This diet follows American Diabetes Association (ADA) dietary guidelines--it is a plan targeted at individuals with diabetes. There are many health benefits to following a 2,000 kcal ADA diet, especially when it is combined with regular physical activity as part of a healthy lifestyle.
Kilocalories
A kilocalorie is another word for calorie. Calories are the body’s source of energy and are consumed through food and expended through activity. According to MyPyramid, 2,000 calories are required daily by an average adult. Calories are directly related to weight which is why consistent calorie intake is important. Eating too few calories can lead to weight loss and malnutrition and eating too many calories can lead to weight gain and obesity. Obesity is particularly unhealthy for diabetics and can lead to multiple disease complications.
ADA Diet
The goal of an ADA diet is to support overall health and a healthy weight and prevent diabetic complications. It focuses on variety, moderation and balancing food with physical activity. It regulates the amount of sugar consumed because sugar increases blood sugar. Diabetics with frequently high levels of blood sugar are at risk for vision problems, kidney disease, nerve damage, skin disorders and heart disease.
What to Eat
The ADA encourages diabetics to consume fruits and non-starchy vegetables, whole grains, dried beans, fish, lean meats, non-fat dairy products and water or calorie-free beverages. Healthy fats include liquid cooking oils and fat from nuts, avocado and fish. Unhealthy fats are solid or saturated fats like butter, margarine, lard and shortening—these are high in calories and contribute to obesity and heart disease. The ADA recommends cutting back on sugary foods like desserts, soda, cookies, cakes and ice cream, because they contain few essential nutrients and are high in calories and processed sugar, which can raise blood sugar levels.
Exercising portion control is extremely important for people on a 2,000 kcal ADA diet, because over-sized portions can increase blood sugar levels and lead to excess calorie consumption. Diabetics can reduce portion sizes by sharing entrees and appetizers when eating out, portioning snacks into a bowl instead of eating straight from the package and ordering smaller portions whenever possible.
Sample Menu
According to the ADA, a variety of foods can fit into a healthy diabetic diet. A sample ADA menu from the California Pacific Medical Center includes an orange, an English muffin, one egg and coffee at breakfast; fat-free milk and a piece of fruit as a mid-morning snack; rice, chicken, a green salad, milk and diet soda at lunch; yogurt as an afternoon snack; pasta with fish and vegetables, salad and tea at dinner; and fruit with cottage cheese for dessert.
Tools
There are many tools that a diabetic can use to plan a healthy 2,000 kcal ADA diet. Examples include the diabetic food guide pyramid, the glycemic index, carbohydrate counting and the diabetes exchange list. MyPyramid, the U.S. Department of Agriculture’s interactive food guide pyramid, is a useful tool for planning healthy meals. Diabetics should work with a physician or dietitian to determine the easiest tool to use for their lifestyle and dietary needs.
