A 2,000 calorie ADA diet contains 2,000 calories and follows guidelines from the American Diabetic Association (ADA). This diet is targeted to people with diabetes but can be followed by anyone trying to eat healthy. It is rich in nutrient-dense foods and focuses on portion control, variety and balancing food with physical activity.
Calories
According to the United States Department of Agriculture (UDSA), 2,000 calories a day will meet the energy requirements of an average adult. We consume calories through food, and they are then expended through physical activity and normal body functions like breathing, circulation and metabolism. Consuming too many calories can be unhealthy because it contributes to weight gain and obesity. Obesity not only is a risk factor for diabetes, but it also complicates diabetes management and increases the risk of diabetic complications.
Diabetic Diet
According to the ADA, the purpose of a healthy diabetic diet is to promote a healthy weight, support overall health and prevent diabetic complications by controlling blood sugar. Blood sugar increases when we consume sugar and carbohydrates; healthy individuals are able to control and lower their blood sugar, but diabetics cannot. Diabetics with consistently high blood sugar may experience vision and nerve damage, skin disorders and heart disease.
Guidelines
The ADA says carbohydrates should be eaten in moderation because they contain natural sugars that can increase blood sugar. The healthiest carbohydrates are high in fiber, like whole grains, beans, legumes, nuts, fruits and vegetables. According to the USDA, fiber supports a normal weight, prevents sharp increases in blood sugar and benefits heart health. Diabetics should also consume low-fat dairy products and lean proteins because they are low in calories and have essential vitamins and minerals.
Diabetics should limit fatty foods and foods high in added sugar. Fat is high in calories, and high-fat diets often exceed 2,000 calories a day. Saturated and trans-fats in particular contribute to heart disease and increase the risk of diabetic complications. Foods with added sugar also tend to be high in calories but have little nutritional value. The ADA recommends that diabetics limit their intake of desserts, candy and soda and consume them only on special occasions.
Physical Activity
All diabetics and healthy individuals need to engage in regular physical activity to balance a 2,000 calorie diet. Physical activity supports a healthy weight, and according to the ADA, it also helps prevent type 2 diabetes. The ADA encourages diabetics to get at least 30 minutes of physical activity a day from a variety of activities. According to USDA guidelines, individuals trying to lose weight should aim for 60 to 90 minutes of physical activity on most days of the week.
Sample Menu
A variety of foods can fit into a 2,000 calorie ADA diet. According to the Genesys Health System, a 2,000-calorie ADA diet is equal to a bagel with low-fat cream cheese, cereal, skim milk, an orange and egg at breakfast; spaghetti with meat sauce, sugar-free chocolate pudding, green vegetables and a roll at lunch; tuna noodle casserole, a biscuit, broccoli, grapes and skim milk at dinner; and saltines, an apple and cheese as snacks throughout the day.
Member Comments