Quantcast

Adjusting the Meal Plan (September 2012)

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for how to adjust carbohydrates and calories below.

For Less Carbohydrate…

Your healthcare provider may ask you to limit carbohydrates more than our meal plan suggests. This means you should cut back on the carbohydrate foods that you eat throughout the day. To keep your calorie intake about the same, substitute sources of lean protein or healthy fats in their place. Here’s an example:

To lower carbohydrate intake and keep calories about the same for the day (less than 40% of calories from carbohydrate), make these adjustments to our original meal plan:

  • Skip the yogurt at breakfast.
  • Skip the Herb Potato Salad at lunch and put a piece of American or cheddar cheese on your burger (choose reduced-fat cheese if you can).
  • Change up your afternoon snack while you’re watching the game or if you’re at a tailgate. Pick up a deviled egg and have a half ounce of chips (a handful or so…) with ¼ cup of guacamole.
  • At dinner, leave the corn out of the quinoa salad.

To Adjust Calories…

Depending on whether you are trying to lose, gain, or maintain your weight, you may have different calorie needs as well. Here are some ideas for adjusting the calories in our One Day Meal Plan.

To cut about 200 calories:

  • Skip the yogurt at breakfast and have your fruit without a yogurt coating. (This saves about 30 calories)
  • At lunch time, skip the bun on your burger. (This saves about 170 calories.)

To add about 200 calories:

  • Add a piece of cheese to your burger at lunch. (This adds about 100 calories.)
  • Add a small handful of nuts (about 2 tablespoons) of mixed nuts to your afternoon snack.  (This adds about 100 calories.)

*Note: Our meal plans are developed based on the American Diabetes Association’s general nutrition guidelines. However, nutritional needs can vary from person to person. Your healthcare team can help you set up a meal plan that works for you and will help you meet your health goals.