If you are an overweight diabetic with elevated blood sugar, losing weight may be the key to better blood sugar control, notes the American Diabetes Association. A 1,200-calorie ADA diet is a low-calorie diet that can help most men and women lose weight. As this is a low-calorie meal plan, you should only follow a 1,200-calorie ADA diet under the supervision of your doctor.
1,200-calorie ADA Diet
A 1,200-calorie ADA diet uses the exchange list to help control calories, protein, carbohydrate and fat intake. It is a system that divides foods into groups including starches, milk, fruit, nonstarchy vegetables, meat and fat, based on similarities in nutrient composition. Your diet consists of a set number of servings from each of the food groups based on your food preferences and calorie needs. A dietitian can help you design a personalized 1,200-calorie ADA diet. In general, it may consist of five starch exchanges, four meat exchanges, two vegetable exchanges, three fruit exchanges, two milk exchanges and three fat exchanges. Each exchange is equal to one serving of food. For example, one slice of bread equals one starch exchange and 1 cup of milk equals one milk exchange. You should divide food choices among three meals and one snack.
Breakfast
Your breakfast meal on a 1,200 calorie ADA diet should consist of one starch exchange, one fruit exchange, one milk exchange and one fat exchange. A healthy breakfast idea includes one slice of whole wheat toast with 1 1/2 tsp. of peanut butter, served with a small orange and 1 cup of nonfat milk. This breakfast contains 285 calories, 45 g of carbohydrates, 11 g of protein and 5 g of fat.
Lunch
For lunch, include two starch exchanges, two meat exchanges, one vegetable exchange, one fruit exchange and one fat exchange. For lunch, you can have a cold pasta salad made with 2/3 cup of cooked whole wheat pasta, 1/2 cup of cooked mixed vegetables, 2 oz. of cooked and diced chicken breast tossed with 2 tbsp. of low-fat balsamic vinaigrette, and served with 1 cup of fresh melon. This lunch meal contains 380 calories, 45 g of carbohydrates, 22 g of carbohydrates and 8 g of fat.
Dinner
Your dinner meal on your 1,200-calorie ADA diet plan should contain one starch exchange, two meat exchanges, one vegetable exchange, one fruit exchange and one fat exchange. A balanced dinner meal may include 2 oz. of beef tenderloin, 3 oz. baked potato with 1 tsp. of butter or margarine, 1/2 cup of steamed broccoli and 17 small grapes. This dinner contains 300 calories, 30 g of carbohydrates, 19 g of protein and 11 g of fat.
Snack
Your snack should contain one starch exchange and one milk exchange, and may consist of 3/4 cup of ready-to-eat unsweetened whole grain cereal with 1 cup of nonfat milk. This snack contains 180 calories, 30 g of carbohydrates and 11 g of protein.
