1400 Calorie Low-Fat Diabetic Diet Menu Sample
If you love to eat, a diagnosis of type 2 diabetes may seem like the end of good food as you know it. It’s true that you’ll have to rethink what foods you ingest in order to keep your blood sugar, or glucose, at safe and healthy levels.If you’re overweight, which is a risk factor for type 2 diabetes, you may also need to reduce the number of calories you eat to aid in weight loss. The good news is losing excess pounds, along with making other lifestyle changes, such as getting more exercise, may help control your glucose so you don’t need to take medication. In addition, you can still eat a variety of nutritious and delicious foods without feeling deprived.
Nutrients for Diabetics to Think About When Meal Planning
When meal planning, it’s always a great idea to plan your meals around non-starchy vegetables. This method will help to improve your nutrition and reduce your intake of excess calories, carbohydrates, and fat. A wonderful method to use is called the plate method. The plate method consists of making one-half of your plate non-starchy vegetables, such as salad, broccoli, peppers, etc.One-fourth of your plate (or about 1 cup’s worth) should be dedicated to nutrient-dense carbohydrates, such as brown rice, quinoa, faro, beans, sweet potato, etc. And lastly, the last fourth of your plate may contain a lean protein, such as chicken, fish, lean beef, or tofu. Understanding the best quality sources of carbohydrates, protein, and fat will help you to keep full and improve your blood sugar control.
Sample 3-Day Diabetic Meal Plan
What will your daily diet look like as you begin to eat with your condition in mind? Here’s a sample three-day meal plan to give you an idea of how easy it really is to eat healthfully without depriving yourself when you have type 2 diabetes.It includes sample meals for breakfast, lunch, dinner, and snacks. The entire day’s worth of food adds up to around 1,400 calories, with about 50 percent of calories from carbohydrates (this can be reduced if your blood sugars are too high). It’s a great jumping off point for planning future meals. Just keep in mind that you’ll need to rejigger it if your doctor recommends you eat a different number of calories—1,200,say, or 2,200 each day.
Pumpkin oatmeal bowl ingredients:
- 1 cup cooked oatmeal (read package instructions for cooking directions)
- 1/2 cup unsweetened almond milk
- 1/4 cup 100% pure pumpkin puree
- 1/4 cup blueberries (frozen or fresh)
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 1 teaspoon vanilla extract
- 1/8 cup chopped walnuts or slivered almonds
- Cook oatmeal according to package instructions using water.
- Once oatmeal is fluffy add almond milk, pumpkin puree, cinnamon, vanilla, nutmeg, and berries and stir in ground flaxseed.
- Top with slivered almonds or chopped walnuts.
Carbohydrate: ~ 45 grams
7 Triscuits – top with 1-2 tablespoons bean dip spread and chopped parsley.
Total carbohydrate: ~25 grams
Lean meat/beef (3 oz) (grilled)
~1 cup roasted butternut squash or another starch
1 cup roasted Brussels sprouts
Total carbohydrates: ~40 grams carbohydrate
1 cup melon with 1 slice low-fat cheddar cheese
Total carbohydrate: ~ 15 grams
A Word from Verywell
Eating a diet that is rich in vegetables, lean protein, and healthy fats can improve overall health. If you have diabetes, the type and quantity of carbohydrate you eat in one sitting is important. In addition, you may need to lower your calorie intake—consuming fewer calories can help you lose weight and reduce your blood sugars.This three-day 1400-calorie meal plan is a great place to start. But, before starting any meal plan, consult with your physician to make sure it’s right for you—depending on a variety of factors you may need to consume more of fewer calories.