Diabetes Meal Plan
Diabetes meal plan is about your food intake or calories intake. Diabetes is a problem which occurs during the high level of glucose in the blood and low level of insulin to carry it. Diabetes can be cured by doing regular exercises, yoga, and lifestyle changes although slight changes in your diet such as to follow a diabetes meal plan is crucial. A healthy diet means healthy you. It is important to understand how daily diet routine affects you.
Diabetes Meal Plan towards Calories Intake
Understand Calorie Intake Per Day
Diabetes patient should measure their calories intake for managing diabetes. According to (NIH), a patient with diabetes should take the following calorie in their regular diet:
Calories Intake for Physically Active Women
About 1200 to 1600 calories a day for small size women and 2000 to 2400 calories per day for medium or large size women who are physically active.
Calories Intake for Physically Inactive Women
About 1200 to 1600 calories a day for small or medium-sized women and 1600 to 2000 calories per day for large size women who are not physically active.
Calories Intake for Physically Active Men
About 2000 to 2400 calories a day for large or medium size men who are physically active.
Calories Intake for Physically Inactive Men
About 1600 to 2000 calories a day for small or medium size men who aren’t physically active.
Diabetes Meal Plan to Control Diabetes
Food is an important source of our energy but our diet routine can aggravate our disease if we don’t understand our daily diet routine. So if we make a diabetes meal plan that will help us to find out what to eat or not to eat. There are three energy providing macro-nutrients for our bodies such as carbohydrates, fats, and protein. Let’s understand how our daily diet routine can affect diabetes.
Food that we eat, contains carbohydrates. Carbohydrates are the best source of energy in our body as they are converted into glucose after we take our food. The body stores extra glucose or sugar in our liver for next time requirement of our cells, tissues, and organ.
Although carbohydrates are important for our body, can not be added into the diabetes meal plan. Diabetic patients are especially advised not to eat carbohydrates in regular diet instead of fibers. Some carbohydrates are high in fibers and others are high in sugars or glucose. In diabetes, carbohydrate sources like fruits, vegetables, green vegetables are preferred over fats, and glucose contains carbohydrates.
As carbohydrates, the food contains fats also. Fat is a crucial nutrient for body functions. Fats are of different types, some are good and some are bad for our life.
Fat is high in calories and increases our body weight which is not suitable for diabetic patients. Diabetic patients can take fats in their diet but it depends upon that how much calories you are taking and also, types of fats you are consuming.
Mono and polyunsaturated fats are good. They use in moderation and liquid at room temperatures such as olive oil, sunflower oil, peanut oil, nuts, avocados and omega-3 fats.
Saturated fats, unsaturated fats, hydrogenated fats and trans fats are bad and should be taken in limited quantity. Bad fat examples are animals fats, coconut oils, meat, cream, butter, lard, chicken, processed foods etc.
Controlling weight in Diabetes is an important consideration while fats are rich in calories so prefer to take low fats food in diabetes.
Proteins are essential nutrients for our body, provide energy to our body and also building blocks of body tissue and cells. There are many vegetarian and non-vegetarian sources from where we can get essential proteins for cell’s growth and maintenance.
Can Protein diet be added in Diabetes Meal Plan?
There are lots of controversies regarding the protein intake during diabetes but it is observed in some studies that high protein diet can help type II diabetes patients to control blood sugar but not sure yet. High protein diet can increase the risk of heart diseases and cancers but can be helpful to reduce weight as less carbohydrate intake. Protein intake depends upon how much you are consuming per day.
Recommended Protein Intake/ Age
A recommended standards are set by UK Food Agency:
- 1 to 3 years: 15g
- 4 to 6 years: 20g
- 7 to 10 years: 28g
- 11 to 14 years: 42g
- 15 to 18 years: 55g
- 19 to 50 years: 55g
- Over 50 years: 53g