Adjusting the Meal Plan (October 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 to closer to 30% of the calories, make the following adjustments to our original meal plan:

  • At breakfast, have just ¾ cup of Brown Rice Congee with Stir-Fried Herbs and add 2 scrambled egg whites.
  • At lunch, omit the orange, but have a little more Sweet Potato and Ginger Soup (about 1 ¼ cups).
  • For your afternoon snack, omit the peach and top your rice crackers with ¼ cup of avocado slices.
  • At dinner, increase your portion of Beef Teriyaki to 2/3 cup and omit the brown rice.
  • For your evening snack, omit the mango and have 2 tablespoons of walnuts instead.

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:

  • Have 2 scrambled egg whites at breakfast instead of a full scrambled egg. (This saves about 40 calories.)
  • At lunch, omit the peanuts in your Asian salad. (This saves about 105 calories.)
  • At dinner, cut your rice serving in half to ¼ cup. (This saves about 55 calories.)

To add about 200 calories:

  • Increase your portion of Brown Rice Congee with Stir-Fried Herbs to 1 1/3 cups. (This adds about 50 calories.)
  • At lunch, add another tablespoon of peanuts to your salad. (This adds about 50 calories.)
  • Add 1/4 cup sliced avocado to your afternoon snack and spread the avocado over your rice crackers. (This adds about 60 calories.)
  • Increase your portion of edamame at your evening snack to 3/4 cup.(This adds about 40 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.

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

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View this month's meal plan which features Asian flavors - a healthy, different way of cooking to help you mix it up when planning meals.

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About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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