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Adjusting the Meal Plan (April 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.

To lower carbohydrate intake for the day (to about 33% of calories) while keeping calories about the same, make the following adjustments to the original meal plan:

  • At breakfast, skip the whole wheat English muffin with trans-free margarine and replace it with ¼ cup of dry-roasted, unsalted almonds.
  • At lunch, decrease the amount of beans on your salad to just 1/3 cup and add 3 ounces of light canned tuna.
  • For your afternoon snack, skip the baked tortilla chips and add a piece of light string cheese.
  • At dinner, skip the milk and have water or another zero-calorie beverage. Add some trans-free margarine to your asparagus for extra flavor.
  • For your night time snack, skip the mango and sprinkle an extra tablespoon of chopped walnuts into your light yogurt.

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 the original meal plan.

To cut about 200 calories:

  • Have just ½ cup of beans on your salad at lunch instead of ¾ cup. (This saves about 50 calories.)
  • Skip the baked tortilla chips at your afternoon snack. If you want something more to dip in your guacamole, try cucumber slices. (This saves about 70 calories.)
  • Skip the milk at dinner. (This saves about 80 calories.)

To add around 200 calories:

  • Add 1 turkey sausage link to your breakfast meal. (This adds about 85 calories.)
  • At lunch, add 1 ½ tablespoons of sliced almonds to your salad. (This adds about 45 calories.)
  • For your afternoon snack, have 1 ounce of baked tortilla chips instead of just ½ ounce. (This adds about 70 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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