these animal-based fats are closely associated with heart disease.
Portion Control
When you follow the 2,000-calorie diet for diabetics, you need to monitor your portion sizes. Remember, you have to keep your dietary intake to no more than 2,000 calories per day, and you also need to limit your carbohydrates. MayoClinic.com suggests that you think about your food portions in terms of regular household items. For example, 3 oz. of lean meat is about the size of a deck of cards, and a portion of fruit is about the size of a tennis ball.
Sample Menu
The following sample menu meets all of the healthy eating guidelines for a 2,000-calorie diet for diabetics. Each meal has 45 to 60 g carbohydrate, and each snack has 15 to 30 g carbohydrate.
Breakfast: 1 cup cooked cereal with artificial sweetener; 8 walnut halves; 8 oz. low-fat milk; 3/4 cup raspberries
Mid-morning snack: one 6 to 8 oz. cup light yogurt
Lunch: two slices of high-fiber bread; 3 oz. lean, low-sodium lunch meat; tomato; lettuce; 2 tsp. light mayonnaise to go with sandwich; one medium apple; 1 cup vegetable soup; 1 cup celery sticks
Mid-afternoon snack: 1 cereal bar of 90 to 110 calories; 12 almonds
Dinner: 3 oz. broiled fish; 1-1/2 cups mixed vegetables; 1/2 medium sweet potato with spray butter; 1 cup blackberries
Bedtime snack: 1 slice high-fiber bread; 1 tbsp. natural peanut butter; one 6 to 8 oz. cup light yogurt
Eating Out
You can eat out if you're diabetic, but you must be careful about what you consume. If you find yourself frequently dining out, invest in a pocket guide for calorie and carbohydrate counting. These reference tools give the number of calories, carbohydrates grams and fat grams of various food items. In addition, many restaurants now have nutrition information available at the restaurant and online.
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