Our One Day Meal Plan may not exactly fit your individual needs, so we’ve provided some ways you can adjust the amount of carbohydrates and calories.
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, swap in sources of protein or healthy fats for those higher carbohydrate foods.
To lower carbohydrate intake for the day (around 30% of calories from carbohydrates) while keeping calories about the same, make these simple swaps from the original meal plan:
You may follow a plan that allows more carbohydrate per meal than our meal plan suggests. To keep the calorie level about the same but increase the carbohydrate content in your plan, replace some of the foods that provide protein and fat with healthy sources of carbohydrate.
To increase your carbohydrate intake for the day (to about 55% of calories) while keeping calories about the same, make the following swaps from 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 the calories in our original meal plan.
To cut about 200 calories:
To add around 200 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.
by American Diabetes Association and American Heart Association
Brought to you by the American Heart Association and the American Diabetes Association, this book’s recipes are simple, flavorful, and perfect for people with diabetes, who also need to watch out for their cardiovascular health.
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.
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