Examples of 1200 Calorie Meal Plans

Diabetic Diet Exchange

Diabetics and their families are probably the most familiar with the diabetic diet exchange method of meal planning. The diabetic diet exchange method assigns foods to certain groups based on their effects on blood glucose levels. Using an allotted number of exchanges, diabetics build recipes and meals that meet their own individual diabetic needs.

The diabetic diet exchange method was developed as a joint effort between the American Diabetes Association and the American Dietetic Association. The method has been used for several decades and has recently been reformatted to include a wider variety of commonly consumed foods including fast foods, which reflects the changes in foods that are marketed specifically to diabetics and the need for variety in today's busy lifestyles. Additionally, many individuals, not just diabetics, are making more thoughtful food choices. Decades of poor food choices have infected the nation with several food-related disorders. Because of this, several health organizations have launched campaigns to educate consumers. Consumers have responded by demanding that food manufacturers provide healthy foods. Several major food manufactures have met the challenge resulting in the need for an updated diabetic diet exchange listing that includes more low fat and reduced sugar foods as well as fast foods. The new diabetic diet exchange includes more listings for lean meats, carbohydrate controlled foods, and foods for vegetarian diets.

The diabetic diet exchange method works by assigning foods to six different categories – starch/bread, cereals, and grains group; meat and proteins group, vegetable group, fruit group, milk group, and the fat group. Each food is assigned a quantity that makes it equal to one exchange. Review the following examples from each group…

Using one exchange from each of the six diabetic diet exchange groups, you have just made built a breakfast that consists of an egg white omelet with mushrooms, a bagel slathered in applesauce, and a glass of milk – probably more filling than the egg mcmuffin you usually eat.

The diabetic diet exchange lists will enable you to build filling and nutritious meals and snacks. They are called exchanges because you may exchange foods within each group. You may not, however, trade a fruit exchange for a meat exchange regardless of the calorie count. Fruits and meats affect blood glucose levels differently and that is why they are housed in different groups. The diabetic diet exchange method takes great care in keeping your blood glucose level as consistent as possible.

The diabetic diet exchange lists closely mimic the United Stated Department of Agriculture's (USDA) food pyramid with just a few exceptions. Diabetic diet exchanges move a few foods into different categories based on their effect on blood glucose. For instance, potatoes are part of the bread group on the diabetic food pyramid because they affect blood glucose in the same manner as breads since they are a starchy vegetable. The diabetic diet exchange method has been melded into plans that encompass calorie needs of 1200, 1500, 1800, 2000, and 2200 calories per day. For example, a 1200-calorie per day diet includes five bread exchanges, four meat exchanges, two vegetable exchanges, three fruit exchanges, two milk exchanges, and three fat exchanges. A 2200-calorie per day diet includes thirteen bread exchanges, eight meat exchanges, four vegetable exchanges, three fruit exchanges, two milk exchanges, and five fat exchanges. The exchanges are combined into recipes to create meals like the breakfast above.

Rebecca J. Stigall is a full-time freelance writer, author, and editor with a background in psychology, education, and sales. She has written extensively in the areas of self-help, relationships, psychology, health, business, finance, real estate, fitness, academics, and much more! Rebecca is a highly sought after ghostwriter with clients worldwide, and offers her services through her website at . intelligent writing solutions for your business, visit my website.2008-2010 ForeWORD Communications All Rights ReservedForeword Communications Intelligent Writing for Individuals and Businesses Articles – eBooks – eCourses – White Papers – Web Page Content – Etc.View my blog at: Http://forewordcommunications.wordpress….

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