If you are diabetic and looking for a healthy calorie diet, here is a 2200 calorie diet plan that will not only curb your blood sugar levels, but also help you lose weight.
Diabetes is a common disorder that occurs when the body is unable to produce insulin, which then leads to abnormal blood sugar levels in the body. Insulin is a hormone that converts sugar, starch, and other food into energy that is required by our body to perform daily activities. Diabetes can affect people of all age groups and is more common in overweight individuals. Therefore, by losing or maintaining a healthy weight, one can prevent the risks of having diabetes. This can be achieved by limiting our daily calorie intake and having a healthy diet rich in nutrients and minerals.
With various low calorie diet plans coming up these days that provide inadequate carbohydrates and allow excessive fat intake, one can surely get confused, and following them may cause adverse effects on the body. Therefore, the diabetic diet with 2200 calorie content, is a plan that restricts calorie intake up to 2200 on a daily basis, which, not only minimizes fat deposition in the body, but also maintains normal blood sugar levels. Following this diet will help in managing sugar levels in the body without actually hampering the daily dietary requirements.
Diet Plan Guidelines
- Have 4-6 small meals and snacks every day.
- Keep the menu simple, and start by simply counting the calories of each food item you eat.
- Make healthy food selections, which should include fruits, green vegetables, whole grain cereals, low fat dairy products, low fat meats, fish, and skinless poultry.
- Avoid foods that are high in calories and fat, like, pastries, candies, bars, pies, etc.
- Plan the diet menu for the next day in advance, so that, you’ll have enough fresh and low fat foods around.
Sample #1 – 2202.45 Calories
|BREAKFAST||12 ounces coffee-w/caffeine, 1.5 cup cottage cheese – 1% fat. 1 tbsp cream,fluid,half and half, 0.5 cup fruit cocktail||387.95|
|MORNING SNACKS||1 apple-medium with peel, 1banana-medium 8 inch||186|
|LUNCH||1 apple-medium with peel, 2 bread whole wheat-slice, 2 cubic inch cheddar cheese, 0.15 cup mayo, 3 ounce turkey breast/white meat||610|
|EVENING SNACKS||2 bread-slice rye 7 grain, 4 tsp jelly-any fruit flavor, 2tbsp peanut butter||426|
|DINNER||4 ounce chicken breast/ white meat, 1.5 cup rice-white cook steamed, 4 tbsp Thousand island-reduced cal. Kraft, 0.25 cup croutons-plain, 1 small salad-sm. Garden w/tomato, onion||592.50|
Sample #2 – 2209 Calories
|BREAKFAST||Bowl of oatmeal, 1 cup raspberries, 6 ounce glass of apple juice, 8 ounce cup of coffee||311|
|MORNING SNACKS||1 medium apple, 2 tbsp peanut butter||264|
|LUNCH||2 cups lettuce salad, 0.5 cup carrot, 0.5 cup cereal, 0.5 cup tomato, fat free dressing, 1 cup chicken, 1ounce almonds, 2 small bread sticks, 0.5 cup cottage cheese, 0.5 cup pineapple, 1 cup skim milk||634|
|EVENING SNACKS||8 ounces fruit yogurt, 1 low fat granola bar||350|
|DINNER||3 ounces of salmon with 2 ounces yogurt/herb sauce, 2 cups lettuce, 0.5 cup green pepper, 1 ounce Cheddar cheese with fat free dressing, 1 cup steamed broccoli, 1 dinner roll, 1 cup skim milk, 1 medium chocolate chip cookie||650|
Drink enough fluids, i.e. two to three liters of water or juices to keep yourself hydrated while following this 2200 calorie diabetic diet plan. To round out nutritional needs and deficiencies, you can also start consuming high quality vitamin and mineral supplements with the diet. Make sure that along with this diet, you also follow a regular exercise program to get the best results and stay healthy in the long run.