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. 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.
Did you notice our bonus recipe this month? We say to save desserts for special occasions – and the holidays are just that! Apple Crisp may not be part of your every-day meal plan, but you can work this seasonal treat in more easily than you think.
Even if you just save sweets for special occasions, you don’t want to go overboard when you include them in your meal plan. Most sweets and desserts have a lot of carbohydrates and calories in just a small serving. Our Apple Crisp recipe is a healthier version of this seasonal favorite.
To add a dessert to your meal plan, cut back on other carb-containing foods in that meal. A ½ cup serving of Apple Crisp has about 27 grams of carbohydrate. To fit in a serving, find a food that has about the same amount of carbohydrate:
Your healthcare provider may ask you to limit carbohydrates more than our meal plan suggests. This means you should cut back on some of the carbohydrate foods that you eat throughout the day. To keep your calorie intake about the same, substitute foods with lean protein or healthy fats in their place. Here’s an example:
To lower carbohydrate intake (make it closer to 38% of calories) and keep total calories for the day about the same, make the following adjustments to our original meal plan:
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 our One Day Meal Plan. It may be easier than you think!
To cut around 200 calories:
To add around 200 calories:
Calculate the number of calories you should eat each day to maintain your present body weight:
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.
See how you can enjoy traditional holiday foods without breaking healthy habits.See Meal Plan
Learn about the nutrition guidelines we follow to create our one-day meal plans.Read More