Free
Diabetic Diets Free
diabetic diets provide healthy eating plans that will keep the
level of glucose (sugar) in your blood in a good range. Free
diabetic diets will serve as a guide for nourishing your body with
wholesome and healthy foods, a guide for planning meals, and most
importantly, will keep you living well with diabetes.
What diabetic diet plan is right for you?Answer
the questions in Steps 1-4 below. When you finish all the steps,
you will know which diabetic diet plan you should try. This is a
good starting point for you... if you find you need more assistance, contact us
at diabetic-diet-coach.com for help.
 Step 1:
Find a Calorie Level for your Body
How many calories does your body
need?
Your
body needs a certain number of calories every day to keep the body
living and to power your muscles for all your activities. A quick way
to
find your calorie level is to take the weight that you think is
healthy* for you and multiply by 10.
 X
10
=
Your Healthy Weight
| Example:
a gentleman selected 200 pounds as a healthy weight and his height is
72 inches (6 foot). How many calories would his body need? Answer: 200
x 10 = 2000 calories every day would be a quick estimate of the
calories (fuel) his body needs. |
*Did you select a realistic
number for your healthy weight? If you answer yes to any
of the statements below then pick another number for a realistic and
healthy weight. The weight you selected.....- You
haven't seen this number on the scale for at least 20 years.
- You
used your high school graduation rate and you're now in your 40s.
- Looked
at a recommendation on a height/weight chart and you know this weight
is not right for you.
| Select
a realistic weight that you know is achievable without starving your
body. You know your body
best! |
|
Calorie Level
for
1 day
|
Step
2: Add Calories for Your Activity Level
If
your days are filled with activities and you are moving around most of
the day, you will need to add calories. Decide which category below
best
describes your activity level. Add the calories to the block on the
right under activity
calories. This will be added to the calorie level in
Step 1.
Sedentary - (normal
daily activity with no exercise)
Do not add more calories to the
number in Step 1.
Consider becoming more active
for your health and for good blood sugars. | Somewhat Active -
(exercising three times a week for at least 30 minutes)
Add 250 calories to the calorie
level in Step 1. | Very Active -
(exercising most days for more than 30 minutes)
Add 500 calories to the calorie
level in Step 1. |
|
Activity
Calories
|
Step
3: Consider Your Blood Sugar Readings
 Do
you test your blood sugar at home? If not, you are missing an
important part of taking care of your diabetes. If you need to learn more
on this topic go to diabetic
diet advice.
Are your blood sugars high in the
morning and all day too (above 130 mg/dl on your monitor)?
Add
the calorie level from the Steps 1 & 2 and decrease this number
by
500. Eating 500 calories less than what your body needs will lower your
blood sugars faster than eating a higher calorie level. If you are a
woman, do not eat less than 1000 calories a day and if you're a man, do
not eat less than 1200 calories a day. Stay on this lower calorie level
just until your blood sugars come down.
If you stay on this lower calorie level for too long, you will not lose
the best weight (your body fat) but instead will lose lean
muscle
and bone tissue.
 Health
Tip -
When blood sugars are better, add the 500 calories back into your
calorie level, stay active, slowly lose weight (if needed) and eat a
healthy diet. Make sure you monitor your blood sugars at home so you
will know the glucose (sugar) level in your blood is staying in a good
range.
|
Less Calories for High Blood
Sugars
Subtract
500 calories if blood sugars are high | Step
4: Do the Math for Your Calorie Level
Calorie Level
Step
1 | +Activity
Calories
Step
2 |
-
500 =
Step 3
(if needed) |
|
Your
Calorie Level for 1 Day
|
Select
The Diabetic Meal Plan for You
Now
that you have an idea of the number of calories your body needs, select
one of the calorie levels that is closest to your number in Step 4.
This diabetic meal plan is a better fit for you,
at least to start with. If you find this diabetic meal plan
isn't
working well for your lifestyle, go to diabetic
diet advice and consider customizing the
diabetic diet for your specific needs.
|
 Join us in our support for diabetes research.
Sponsor one of our riders in the Tour de
Cure bicycle ride fundraiser for diabetes on June 22,
2008. To sponsor a rider go to our personal webpage named diabetic-diet-coach. |
|
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