Healthy meal planning is one key to successfully managing your diabetes. A 2,200-calorie meal plan is a calorie requirement that is appropriate for active women and for moderately active men who want to maintain their weight. Your specific calorie range depends on your activity level as well as your weight goals. Speak with your physician or dietitian before starting a new diet plan.
Meal Planning Methods
Meal planning comes in many different shapes and sizes, and not all methods are appropriate for each individual. Some methods are time consuming and require much attention to detail, so it is important to find a method that suits your needs and your lifestyle.
Carbohydrate Counting
Carbohydrate counting is one method of meal planning. It is the most time consuming, but also gives you a more accurate picture of how many carbohydrates you are consuming in a day. As a general rule, one serving of carbohydrates contains 15 g. In a 2,200 calorie meal plan, include three to five servings of carbohydrates at meals and include one to two servings at snacks. Some examples of serving sizes include one small piece of fruit, one slice of bread, 1/2 cup of oatmeal or 1/3 cup of rice.
Plate Method
The USDA MyPlate is an example of meal planning using the plate method. While it is not as exact as carbohydrate counting, the plate method gives you a general guide for your food portions at each meal. The plate method encourages you to make half of your plate fruits and non-starchy vegetables, one quarter of your plate starches or carbohydrate and the last quarter of your plate should be protein or lean meat. The USDA ChooseMyPlate website suggests including one serving of dairy, such as low-fat milk, at each meal.
Meals
When planning your main meals while following a 2,200-calorie diet, incorporate 400 to 600 calories per meal. For grains, incorporate whole grains, such as whole-wheat toast or oatmeal for breakfast, sandwiches on whole-wheat bread for lunch or brown rice for dinner. For lunch and dinner, aim for two servings of non-starchy vegetables. Examples of one serving include 1 cup of salad, ½ cup of cooked broccoli, or ½ cup of cooked spinach.
Also aim to include one serving of fruit at each meal. A serving of fruit is equal to one small piece or ½ cup of sliced fruit. When choosing your proteins for your meals, choose lean meats such as chicken or turkey or fish. Serving sizes for proteins should be equal to the size of the palm of your hand.
Snacks
Snacks are an important tool for keeping your blood sugar in control. Three small snacks between meals can keep your blood glucose from dropping too low. Aim for 100 to 200 calories per snacks. Some examples of healthy snacks you can incorporate into your daily routine are ¼ cup nuts, 6 oz. fat-free yogurt, one small apple, two slices of whole-grain bread with almond butter, or 1 cup of sliced vegetables with ¼ cup of hummus.
