Simple 1200 Calorie Diabetic Diet

Does a simple 1200-calorie diabetic diet sound not so simple? Diabetic diets don't have to be boring to provide the nutritional values you need. This 1200-calorie diabetic diet gives a balanced portion of carbohydrates, vegetables, fruits, meats and fats without being boring or hard to follow.

Know How Much to Eat

It is important when eating a diabetic diet with such a minimal amount of calories to make calories and servings really count. Choose filling foods that will not leave you feeling hungry again soon after eating.

Servings in a diabetic diet count this way:

Starch
Carlories--80, Carbohydrate grams--5, Protein grams--3, Fat grams--1

Meats and Substitutes
Very Lean: Calories--35, Protein grams--7, Fat grams--0-1
Lean: Calories--55, Protein grams- 7, Fat grams- 3
Medium Fat:Calories--75, Protein grams--7, Fat grams--5
High Fat: Calories--100, Protein grams--7, Fat grams--8

Vegetables
Calories--25, Carbohydrate grams--5, Protein grams--2

Fruit
Calories--60, Carbohydrate grams--15

Milk
Fat-free (skim): Calories--90, Carbohydrates grams--12, Protein grams--8, and a trace of fat
Low-fat (1 percent): Calories--102, Carbohydrate grams--12, Protein grams--8, Fat--3
Reduced-Fat (2%): Calories--120, Carbohydrate grams--12, Protein grams--8, Fat--5
Whole: Calories--150, Carbohydrate grams--12, Protein grams--8, Fat--8

Fats
Calories--45, Fat-- 5 grams per 45-calorie serving

The Simple 1200-Calorie Diet Plan

The 1200-calorie diabetic diet consists of a 350-calorie breakfast, 450-calorie lunch, and 550-calorie dinner.

Breakfast includes one starch serving, one fruit serving, one fat-free (skim) milk serving and one fat serving. Lunch is two starch servings, two meat servings, one vegetable serving and one fat serving. Dinner is two starch servings, three meat servings, two vegetable servings, one fruit serving and one fat serving.

Sample 1200-Calorie Diabetic Menu

Breakfast

1 slice whole-wheat toast
2 tsp. low-sugar fruit spread
1 tsp. margarine
1 cup nonfat fruit-flavored yogurt, sweetened with sugar substitute
1/2 sliced banana

Lunch

Stouffer's Lean Cuisine Lasagna with Meat Sauce
Tossed salad
2 tbsp. reduced-fat salad dressing
1/2 slice whole-wheat bread
1 tsp. margarine

Dinner

1 serving Chicken Fajita (see recipe below)
1 medium flour tortilla
1/3 cup cooked
1 medium orange

Chicken Fajita Recipe

Makes four servings; serving size 1/2 cup
Prep Time: 10 minutes/Cook time: 5 to 10 minutes

Ingredients

1 clove garlic, minced
2- 1/2 tsp. canola oil
2- 1/2 tsp. lemon juice
1- 1/2 tbsp. soy sauce
Fresh ground pepper
2 tsp. Mexican or pizza seasoning
2 whole skinless boneless chicken breasts, split
2/3 onion, thinly sliced
1 green pepper, thinly sliced
4 flour tortillas

Add a 35-calorie snack at midday to complete 1200-calorie count. Exchanging food choices each day and being flexible will allow for a variety of choices in meal plan.