Sticking to a meal plan is often difficult. Fortunately, diabetic meal plans don't have to be restrictive, just consistent. Carbohydrate, in comparison to fat and protein, is the macronutrient that has the greatest effect on blood sugar. The body breaks down carbohydrates into sugar, and these sugars are used as fuel for our cells. In diabetics, the body has trouble using the sugar and it stays in the blood too long, causing damage. One way to help the body prevent blood sugars from becoming too high is to consume carbohydrates with meals and consume them consistently. Remember to consult a health-care professional for an individualized plan.
Step 1
Determine the number of calories in the meal plan. This varies greatly from person to person. A general rule of thumb is 11 to 14 calories per pound (25 to 30 per kilogram). However, a more defined way to determine calorie needs is to log onto MyPyramid.gov, where factors of height, weight and activity will be used.
Step 2
Calculate the grams of carbohydrates in the meal plan. A diabetic meal plan should have about 45% of total calories coming from carbohydrates. Multiply calories in meal plan by .45. This equals the number of calories in the diet that should come from carbohydrates. Divide this number by 4, which is the number of calories in one gram of carbohydrates. The result is the total number of carbohydrate grams in the diet.
Example: 1600-calorie diet
1600 x .45 = 720 calories from carbohydrates
810/4 = 180 grams carbohydrates
Step 3
Establish carbohydrate exchanges. Divide the grams of carbohydrate by 15. Fifteen is the number of grams of carbohydrate in one carbohydrate exchange.
Example: 180/15 = 12 carbohydrate exchanges
Step 4
Divide carbohydrate exchanges into three meals. Use the person's typical diet as a guide and allot each meal a number of carbohydrate exchanges. It is better to keep carbohydrates at mealtimes and choose low-carbohydrate snacks, which contain less than 15 grams of carbs.
Example:
Breakfast: 3 exchanges (45 grams)
Lunch: 5 exchanges (75 grams)
Dinner: 4 exchanges (60 grams)
Step 5
Choose foods and portions that fit into the meal plan. Starchy foods, fruits, juices, milk and yogurt, dried beans, starchy vegetables and sweet snacks contain carbohydrates. Check the food label for the carbohydrate grams in a food and the serving size.
Tips and Warnings
- The "plate method" is another, more simplistic way to design a diabetic meal plan. Half of the plate should be vegetables, one-quarter protein and one-quarter starch. Add a serving of fruit and one of dairy to round out the meal. This type of meal plan would provide three to four carbohydrate exchanges if the correct serving sizes are used.
- Check with your health-care team for specific recommendations pertaining to your individual needs.
