Adjusting the Meal Plan (June 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.

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 carbohydrate foods with sources of lean protein or healthy fats.
To lower carbohydrate intake for the day (to about 35% of calories) while keeping calories about the same, make the following adjustments to our original meal plan:

  • At breakfast, have just one piece of toast, but still enjoy the second half of your banana with the peanut butter. Then, add ½ cup of 2% low-fat cottage cheese.
  • At lunch, decrease the amount of beans in your salad to ¼ cup and add an ounce of feta cheese.
  • At your afternoon snack, have just two Cowboy Bean Fritters and add a second deviled egg.
  • At dinner, have just half of a serving of Plantation Sweet Potato Salad.
  • For your snack at night, skip the frozen yogurt and have ½ ounce of dry-roasted almonds (about 11 almonds).

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 original meal plan.

To cut about 200 calories:

  • At breakfast, use just ½ tablespoon of peanut butter on each slice of toast. (This saves about 90 calories.)
  • For your afternoon snack, skip the deviled egg. (This saves about 60 calories.)
  • For your nighttime snack, skip the frozen yogurt. (This saves about 50 calories.)

To add around 200 calories:

  • Add 3 tablespoons crumbled reduced-fat feta cheese to your salad at lunch. (This adds about 55 calories.)
  • Add a second deviled egg to your afternoon snack. (This adds about 60 calories.)
  • Have a second serving of Southern Broccoli Salad at dinner. (This adds about 85 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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