Adjusting the Meal Plan (October 2011)
Our meal plans are developed based on the American Diabetes Association's general nutrition guidelines. These guidelines are a great starting point, however, your should still talk to your healthcare team about setting up a meal plan that fits your individual needs Our One Day Meal Plan may not exactly fit those needs, so we've provided some tips to adjust carbohydrates and calories below.
Lowering the Amount of Carbohydrates
Your healthcare provider may ask you to limit carbohydrates more than our meal plan suggests. This means you may need to take out some carbohydrate foods. You can also substitute lean protein or healthy fats for some of the carbohydrate foods in the meal plan.
To lower carbohydrate intake and keep total calories for the day about the same (make carbohydrate closer to 40% of calories), make the following adjustments to our original meal plan:
- Use 1 tablespoon of fat-free half and half in your coffee instead of 2% milk.
- At breakfast, omit the almond butter and have only ½ of an English muffin. Make an open-faced sandwich with your English muffin by topping it with 2 scrambled egg whites and a piece of low-fat cheddar cheese (season with salt and pepper).
- Add ¼ cup of dry roasted almonds (unsalted) to your breakfast meal.
- At lunch, replace your apple and whole wheat crackers with a side salad made with 1 cup of greens, ½ cup of diced avocado, ½ cup of tomatoes, and 1 tablespoon of fat-free Italian dressing.
- For your afternoon snack, have ½ cup of green or red grapes instead of ¾ cup.
Cutting and Adding 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 our One Day Meal Plan. It may be easier than you think!
To cut 200 calories:
- Instead of spreading almond butter on your English muffin at breakfast, use 2 tablespoons of low-sugar jelly. (This saves about 130 calories)
- Season your steamed broccoli and cauliflower side dish at dinner with just pepper and lemon juice instead of trans free margarine. (This saves about 70 calories)
To add 200 calories:
- Add a mid-morning snack of 6 ounces of fat-free light yogurt and 2 tablespoons of chopped walnuts.