The American Diabetes Association (ADA) suggests maintaining a healthy diet that regulates carbohydrates (sugars) and reduces the risk of heart disease. An average 1500 calorie diet is recommended for women of small to moderate size; larger or sedentary women who seek to lose weight; and older, small to moderate sized men seeking weight loss. Others may require more calories and nutrients from food. Use the nutrition facts on food labels and U.S. Department of Agriculture (USDA) Nutrient Database to access the numbers.
Carbohydrates
The diabetic diet must help to control blood glucose levels, which are affected by consuming carbohydrates. Because some carbs are needed every few hours, it is most convenient to count them in grams per meal and to plan the rest of a healthy diet around them. The ADA sets 45 to 60 g per meal as a general goal to maintain blood sugar. You'll find about 15 g of carbohydrates in one piece (4 oz.) fresh fruit; one slice sandwich bread or corn tortilla; ¼ of a large baked potato and two small cookies.
Calories
A 1500 calorie diet, especially for those with diabetes, must still satisfy the body's requirements for essential vitamins and minerals. The USDA counsels you to choose a variety of foods in order to satisfy this nutritional range. Your healthy diet can include one apple (72 calories), one slice cracked-wheat bread (65 calories), one whole large baked potato (188 calories) and two small cookies (94 calories). If you snack between meals, add the carbs and calories to your 1500 calorie diet list.
Fats
To cut the risk of heart attack and stroke, the diabetic diet should be low in saturated fats and high in fatty acids that limit blood cholesterol. These mono- and polyunsaturated fats may or may not reduce dietary calories. For instance, similar calorie counts are found in 1 tbsp. of butter (102 calories), canola oil (124) and olive oil (119). Vegetable and fruit oils, however, have 0mg cholesterol, compared with butter's 31 mg.
Fiber
Soluble fiber is also part of a heart healthy diet. It's easy to add to the diabetic diet, because many of the "good" carbohydrate foods are high in fiber. For instance, a serving of cooked dry beans delivers substantial fiber (1 cup, 15 g) along with its carbohydrates, while a baked potato (4 g), an apple (3 g) and 1 cup of oatmeal (4 g) can all contribute smaller amounts. They also fit easily into a 1500 calorie diet.
Other Nutrients
Other nutrients important to the diabetic diet are magnesium and potassium, which play a part in glucose and blood pressure stability, and protein, which may be lacking in a low-calorie diet. Continue counting calories by adding low-fat sources of protein, such as tofu (3 oz., 57 calories) and canned tuna (99), and of magnesium and potassium, such as beet greens and spinach (1 cup, 40 calories) and potatoes (one whole baked, 188).
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