The diabetic diet that you follow will be determined by you and your doctor based upon the type of diabetes that you have as well as its severity taken into consideration with any other health problems that you have. A common diet that is used for diabetics is often referred to as the 1800 calorie diet. The goal of this diet is to limit caloric intake in order to control blood glucose as well as cholesterol and weight. In addition, it helps to transition the diabetic to a healthy eating lifestyle. Below is a sample day’s menu for an 1800 calorie diabetic diet.

Breakfast

1 cup of skim milk or 1 cup unsweetened low fat yogurt
2 slices of whole wheat bread
1 serving of an apple, banana or orange
1 small slice cheese

The breakfast provides adequate nutrition and fuel to last all morning and includes starch, fat, vitamins and protein. Whole grain pasta may be substituted for the bread.

Lunch

2 small portions skinless turkey or chicken
1 small fish

Cheese may be substituted for one portion of turkey or chicken. Meat is an excellent source of protein and should be cooked with a very small amount of oil. It is best not to fry but to steam, grill, bake, or roast instead. You may optionally add 1 cup of vegetables or 1 cup of whole grain rice or pasta.

Afternoon Snack

Salt free or low salt crackers
1 cup skim milk or yogurt
1/2 cup tea unsweetened or with artificial sweetener

Try not to eat anything heavy or an afternoon snack. Be sure to use sweeteners in moderation and to check with your doctor before using sugar as a sweetener.

Dinner

1 small fish or 1 portion of meat
1 small fruit
Vegetables such as carrots, broccoli, or spinach
Rice cake
1 cup low fat milk

A heavy meal should be avoided at dinner time also so digestion will not be impaired while you sleep. You can see by this sample menu that you can eat very well on an 1800 calorie diet. The basic tenets of the 1800 calorie diet include calorie restriction to 1800 calories per day, eating low salt or salt free foods, eating foods that are low in fat, avoiding cooking in excess fats, and limiting the amount of carbohydrates consumed during the day. The diet is basically a healthy eating plan and can be used to lose weight and control diabetes. If you are a diabetic, you should get specific details from your doctor to make sure you know which foods to eat and which to avoid so you can regulate your blood sugar. And remember, the above is just an example menu. You can follow the basic guidelines while jazzing up your menu so your meals don’t become boring.

This is just an example. If you have diabetes, consult a registered dietitian to help you make your own meal plan. Your meal plan will be based on many factors, including your weight goal, height, age, and physical activity. The following Sample Meal Plan includes 3 meals and 2 snacks, with suggested servings.

Limit the amount of fats and sweets you eat. Fats and sweets are not as nutritious as other foods. Fats have a lot of calories. Sweets can be high in carbohydrate and fat. Some contain saturated fats, trans fats, and cholesterol that increase your risk of heart disease. Limiting these foods will help you lose weight and keep your blood glucose and blood fats under control.

How much is a serving of sweets?

How can I satisfy my sweet tooth?

Try having sugar-free popsicles, diet soda, fat-free ice cream or frozen yogurt, or sugar-free hot cocoa mix.

Other tips:

* Share desserts in restaurants.
* Order small or child-size servings of ice cream or frozen yogurt.
* Divide homemade desserts into small servings and wrap each individually. Freeze extra servings.

The food pyramid can help you make wise food choices. It divides foods into groups, based on what they contain. Eat more from the groups at the bottom of the pyramid, and less from the groups at the top. Foods from the starches, fruits, vegetables, and milk groups are highest in carbohydrate. They affect your blood glucose levels the most.

How much should I eat each day?

Have about 1,200 to 1,600 calories a day if you are a

* small woman who exercises
* small or medium-sized woman who wants to lose weight
* medium-sized woman who does not exercise much

Have about 1,600 to 2,000 calories a day if you are a

* large woman who wants to lose weight
* small man at a healthy weight
* medium-sized man who does not exercise much
* medium-sized or large man who wants to lose weight

Have about 2,000 to 2,400 calories a day if you are a

* medium-sized or large man who exercises a lot or has a physically active job
* large man at a healthy weight
* medium-sized or large woman who exercises a lot or has a physically active job