1400 calorie diabetic diet for controlling diabetes and weight gain

A diabetic diet means eating balanced food within specific calorie limits. If you can limit calorie intake then only you can manage your diabetes. We get calories from carbohydrates, fats and proteins. These food contents directly affect our blood glucose level. Limiting calories means limiting carbohydrates, fats and proteins.

1400 calorie diabetic diet means throughout a day you can eat a maximum of 1400 calories, nothing more and nothing less than that. In this diet your meal is planned and foods are selected by keeping in mind that total number of calories should be 1400 only.

Sample 1400 calorie diabetic diet is:

325 calorie breakfast: This contains ½ English muffin or one slice of whole wheat toast, one cup fat-free milk, two teaspoons peanut butter and ½ cup orange juice. Also you can drink eight ounces of water.

150 calorie snack: for snacks you can select ½ medium apple and one tablespoon peanut butter or two pieces of rice cakes and 16 ounces of water.

325 calorie lunch: This includes grilled chicken and 1 cup stir-fry vegetables and ½ cup rice or one grilled cheese sandwich with whole wheat bread. Also have one cup of low-fat yogurt and 16 ounces of water.

Between lunch and dinner time you can eat one more snack of 150 calories which may contain 15 almonds or cashews.

300 calorie dinner: This contains 2/3 cup whole wheat pasta or beans rice, 3 ounces of skinless chicken or fish or tofu and fresh mixed vegetables salad or one cup non-starchy vegetables.

To complete your 1400 calories target again have some snacks of 150 calories, in which you can include 2/3 cup plain fat-free yogurt and two tablespoon grape nuts. Always select non-starchy vegetables for your meal plan. Non-starchy vegetables are beans, cabbage, cauliflower, eggplant, broccoli, green onions, artichoke, spinach, tomato, mushrooms, carrot, celery etc.

If you are following 1400 calorie diet then there is no need to have the same food every day. Above diet plan is only a sample, you can vary the types of food but you have to keep in mind that calorie amount should remain constant. How can you exchange the food items? The answer is very simple, with the help of exchange system you can easily replace one food with another having same amount of calories.

In exchange system all foods are divided into six major groups, each group is called food exchange. These six groups are vegetables, fruits, milk and milk products, cereals, meat and meat substitutes, and fats and oils. All food exchanges contains list of foods with same calories. While exchanging the foods you should remember one basic rule that is always exchange foods within particular group, exchanging foods from one group to another is not allowed.

While selecting food for any meal plan you have to know the carbohydrate count in that food. There are some books and websites where you can get information about this. The labels on food packages show the carbohydrates count in that particular food. So, it is very easy to select the food for your calorie diet.

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