Diabetes is a chronic disease in which a person either does not produce enough insulin or has problems getting the body to recognize its own supply of insulin. Therefore, it is more difficult for diabetics to get blood sugar out of the bloodstream and into the cells. When blood sugar levels are chronically high, dangerous effects can result, such as heart disease and vision problems.
The 1,800-calorie American Diabetes Association (ADA) diet is designed for people with diabetes; it limits calories and balances out portions of carbohydrates, protein and fat. The purpose of the 1,800-calorie ADA diet is to minimize the risk of complications due to diabetes as well as to promote weight loss.
Step 1
Meet with a registered dietitian to determine exactly how many carbohydrates you should be eating every day. Registered dietitians work in a variety of settings, like hospitals and diabetes clinics, and even own their own businesses. They are specially-trained to help people with diabetes plan their diets.
MayoClinic.com states that diabetics should get between 45 and 65 percent of their daily calories from carbohydrates. If you are eating 1,800 calories a day, that means you should eat around 202 to 293 grams of carbohydrates a day. Eating too many carbohydrates can spike blood sugar levels to dangerous highs, so it's important to know how much you should be eating.
Step 2
Get a diabetic exchange list from your doctor or registered dietitian. If they can't provide you with one, you can obtain one from the ADA. These lists use servings as exchanges to allow you to estimate your daily calories and carbohydrates. For example, an apple would count as one carbohydrate exchange.
Step 3
Plan the majority of your meals ahead of time and get as much variety in food groups as possible. This will help you get enough protein, healthy fats, vitamins and minerals. The ADA recommends getting a serving of vegetables like broccoli, along with one serving of carbohydrates, such as 1/3 cup of pasta, and a serving of protein, like 1 cup of chicken, at every dinner. Use a food journal to write down the exchanges and the total calories for each meal, aiming to keep within your carbohydrate and calorie restrictions.
Step 4
Set a regular mealtime and snacking schedule. Snacking often, such as every four hours, is very important for diabetics. MayoClinic.com states that eating small, frequent meals can help to keep blood sugar levels under control. Keep healthy snacks with you in case you get busy during the day and don't have enough time to cook a meal. Keeping a handful of almonds in a ziplock bag at your office or a protein bar in the glove compartment of your car can help you to stay on track with your 1,800-calorie ADA diet. Just make sure you account for the calories and exchanges in your food journal.
Things You'll Need
- A diabetic exchange list
- Food journal
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