Sample
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If you've been prescribed a 1200 ADA diet, use this free sample diabetic 1200 calorie diet menu to see an example of what your diet should consist of.
But first...
...a little diabetes diet review.
Having diabetes does NOT NOT NOT mean you have to avoid sugar and carbohydrates at all cost or load up on protein and/or fat.
There's not even a need to prepare "special diabetic" meals that are different from everyone else's.
What you SHOULD SHOULD SHOULD do, is watch your serving sizes and eat about the same amount of carbohydrates and calories every day.
This helps control your blood sugar (and your weight). The more you vary the amount of carbohydrates you eat, the harder it is to control your blood sugar.
That's why I've created this sample diabetic menu for you to follow!
The following diabetic 1200 calorie diet menu, if consumed in the portions suggested, provides approximately:
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Diabetic 1200 Calorie Diet (Dairy Free)
Breakfast
2 egg whites scrambled with 1/2 cup veggies (ex: spinach, onions, bell peppers). Prepare in a pan sprayed with nonstick cooking spray.
Serve atop 1 slice whole wheat toast (or wrap in a small, 60-80 calorie whole wheat or high fiber tortilla).
Eat with 1/2 grapefruit
(See these microwave egg recipes to get an idea of how to prepare this quickly!)
Lunch
1/2 turkey sandwich:
1 slice whole wheat bread (or 2 slices "lite" or "diet" bread)
2 ounces turkey breast lunch meat (low sodium)
mustard, lettuce, tomato slices as desired
Eat with a garden salad:
2 cups salad greens + 1 cup additional veggies (ex: broccoli, peppers, onions, carrots, cherry tomatoes) + segments of 1 small orange. Top with 2 Tbsp. fat free dressing (use 50 calories worth, max.) OR 1/2 Tbsp. extra virgin olive oil and unlimited balsamic vinegar.
Snack
1/2 cup nuts or seeds (ex: walnuts, almonds, pecans, pumpkin seeds, etc.) + 1 small apple
Dinner
3 ounces grilled chicken or fish
6 ounce baked sweet potato + 1 teaspoon butter
1 cup steamed green beans or broccoli
Snack
1 cup berries topped with balsamic vinegar OR fruit slushie: Blend 1 cup water + 1 cup frozen strawberries. Serve in a fun margarita glass!
You can also add some zero calorie foods if desired.
Diabetic Diet 1200 Calorie Menu: Allowable Beverages
Coffee or tea (decaf preferably), unsweetened beverages and artificially sweetened beverages like Crystal Light, etc. are OK to drink, but water should be your first choice :)
How much water/fluid do you need?
Divide your weight (in pounds) by 2 and that's the number of ounces of water to shoot for everyday.
Example: If you weigh 150 pounds...
150 / 2 = 75
You should therefore drink 75 ounces of fluid (or ~ 9 cups)/day.
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Dietitian's Tip
It's a good idea to LOG what and how much you eat...especially if you're trying to lose weight. Use my FREE printable food diary forms. Successful "losers" do!
1200 Calorie Diabetic Menu: Allowable Sweeteners
- Aspartame
- Acesulfame-K
- Saccharin
- Sucralose
- Stevia
See ALL sample 1200 calorie menu plans.
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