2000 Calorie Diabetic Diet
The American Diabetic Association in the past have promoted their 2000 calorie good diabetic diets. A diet specific to calorie levels determined by a physician and recommended for the percentages of macronutrients. A macronutrient is a term used to describe the components of food that we eat such as carbohydrates, protein and fat.
Although, it is not widely promoted as a “special diet”, there have been studies to show that a 2000 calories does work. A study done by the Physicians Committee for Responsible Medicine recommended that people going on a 2000 calorie diet eat:
- 15 to 20% protein
- Less than 7% saturated fat
- 60-70% carbohydrates and monosaturated fats
- Allow only 200mg/day for cholesterol
For servings, this includes:
- Three portions of fruits
- Four portions of vegetables
- Two portions each of milk, yogurt and meat
- Four portions of fats
- Eight portions of starches
So, an example of a 2,000 Calorie Diet Plan is:
Breakfast:
3/4 cup of unsweetened cereal
8 oz. 1% or skim milk
1 slice of whole-grain toast
1 tablespoon peanut butter
1/2 grapefruit
tea or coffee
Snack 1:
6 oz. of low-fat yogurt
3 graham crackers
Lunch:
1 cup romaine lettuce
1/2 cup of shredded carrots
1/4 cup of sliced tomatoes
1/4 cup slice cucumbers
2 ounces of grilled chicken
2 tablespoons of low-fat dressing
1 6-inch whole-wheat pita
8 ounces of skim milk
1 small apple
Snack 2:
1/2 granola bar
1 cup of a cubed cantaloupe
Dinner:
4 oz. baked salmon (made with 1 teaspoon of olive oil)
1 cup brown rice
1/2 cup steamed broccoli
1/2 cup zucchini (sautŽed with 1 teaspoon of olive oil)
1 1/4 cup strawberries
2 tablespoons of light or fat-free whipped topping
Mineral water
It is recommended for diabetics to eat a lot of fresh fruits and vegetables. This includes leafy and non-starchy vegetables such as spinach, broccoli and carrots. The goal is for people to eat five portions of fruits and vegetables daily. For whole grains, which include cereals breads and pasta, eating six portion of whole grains every day is recommended. Think of a tennis ball the size of one serving for rice or pasta. So, carbohydrates are very important. Mainly the amount of carbs than the actual source or type of carbohydrates.
Also, carbohydrate counting is important because it allows people to balance food with what insulin they take in. The more carbs that people eat, the higher the blood sugar will be and the more insulin one will need.
As for dairy products, eating non-fat cheese and non-fat yogurt especially low-fat or skim milk are recommended. As for meat, meat is important but two portions of either meat, fish or chicken is important. And with all these foods, moderation is important and self-control in order to accomplish a 2000 calorie diabetic diet.
Those who have participated in the diet have improved their glycemic control, reduced risks such as cardiovascular diseases and prevented or delayed the need for insulin injections.
Those who lost the most weight in the study were those on a vegan diet and had lower levels of LDL but for those who are not vegans, it is important to have a consistent carbohydrate diabetic meal plan.
Because eating carbohydrates affects your blood levels, it is very important you consult with you physician before attempting this 2000 calorie diabetic diet plan, so your blood sugar and insulin levels can be monitored.
Related posts:
- Diabetic Diet Food Pyramid
- 1000 Calorie Low Glycemic Index Diet
- 1400 Calorie Diets – Learn All About Them
- 1200 Diabetic Diet Plan
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