Good nutrition and healthy eating practices are particularly important for people with diabetes. No matter the calorie level, a healthy diet can help you maintain your blood glucose levels within your target range and can help you manage your weight. A 2,700-calorie meal plan is a high calorie diet that is appropriate for active adolescents and adults. Before starting any new meal plan, however, discuss the details with your endocrinologist or primary care physician.
Meal Planning for Diabetics
Planning meals can be a challenge, particularly if you are newly diagnosed or if you have not given much thought to your diet in the past. As a diabetic, there are many different ways to plan meals, but it is important to have consistent carbohydrate intake throughout the day. The Dietary Guidelines for Americans recommends that 45 to 65 percent of your daily calories come from carbohydrates, 10 to 35 percent from protein and 20 to 30 percent from dietary fat. The guidelines also recommend decreasing your intake of refined carbohydrates and foods with added sugars and fats, while increasing intake of whole grains, fruits, vegetables and lean protein.
Methods of meal planning include carbohydrate counting, following the glycemic index or using an online tool such as MyPyramid. If you are taking insulin or oral medications, it is particularly important to learn what method of meal planning is best for you by discussing the choices with your doctor and registered dietitian.
Carbohydrate Counting
While carbohydrate counting is the most time consuming method of meal planning, it also gives you the most accurate count of the amount of carbohydrates in your meals. As a rule of thumb, one serving of carbohydrates is equal to 15 g. For a 2,700 calorie diabetic meal plan, meals can include four to six servings of carbohydrate, with snacks including two to three servings. Examples of servings include one slice of bread, one small apple or 1/3 cup of rice. The American Diabetes Association website has more examples of servings sizes.
Glycemic Index
The glycemic index can help you find foods that do not raise your blood sugar as quickly. Foods that have carbohydrates are classified into high, medium and low GI foods. As a rule of thumb, foods with more fiber will have a lower GI profile. For example, whole wheat bread has a lower GI than refined white bread.
Sample Meal Plan
Here is a sample one day 2,700-calorie meal plan which can be appropriate for a diabetic.
Breakfast: 1 cup oatmeal with 1/4 cup raisins, small banana, 8 oz low-fat milk
Midmorning snack: 1 cup plain yogurt with 1/2 cup low fat granola
Lunch: 3 small tortillas with 2/3 cup lean ground turkey and 1/3 cup shredded cheese; 1/2 cup black beans; 2 cups side salad; 1 small apple; 8 oz low fat milk
Mid afternoon snack: 1/2 cup trail mlx
Dinner: 2 cups whole wheat pasta with marinara sauce and three turkey meatballs; 1 cup steamed spinach; 1 cup side salad, 1 small orange; 8 oz low fat milk
Evening snack: 1 cup raw bell peppers or carrots, 2 slices whole wheat pita, 1/2 cup hummus
