The American Diabetes Association no longer endorses an 1,800-calorie diet plan for men or women. Although 1,800 calories per day is an appropriate amount for a diabetic man, the ADA now chooses to give dietary guidelines similar to the USDA's Food Pyramid instead of specific meal plans. You can use these guidelines to build a diet that will become a lifestyle, keeping your blood sugar and weight in check.
Carbohydrates
All carbohydrates break down into glucose after digestion; thus, you control your blood glucose by controlling your carbohydrate intake. Carbohydrates are found in grains, fruits, vegetables, legumes and dairy products. When you make food choices, look for complex carbs. These carbs digest slowly and release into your blood stream at a steady pace, preventing spikes in blood sugar. Emphasize complex carbs in your diet by eating whole grains and limiting processed food. In an 1,800-calorie diet, strive to eat 289 g or 1,156 calories of carbs per day, advises the Cleveland Clinic.
Proteins
Proteins, whether they come from animal or plant sources, should make up about 15 percent of your caloric intake -- that's 270 of your 1,800 calories from proteins. The proteins you eat perform many functions in your body, including building muscle, making enzymes and regulating your immune system. When choosing proteins, diabetics should be conscious of the amount of saturated fat in animal proteins because of their increased cardiovascular risk. The best protein choices for you are the leanest ones, including lean cuts of beef or pork, poultry, egg whites and plant-based proteins like beans.
Fats
Because of the increased cardiovascular risks to diabetics, limit your saturated fats to 180 calories or fewer daily. Trans fats are a type of saturated fat that you should completely eliminate from your diet, according to the Centers for Disease Control and Prevention. Focus instead on getting up to 270 calories per day of unsaturated fats. Unsaturated fats are the good fats that your body needs to process certain vitamins, lubricate your joints and protect your vital organs. Unsaturated fats are found in most oils, fish, avocados, nuts and seeds.
When To Eat
For diabetics, when you eat is just as important as what you eat. Eating small meals and snacks frequently throughout the day keeps your blood sugar from spiking. Go no longer than four hours without eating something. Spread your 1,800 calories as evenly throughout your three meals and one or two snacks per day as you can. Plan your meals and snacks so that all three macronutrients -- carbs, proteins and fats -- are represented.
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