Type 1:
You should eat around 16 calories/pound a day. For simplicity's sake if you weight 100 lbs, you should eat around 1600 calories a day. If you are bigger or have more muscle you would need more calories to keep your body functioning. The bigger the person, the more calories it takes to operate that body. It is important to eat the right calories.
With gas prices, many are trading their gas guzzlers for smaller, more efficient cars. Counting calories and eating right will help you trade in your calorie guzzler for a more efficient self! =)
Type 2 (Most common) :
Your diet is similar but sets mostly within a 1,500-2,00 calorie intake per day.
The science:
Carbohydrates, protein and fats are the 3 basic nutritional food groups. If you are given any of one these nutritional group's numbers you can figure out how many calories.
For every 1g of carbs or protein there are 4 calories; 10g carbsx4= 40 calories.
For evey 1 g of fat, however, there are 9 calories; 10g of fat= 90 calories.
(For your reference, there are 3,500 calories in one pound.)
(For your reference, there are 3,500 calories in one pound.)
- Carbohydrates
- Food that can be broken down into sugar
- Cause your blood glucose level to rise
- Milk, starches (like pasta, bread, rice, white potatoes, cookies) and fruit are the top 3 carb rich foods.
- For every 1g of carbs there are 4 calories.
- Half your calories should be carbohydrate calories.
- If you are on a 2000 calorie diet, 1000 calories should come from things like yogurt, 100% whole wheat bread, apples, or milk.
- 1 slice of sheet cake with icing gives you 300 calories! That is 1/3 of your daily allowance!
- Ask yourself: are these useful calories? Definitely not.
- 1 slice of angel food cake only has 30 carbs = 120 calories.
- Always pair your carbs with other healthy foods.
- One 12oz can of (most) regular soda uses 45 carbs you have used 180 calories for no nutritional value. Most people switch to a sugar free/diet soda but I'll cover the dangers of artificial sweeteners in another post.
Whatever you do, do not skip meals. I remember my grandfather always having a Werther's Original with him and some peanuts in case he went too long without eating.
Some superfoods for diabetics:
- Beans (navy, black, pinto, white...) though they are a starchy vegetable they also serve as a great source for protein!
- Sweet potatoes are one of my favorites even though I am not a diabetic. This is one of the starchy vegetables that come loaded with vitamin A and fiber.
- Dark leafy greens
- Tomatoes
- Berries (covered in sugar is counterproductive!)
- Citrusy fruit like lemons, grapefruits, and oranges. I've never met anyone in my life that eats lemons.
- Nuts
- Whole grain. Read the label on that one. It may be advertised as whole grain but check the ingredients list!
Here is a general food list wherein each item contains 15 grams of carbohydrates.Please don't eat the items I put a line through. Diabetes.org shouldn't have included those on there!
- 1 small piece of fresh fruit (4 oz)
- 1/2 cup of canned or frozen fruit
- 1 slice of white bread (1 oz) or 1 (6 inch) tortilla
- 1/2 cup of oatmeal
- 1/3 cup of pasta or rice
- 4-6 crackers
- 1/2 English muffin or hamburger bun
- 1/2 cup of black beans or starchy vegetable
- 1/4 of a large baked potato (3 oz)
- 2/3 cup of plain fat-free yogurt or sweetened with sugar substitutes
2 small cookies2 inch square brownie or cake without frosting- 1/2 cup ice cream or sherbet
- 1 Tbsp syrup, jam, jelly, sugar or honey
- 2 Tbsp light syrup
- 1 cup of soup
6 chicken nuggets1/4 serving of a medium french fry
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