Following a 1,200-calorie diabetic menu can help you lose weight and control your blood sugar. Eat three meals a day and one snack. Include a variety of healthy foods from each of the food groups to make sure you meet you nutrient needs, and eat a consistent amount of carbohydrates at each meal and snack for better blood sugar management. Consult your physician before starting any weight loss plan.
Carbohydrate Choices
Carbohydrates in food raise your blood sugar. Eating a consistent amount at each meal and snack will help you have better blood sugar control. Each meal on your 1,200 calorie diet should contain 45 g of carbohydrates; your snack about 15 g. Carbohydrate foods include any starch, bread, grain, starchy vegetable, fruit, milk or yogurt. Having a good understanding of basic food serving sizes can help you balance and track your carbohydrate intake. For example, one slice of bread, a small apple, 1/2 cup of cooked peas, a 6-oz. container of sugar-free yogurt and 1 cup of milk all contain about 15 g of carbohydrates. The Nutrition Facts label on foods can also help you track your intake.
Non-carbohydrate Foods
Non-carbohydrate foods include nonstarchy vegetables, meats and fats. Your 1,200-calorie menu should include 5 oz. of meat or meat substitute, two servings of vegetables and three servings of fat. Choose leaner cuts of meat such as white meat poultry and fish to help limit calorie intake. One egg, 1/4 cup of egg substitute, 1 oz. of low-fat cheese or 1/4 cup of low-fat tofu equal 1 oz. of meat substitute. Vegetable servings include 1 cup of raw or 1/2 cup of cooked nonstarchy vegetable such as broccoli, cauliflower or green beans. Fat choices and serving sizes include 1 tsp. of butter, margarine or oil, 1 1/2 tsp. of peanut butter, 1 tbsp. of salad dressing or one slice of bacon.
Breakfast
A sample breakfast meal on your 1,200-calorie menu may include 3/4 cup of unsweetened whole-grain cereal with 1 cup of nonfat milk, a small banana and 1 oz. of low-fat cheese. This meal contains 45 g of carbohydrates and 285 calories. Include high-fiber foods, such as whole grains, fruits and vegetables, with each meal for hunger management and blood sugar control.
Lunch
For lunch, try a turkey sandwich made with two slices of whole wheat bread, 2 oz. of lean deli turkey meat, lettuce, tomato and 1 tsp. of mayonnaise, with 1 cup of mixed greens, 1 tbsp. of fat-free salad dressing and a 6-oz. container of sugar-free, nonfat yogurt. This meal contains 45 g of carbohydrates and 420 calories.
Dinner
Your dinner may include 2 oz. of broiled flounder, a 6-oz. baked potato with 1 tsp. of margarine, 1/2 cup of steamed carrots and 1 cup of fresh blueberries. This meal contains 45 g of carbohydrates and 380 calories.
Snack
A healthy snack may include five whole grain crackers with 1 1/2 tsp. of peanut butter. This meal contains 15 g of carbohydrates and 125 calories.
