For a 1,600 calorie diabetic diet, about half of total calories should come from carbohydrates (the Acceptable Macronutrient Distribution Range, or AMDR, of carbohydrates for healthy Americans is 45 to 65 percent of total calories), 25 percent from fat, and 15 to 20 percent from protein. These major nutrients should come from a variety of whole foods, such as grains and starches, lean meats and meat substitutes, fruits and vegetables, dairy products and healthy fats.
Grains and Starches
The starches/grains group includes foods such as breads, cereals, pasta and rice. These foods provide carbohydrates, so portion sizes are important. An example of one serving from this group is 1/2 cup cooked hot cereal, 1/2 an English muffin, a 6-inch tortilla, or 1/2 cup of cooked rice. For a 1,600 calorie meal plan, consume five servings of these foods throughout the day. For example, you may choose 1 toasted whole wheat English muffin for breakfast, a sandwich on whole grain bread for lunch, and 1/2 cup of cooked brown rice or whole-wheat pasta for dinner. Because beans and starchy vegetables offer carbohydrates, they should be included in this group.
Meat and Meat Substitutes
The meats and meat substitutes food group includes beef, poultry, fish, eggs, nuts, seeds, and soy foods. On a diabetic diet, starchy beans should be counted as a starch. In general, protein foods do not provide carbohydrates. A 1,600 calorie diabetic diet includes about 5 to 6 oz. of lean meats daily. For example, one egg is the equivalent of 1 oz. of meat. You may choose an egg for breakfast, 1 oz. of peanut butter on your sandwich for lunch, and a 4-oz. hamburger to satisfy the requirement for this food group.
Fruits and Vegetables
Fruits provide as many carbohydrate grams, per serving, as starches. Non-starchy vegetables offer few grams of carbohydrate. On a 1,600 calorie diet, consume 1.5 cups of fruit and 2 cups of non-starchy vegetables daily. Choose whole fruits instead of dried fruits or fruit juices and make sure to spread them throughout the day. You may select 1 piece of fruit with each meal. Unlike raw or cooked vegetables or fruits, it takes 2 cups of raw, leafy greens to equal a 1 cup serving from this food group. Eating a leafy green salad with lunch and a 1 cup of cooked carrots with dinner would satisfy the requirement for the vegetable group.
Dairy Products, Fats and Oils
You may consume three 8-oz. cups of non- or low-fat milk or yogurt (no sugar added) daily on a 1,600 calorie diabetic diet. Milk products, except for cheese, provide carbohydrate. Because fruits, starches, and milk provide roughly the same number of carbohydrate grams per serving, you can "trade" or "exchange" among these groups. Although, it is important to note that dairy products offer up more protein than fruits or starches, and other nutrients that may have to be derived from other foods.
The Dietary Guidelines for Americans recommends choosing low-fat foods without added sugars. A 1,600 calorie diabetic diet allows for 5 tsp of oils (or the equivalent) daily. For example, 4 large, ripe olives equals 1/2 tsp of oil, while 1/4 of a medium avocado equals 1 1/2 tsp. of oil. Eating these foods in addition to other fats, such as salad dressing, on your leafy green salad fulfills the requirement for this food group.
Sweets and Discretionary Calories
There are many other foods that offer carbohydrates, such as sweets. On a diabetic diet, if you consume a carbohydrate-rich dessert, such as a cupcake, you must select fewer other carbohydrate-rich foods throughout the day, such as 1 serving less of a fruit, starch, and fat to make up for the carbohydrates and calories consumed. Discretionary calories are those left over in any meal plan for "fun foods" and depend on factors such as calorie and activity level. On a 1,600 calorie meal plan, about 130 discretionary calories are allowed. They should not be used for sugary treats.
References
- Nutrition for Foodservice and Culinary Professionals. 6th Ed; Karen Drummond and Lisa Brefere; 2007
- MyPyramid: 1600 calorie meal plan
- American Diabetes Association: Carbohydrates
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