The first thing diabetics have to do is to know how much of calories they should take everyday for planning their diabetic meal plans. The standard weight for a five feet tall in a man is 106 pounds, each extra inch adds 6 pounds. Therefore, The standard weight for 5″4 feet tall is 130 pounds in a man, and the standard weight for 5″7 feet tall is 150 pounds in a man. For women, The standard weight for 5 feet tall is 100 pounds; for every extra inch adds 5 pounds. Therefore, the ideal weight for a 5″6 feel tall woman is 130 pounds. Remember the weight calculation doesn’t work for everyone, an example would be those extra large overweight people. The weight calculation treated differently in different situation.
The minimum calories that each person needs is equal to 10 times of each person’s standard weight. A standard weight of 130 pounds woman, needs at least 1300 calories and it will change by how much does she exercise. If she doesn’t exercise at all, she will needs 1430 calories; if she does exercise frequently, she will needs 1560 calories; and if she does exercise all the time, she will needs 1820 calories. It ready depends on how active people are.
The meal plans for diabetics can help you control your blood sugar level and keep your blood sugar level within your target range. We also use the diabetes exchange lists to make sure you are getting a proper mix of calories, carbohydrates and other nutrient.
The food exchange system are grouped into 3 basic categories: Carbohydrates, Proteins, and fats.
Here are some given examples for each categories:
Carbohydrates: starch, milk, and sweets
Proteins:also the meat and meat substitute group, which divided into very lean, lean, medium-fat and high fat meat and substitute lists. Examples are chicken, fish, cheese.
Fats: which divided into monounsaturated, polyunsaturate, and saturated fats. Examples are margarine, cream cheese, nuts.
The exchange lists group food together because they are alike. You can exchange or trade foods within a group because they are similar in carbohydrate, protein, fat and calories. Once you now know how many calories you should take in from exchange list each day, you can begin to learn about the foods you can eat. Below is a typical 1500 calorie food exchange list and a sample menu of a 1500 calories meal planning for diabetics:
Food Exchange list for Diabetics (1500 calories)
Breakfast: 1 fruit exchange, 1 starchy exchange, 1 medium-fat meat , 1 fat, 1 low fat milk
Lunch: 3 lean meat exchange, 1 vegetable, 2 fats, 1 starchy, 2 fruits
Dinner: 4 lean meat exchange, 2 starches, 2 vegetables, 1 fruit, 2 fats, 1/2 low fat milk
Snack; 1 bread exchange, 1/2 low fat milk, 1 lean meat
Sample Menu of Meal Plans for Diabetics: (1500 calories)
Breakfast: 1/2 apple juice, 1 slice toast, 1 tea spoon margarine, 1 egg, 1 cup skim milk
Lunch: 3oz skinless chicken, 1/2 cooked snow bean, 4 halves pecans, 1 2″ square small brownie, 1 cup apple sauce
Dinner: 4 oz beef sirloin, 1 slice bread, 1/2 cup pea pods, 1 cup broccoli, 1 cup (cubes) honeydew, 2 teaspoon salad dressing, 4 oz low-fat yogurt
Snack: 1 oz mozzarella cheese, 1/2 cup skim milk, 1/2 English Muffin
This diabetic meal plan contains about 150 grams of carbohydrates, 125 grams of proteins, and 45 grams of fat.
|Date:||Friday, April 13th, 2012|