Sample 3 Day 1500 Calorie Diabetic Diet Plan
1500 Calorie Diabetic Diet
BREAKFAST LUNCH DINNER
Day 1
2 4½-in waffles
4 Tbsp light syrup (sugar -free)
2 tsp margarine
1 cup yogurt
¾ cup blackberries
Coffee or tea
1 cup chili with beans
12 crackers
½ cup broccoli
½ cup cauliflower
2 Tbsp dip
1 apple
Diet soda
4 oz hamburger
1 hamburger bun
2 lettuce leaves
2 tomato slices
1 Tbsp ketchup
1¼ cup watermelon
8 fl oz skim milk
Day 2
½ cup egg substitute
½ cup peppers
1 oz low-fat cheese
2 slices wheat toast
2 tsp margarine
2 small plums
8 fl oz skim milk
1 6-in pita bread
1/3 cup bulgur
2 lettuce leaves
3 tomato slices
1 cup melon
Tea or Coffee
½ cup veggie lasagna
1 breadstick
1 cup mix salad greens
¼ cup diced tomatoes
1 Tbsp dressing
17 small green grapes
8 fl oz skim milk
Day 3
1cup low-fat yogurt
¾ cup gooseberries
¼ cup granola
½ cup pineapple juice
Coffee or tea
¼ cup cottage cheese
½ cup mango slices
½ cup pear slices
2 dinner rolls
2 tsp margarine
Tea or water
3 oz roasted pork
1 cup rice
1 cup veggie stir-fry
2 tsp stir-fry sauce
2 tsp peanut oil
1 cup low-fat yogurt
Tea or water
Each section has a breakfast lunch and dinner menu sample.
Sunday, August 29, 2010
Sample Meal Plan (1500)
SAMPLE 1500 CALORIE MENU
Breakfast
2 breads or starches, such as 3/4 cup (1 ounce) corn flakes and 1 slice toast
1 fruit, such as 1 small (5 inch) banana or 1/2 of a 9 inch banana
1 milk, such as 1 cup skim or 1 cup 1% milk
1 meat or protein, such as 1/4 cup cottage cheese or 1 poached egg
1 fat, such as 1 tsp margarine
Lunch
2 ounces meat or protein, such as 2 ounces sliced turkey breast
2 breads or starches, such as 2 slices bread
1 vegetable, such as 1 lettuce leaf and 2 tomato slices
1 fat, such as 1 tsp regular mayonnaise or 2 tsp lowfat mayonnaise
1 fruit, such as 1 medium (3 inch) apple
Afternoon Snack
1 starch, such as 3 cups air-popped popcorn
Dinner
2 ounces meat or protein, such as 2 ounces lean roast beef
2 starches, such as one 3 inch baked potato and 1 medium (2-1/2 inch) dinner roll
1 fat, such as 1 tsp margarine
2 vegetables, such as 1 cup (8 ounces) cooked mixed vegetables
1 fruit, such as 1-1/4 cups fresh strawberries
Evening Snack
1 bread, such as three 2-1/2 inch squares graham crackers
1 milk, such as 1 cup (8 ounces) skim or 1 cup 1% milk
Read more: http://www.drugs.com/cg/1500-calorie-diabetic-diet-basic.html#ixzz0y0wugG7O
Breakfast
2 breads or starches, such as 3/4 cup (1 ounce) corn flakes and 1 slice toast
1 fruit, such as 1 small (5 inch) banana or 1/2 of a 9 inch banana
1 milk, such as 1 cup skim or 1 cup 1% milk
1 meat or protein, such as 1/4 cup cottage cheese or 1 poached egg
1 fat, such as 1 tsp margarine
Lunch
2 ounces meat or protein, such as 2 ounces sliced turkey breast
2 breads or starches, such as 2 slices bread
1 vegetable, such as 1 lettuce leaf and 2 tomato slices
1 fat, such as 1 tsp regular mayonnaise or 2 tsp lowfat mayonnaise
1 fruit, such as 1 medium (3 inch) apple
Afternoon Snack
1 starch, such as 3 cups air-popped popcorn
Dinner
2 ounces meat or protein, such as 2 ounces lean roast beef
2 starches, such as one 3 inch baked potato and 1 medium (2-1/2 inch) dinner roll
1 fat, such as 1 tsp margarine
2 vegetables, such as 1 cup (8 ounces) cooked mixed vegetables
1 fruit, such as 1-1/4 cups fresh strawberries
Evening Snack
1 bread, such as three 2-1/2 inch squares graham crackers
1 milk, such as 1 cup (8 ounces) skim or 1 cup 1% milk
Read more: http://www.drugs.com/cg/1500-calorie-diabetic-diet-basic.html#ixzz0y0wugG7O
1500 Diabetic calorie Diet
Here you need to follow this if you want to maintane your sugars or to lose weight. I find it hard at times to follow. But I do try. I will post what can be exchanged and what you need to put in its place if you exchange.
Here is a simple one:
Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.
1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.
1-1/2 cup (12 fluid ounces) of liquid is the size of a soda-pop can.
1 cup of food is the size of a large handful, or 8 fluid ounces of liquid.
1/2 cup of food is about half of a large handful, or 4 fluid ounces of liquid.
2 tablespoons (Tbsp) is about the size of a large walnut.
1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).
3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).
One ounce of hard cheese is about a 1 inch cube.
A serving of vegetables is 1/2 cup (1/2 handful) cooked, or 1 cup (1 handful) raw.
Read more: http://www.drugs.com/cg/1500-calorie-diabetic-diet-basic.html#ixzz0y0vHAPE3
Here is a simple one:
Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.
1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.
1-1/2 cup (12 fluid ounces) of liquid is the size of a soda-pop can.
1 cup of food is the size of a large handful, or 8 fluid ounces of liquid.
1/2 cup of food is about half of a large handful, or 4 fluid ounces of liquid.
2 tablespoons (Tbsp) is about the size of a large walnut.
1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).
3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).
One ounce of hard cheese is about a 1 inch cube.
A serving of vegetables is 1/2 cup (1/2 handful) cooked, or 1 cup (1 handful) raw.
Read more: http://www.drugs.com/cg/1500-calorie-diabetic-diet-basic.html#ixzz0y0vHAPE3
Cabbage Soup 7 day plan
Remember: This diet should only be followed for 7 days at a time, with at least two weeks in between.
Day One:
Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water.
Day Two:
Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.
Day Three:
Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.
Day Four:
Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.
Day Five:
Beef And Tomatos: Ten to twenty ounces of beef and up to six fresh tomtoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one one of the beef days (but not both).
Day Six:
Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.
Day Seven:
Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.
Reference: http://www.cabbage-soup-diet.com/eating-plan.html
Day One:
Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water.
Day Two:
Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.
Day Three:
Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.
Day Four:
Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.
Day Five:
Beef And Tomatos: Ten to twenty ounces of beef and up to six fresh tomtoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one one of the beef days (but not both).
Day Six:
Beef and Vegetables: Eat to your heart's content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.
Day Seven:
Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.
Reference: http://www.cabbage-soup-diet.com/eating-plan.html
Cabbage Soup Diet
Cabbage Soup Recipe
6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
3 Carrots
1 Container (10 oz. or so) Mushrooms
1 bunch of celery
half a head of cabbage
1 package Lipton soup mix
1 or 2 cubes of bouillon (optional)
1 48oz can V8 juice (optional)
Season to taste with salt, pepper, parsley, curry, garlic powder, etc.
Directions:
Slice green onions, put in a pot and start to saute with cooking spray.
Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot.
Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.
Clean carrots, cut into bite size pieces, and add to pot.
Slice mushrooms into thick slices, add to pot.
If you would like a spicy soup, add a small amount of curry or cayenne pepper now.
You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need.
Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time - two hours works well. Season to taste with salt and pepper.
Reference: http://www.cabbage-soup-diet.com/eating-plan.html
6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
3 Carrots
1 Container (10 oz. or so) Mushrooms
1 bunch of celery
half a head of cabbage
1 package Lipton soup mix
1 or 2 cubes of bouillon (optional)
1 48oz can V8 juice (optional)
Season to taste with salt, pepper, parsley, curry, garlic powder, etc.
Directions:
Slice green onions, put in a pot and start to saute with cooking spray.
Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot.
Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.
Clean carrots, cut into bite size pieces, and add to pot.
Slice mushrooms into thick slices, add to pot.
If you would like a spicy soup, add a small amount of curry or cayenne pepper now.
You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need.
Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time - two hours works well. Season to taste with salt and pepper.
Reference: http://www.cabbage-soup-diet.com/eating-plan.html
Here we go another day
Well here it is August 29th. I had walked for 15 minutes and it was hard. I wanted to quit, but I continued to walk. I get short of breath and so easily. My throat starts to hurt by the time I am 5 minutes into my walk. I have ot continue if I want to get healthy.
Spoke to my doctor, she told me I could use the cabbage soup diet according to the instructions. Then I could go to the 1500 calorie for a diabetic. I will list both of them here. under Soup and one under 1500 calorie. So that way if you want to know what to eat and how to make things, I am glad I cna help.
I came across a good website that helps with food intake ot tell you waht you need to do to to get that type of food off.
Example: McDonald's Large French Fries:
To burn this off...
Walk for 92 minutes
Jog for 44 minutes
Bike for 58 minutes
Swim for 50 minutes
So this is a good website. http://www.glucomenu.com/categories/restaurants/foodizer.asp?reid=746
Spoke to my doctor, she told me I could use the cabbage soup diet according to the instructions. Then I could go to the 1500 calorie for a diabetic. I will list both of them here. under Soup and one under 1500 calorie. So that way if you want to know what to eat and how to make things, I am glad I cna help.
I came across a good website that helps with food intake ot tell you waht you need to do to to get that type of food off.
Example: McDonald's Large French Fries:
To burn this off...
Walk for 92 minutes
Jog for 44 minutes
Bike for 58 minutes
Swim for 50 minutes
So this is a good website. http://www.glucomenu.com/categories/restaurants/foodizer.asp?reid=746
Thursday, August 26, 2010
Growing up normal to be over weight
Growing up was hard at times. I was a normal weight until I became a teenager. At the age of 17 after I was married and pregnant with my first child I had started to pick up the weight. I never really took notice until later on in life. This was in 1986. In 1986 I weighed 150 lbs. I stand only 5 foot 0 inches. My daughter was born in 1987. While pregnant I gained an extra 30 pounds.She was normal size when born. However myself started packing on those horrible pounds. When she was born I weighed 180 pounds.
I became a single mom soon after that when she turned 2 yrs old. I had left her father and moved out of town. I was still going through hard times and I asked my wonderful father and mom to take my daughter until I could get up on my feet. They agreed after a yr of me needing to grow up and to take on the responsibility of raising a child I took it on with full force. But along with that responsibility came the struggle of survival. I would be more stressed out over the care of my child that I really forgot about me.
When 1993 came around I was well over the 200 lb mark. I had gone and gotten my GED then went to a community college for a year because I promised my dad I would go. I just went for my academics. I still was not sure what I wanted to become. I would go out with my friends who are overweight ( they are beautiful ) and I ended up going with a guy who I thought was a good guy after I got pregnant again I was climbing the scale again. When my daughter was born in 1994 I had jumped up to 260 lbs.I was really sick through out my pregnacy. I was still single and raising two children now. So I started eating and eating all the fat , greasy foods. Cakes, cookies, and all the stuff that was wrong.
I ended up working at hotels and motels doing housekeeping. Don't get me wrong working for hotels and motels are a good honest job. I was moving around but not moving around alot. So I would go down a little bit in weight. I had dropped down to 220 lbs by the time my daughter was 3 yrs old. By the time 1996 I had met and married a guy who I thought would stay with me forever. Boy was I wrong. He started cheating on me, so here I go with the food again. By this time I was buying the large buckets of grease and fixing fried potatoes, have breads and sweets all the time. I was going out with my husband and I started drinking and eating more and more as the days and weeks came and went.
By the end 1997 came around I had picked up an extra 65 pounds which brought me to 285 lbs. I got pregnat again with my son. By the time he was born I had gotten up to 310 lbs. When he was born he was born early and just barely over the 5pound mark. Doctor said I would need to lose weight in order to stay around for my children. This is when I really focused on my weight. I dropped roughly down to to 300 lbs.
I was going to gym after gym and getting bored with the gyms. By this time all my friends had left and gone away due to my husband. I tried every diet and every diet fad that I could do that did not cost money. I would lose just to gain it back. By the time 2001 came around I had divorced and raising 3 children on my own. So, I started eating again. The doctor called this binge eating. Eating when I am not hungry. I tried a diet that I thought I could stick with I dropped down to to 270 pounds. I was so thrilled I lost 30 pounds. Most of it was water. I did not realizewd that I was retaining water. The doctor gave me a high blood pressure pill that had a diaretic in ( water pill) it and I started to lose a little bit of weight on a weekly bases. By the time August came around I had dropped down an additional 20 pounds. Now at 250 pounds I starting to look ok, not healthy remind you but started.
I was feeling pretty good and working two jobs at tthat time so the weight was starting to come off. Well, at the end of August startign September of 2001 I started seening an ex- boyfriend that I had dated in 1991-92. We started datign again and then in 2002 I found myself pregant once again. I told myself I would not start getting fat. I want to lose weight. During this pregnacy I had not gained alot of weight just enough to help the baby. I weighed 260 pounds when my last child was borned.
Since then I have been on a mission to lose this weight I have.
In 2008 I was diagnosed with type 2 diabetes. I have been constantly struggling with my weight even more. Since thanksgiving 2008 I have dropped down to 215 pounds. I have maintained this weight. I stopped eating cookies, cakes and cut back on my carbs. I am still trying to get the handle of having diabeties.
The diets I have tried are the
I am in school from 7am to 12pm and I plan on getting some form of exercise in to my daily routine. I take 3 (10 minute) breaks and 1 (20 minute) break. So during this time I will walk around the school building. This way I can introduce my muscles to exercises.
I will try to keep a daily blog of how my weight is going and if there some special diet food or exercise that you cna find helpful, please send it my way. I plan on buying some Biggest Loser DVD exercise videos to help me out and I have asked my family to help me out with cooking and to cut back on my carbs.
So GOOD LUCK to me.
I became a single mom soon after that when she turned 2 yrs old. I had left her father and moved out of town. I was still going through hard times and I asked my wonderful father and mom to take my daughter until I could get up on my feet. They agreed after a yr of me needing to grow up and to take on the responsibility of raising a child I took it on with full force. But along with that responsibility came the struggle of survival. I would be more stressed out over the care of my child that I really forgot about me.
When 1993 came around I was well over the 200 lb mark. I had gone and gotten my GED then went to a community college for a year because I promised my dad I would go. I just went for my academics. I still was not sure what I wanted to become. I would go out with my friends who are overweight ( they are beautiful ) and I ended up going with a guy who I thought was a good guy after I got pregnant again I was climbing the scale again. When my daughter was born in 1994 I had jumped up to 260 lbs.I was really sick through out my pregnacy. I was still single and raising two children now. So I started eating and eating all the fat , greasy foods. Cakes, cookies, and all the stuff that was wrong.
I ended up working at hotels and motels doing housekeeping. Don't get me wrong working for hotels and motels are a good honest job. I was moving around but not moving around alot. So I would go down a little bit in weight. I had dropped down to 220 lbs by the time my daughter was 3 yrs old. By the time 1996 I had met and married a guy who I thought would stay with me forever. Boy was I wrong. He started cheating on me, so here I go with the food again. By this time I was buying the large buckets of grease and fixing fried potatoes, have breads and sweets all the time. I was going out with my husband and I started drinking and eating more and more as the days and weeks came and went.
By the end 1997 came around I had picked up an extra 65 pounds which brought me to 285 lbs. I got pregnat again with my son. By the time he was born I had gotten up to 310 lbs. When he was born he was born early and just barely over the 5pound mark. Doctor said I would need to lose weight in order to stay around for my children. This is when I really focused on my weight. I dropped roughly down to to 300 lbs.
I was going to gym after gym and getting bored with the gyms. By this time all my friends had left and gone away due to my husband. I tried every diet and every diet fad that I could do that did not cost money. I would lose just to gain it back. By the time 2001 came around I had divorced and raising 3 children on my own. So, I started eating again. The doctor called this binge eating. Eating when I am not hungry. I tried a diet that I thought I could stick with I dropped down to to 270 pounds. I was so thrilled I lost 30 pounds. Most of it was water. I did not realizewd that I was retaining water. The doctor gave me a high blood pressure pill that had a diaretic in ( water pill) it and I started to lose a little bit of weight on a weekly bases. By the time August came around I had dropped down an additional 20 pounds. Now at 250 pounds I starting to look ok, not healthy remind you but started.
I was feeling pretty good and working two jobs at tthat time so the weight was starting to come off. Well, at the end of August startign September of 2001 I started seening an ex- boyfriend that I had dated in 1991-92. We started datign again and then in 2002 I found myself pregant once again. I told myself I would not start getting fat. I want to lose weight. During this pregnacy I had not gained alot of weight just enough to help the baby. I weighed 260 pounds when my last child was borned.
Since then I have been on a mission to lose this weight I have.
In 2008 I was diagnosed with type 2 diabetes. I have been constantly struggling with my weight even more. Since thanksgiving 2008 I have dropped down to 215 pounds. I have maintained this weight. I stopped eating cookies, cakes and cut back on my carbs. I am still trying to get the handle of having diabeties.
The diets I have tried are the
- The cabbage soup
- The south Beach
- Atkins
- Liquid
I am in school from 7am to 12pm and I plan on getting some form of exercise in to my daily routine. I take 3 (10 minute) breaks and 1 (20 minute) break. So during this time I will walk around the school building. This way I can introduce my muscles to exercises.
I will try to keep a daily blog of how my weight is going and if there some special diet food or exercise that you cna find helpful, please send it my way. I plan on buying some Biggest Loser DVD exercise videos to help me out and I have asked my family to help me out with cooking and to cut back on my carbs.
So GOOD LUCK to me.
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