A healthy diet that includes a variety of foods from all the food groups eaten in controlled portions can help you manage both your weight and your diabetes. A 1,600-calorie diet can help active men and women lose weight and help older women maintain a healthy weight. Consult with your physician before making changes to your diet.
Starches
Each starch serving contains 80 calories, 15 g of carbohydrates and 3 g of protein. On a 1,600-calorie diabetic diet, you can have eight servings of starches a day. A starch serving includes one slice of bread, 1/2 cup of hot cooked cereal, 3/4 cup of ready-to-eat cereal, 1/3 cup of pasta or rice and five crackers. Choose more wholegrain foods for their fiber content. Fiber in food will help control both hunger and blood sugar.
Meat and Meat Substitutes
You need six servings of meat and meat substitutes a day when following a 1,600-calorie diabetic food diet. Choose more lean meat and low-fat meat substitutes to help you stay within your calorie range. Each lean meat or low-fat meat substitute contains about 45 calories, 7 g of protein and 0 to 3 g of fat per serving. One oz. of meat is equal to one serving of lean meat. Examples of lean meats include skinless white meat poultry, fish, shellfish, beef eye of round and pork tenderloin. Low-fat meat substitutes and single-serving sizes include 1 oz. of low-fat cheese, 1/4 cup of low-fat cottage cheese, two egg substitutes and 1/2 cup of low-fat tofu.
Vegetables
You need three servings of vegetables a day on a 1,600-calorie diabetic food diet. Vegetables are low in calories and high in fiber. Each serving contains 25 calories, 5 g of carbohydrates and 2 g of protein. Serving sizes include 1/2 cup cooked or 1 cup raw. Healthy vegetable choices include broccoli, spinach, cauliflower, carrots, green beans, leafy greens, cucumbers, mushrooms, tomatoes and zucchini.
Fruit
Each serving of fruit contains 60 calories and 15 g of carbohydrates. You can have three servings a day on a 1,600-calorie diabetic food diet. Choices and serving sizes include a small apple or orange, a 4-oz. banana, 17 grapes, 1/2 cup of unsweetened canned fruit, 2 tbsp. of raisins, 1 1/4 cups of whole strawberries, 1 cup of diced melon and a medium peach or nectarine.
Milk
Choose low-fat or nonfat milk products to limit your calorie intake when following a 1,600-calorie diabetic diet. Choosing lower fat milk products will also limit your intake of saturated fat. High intakes of saturated fat increase your blood cholesterol levels and risk of heart disease. You can have two servings of milk a day. Each low-fat or nonfat milk serving contains 100 to 120 calories, 12 g of carbohydrates, 8 g of protein and 0 to 3 g of fat. Choices and serving sizes include 1 cup of 1 percent fat or nonfat milk, a 6 oz. container of low-fat or nonfat sugar-free yogurt and 1 cup of soy milk.
Fat
Each fat serving contains 45 calories and 5 g of fat. Limit your intake to three servings a day on a 1,600-calorie diet. Choices and serving sizes include 1 tsp. of oil, butter or margarine, 1 tbsp. of salad dressing, 1 1/2 tsp. of nut butter, six almonds, one slice of bacon and 1 tsp. of mayonnaise. Choose more monounsaturated and polyunsaturated fats such as margarine, olive oil and nuts for heart health.
