Type 2 diabetes is the most common form of diabetes, affecting 90 to 95 percent of cases, according to the International Diabetes Federation. People with type 2 diabetes make insulin but cannot properly use it. Most people with type 2 diabetes are over the age of 45 and overweight. Following a healthy, portion-controlled diet can help you gain control over your blood sugar level and maintain a healthy weight.
Diet Guidelines
There are many types of meal plans you can follow to help manage your diabetes. The diabetes exchange diet is a low-fat, calorie-controlled meal plan that aims to balance your carbohydrate, protein and fat intake for blood sugar control. The plan divides food into familiar food groups--starches, fruits, milk, vegetables, meats and fats--based on similarities in calorie, carbohydrate, protein and fat content. On the exchange diet, you eat a certain number of servings from each food group based on your calorie needs.
Talk to your doctor to determine how many calories you need to eat each day. Most active adults can maintain a healthy weight following a 2,000-calorie-a-day diet. To lose weight, you need to decrease your daily calorie intake by 500 calories a day. The daily exchanges to either lose or maintain weight are 8 to 11 starches, 5 to 8 oz. of meat, three to four servings of vegetables, three servings of fruit, two servings of milk and three to four servings of fat.
Breakfast
A balanced diabetic breakfast meal plan should include two to three servings of starch, one serving of meat or meat substitute, one serving of fruit, one serving milk and one serving of fat. A sample meal may consist of 3/4 cup of whole-grain ready-to-eat cereal with 1 cup of nonfat milk, a 4 oz. banana, one to two slices of whole wheat toast with 1 tsp. of margarine and one scrambled egg. If you are trying to lose weight, eat smaller portions.
Lunch
A lunch meal should consist of three to four servings of starch, 2 to 3 oz. of meat or meat substitute, one to two servings of vegetables, one serving of fruit, one serving of milk and one serving of fat. A sample diabetic meal may start with a turkey sandwich made with 2 to 3 oz. of lean turkey meat on two slices of whole wheat bread with 1 tsp. of mayonnaise. This can be served with a 6-oz. container of nonfat, sugar-free yogurt; 1 to 2 cups of sliced cucumbers and carrot sticks; and a small apple. Add five whole-grain crackers if you are following the weight maintenance plan.
Dinner
For dinner, include three to four servings of starch, 2 to 4 oz. of meat or meat substitute, two servings of vegetables, one serving of fruit and one to two servings of fat. A healthy dinner meal for type 2 diabetics may include 2 to 4 oz. of grilled salmon with 1 cup of broccoli and cauliflower sauteed in 2 tsp. of olive oil, 1 to 1 1/3 cups of cooked brown rice and 3/4 cup of cubed pineapple.
References
- University of Maryland Medical Center: Diabetes --Diabetic Exchange List
- MayoClinic.com: Your Diabetes Eating Plan: Exchange List
- International Diabetes Federation: Types of Diabetes
- American Diabetes Association: Tight Diabetes Control
- University of Maryland Medical Center: Diabetes Diet: Weight Control for Type 2 Diabetes
- National Heart, Lung, and Blood Institute: We Can: Estimated Calorie Requirements
