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Adjusting the Meal Plan (February 2013)

Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ideas for adjusting the amount of 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 for the day (to about 30% of calories) while keeping calories about the same, make the following adjustments to our original meal plan:

• At breakfast, skip the 2/3 cup grapefruit and add ½ cup of 1% low fat cottage cheese.
• At lunch, omit the 2 pieces of whole wheat bread. Instead of having a grilled cheese, have a 4-ounce piece of grilled or roasted chicken breast topped with 1 slice of melted pepper jack cheese and the sautéed onions and peppers. 
• At dinner, omit the brown rice. Instead of a 3-ounce fish fillet, serve up a slightly larger 4 ounce fillet.

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:

• Cut out the walnuts at breakfast. (This saves about 185 calories.)
• Have just ¾ cup of roasted butternut squash at dinner instead of 1 whole cup. (This saves an additional 20 calories.)

To add around 200 calories:

• Add a mid-morning snack of ¾ cup 2% fat cottage cheese mixed with ½ cup peach halves (canned in juice).

*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 individual health goals.

Featured Cookbook

Diabetes & Hearty-Healthy Meals for 2

by American Diabetes Association & American Heart Association

Brought to you by two of the largest health associations in America – the recipes in this cookbook are simple, flavorful, and perfect for people with diabetes who also need to watch out for their cardiovascular health.