. . . as devised by my health care team
Factors to consider in determining a diabetic food list
The dietitians at the Diabetes Education Center of my local hospital devised a meal plan for me that is based on and built around the amount of carbohydrates they believe should be in my daily diabetic food list. And that, together with the necessary background, is what I would like to share with you, knowing that we are all different but the methods and factors leading to establishing the diet should be similar for most individuals. But first, some general information about foods and nutrient categories.
Carbohydrates, Proteins, and Fats
The nutrients in the foods we eat, and need to eat to keep us alive, are proteins, carbohydrates and fats. We also need water, vitamins, minerals, and fiber. But it is the major nutrient categories that we are concerned with here and the ratios of those nutrients that go to make up our daily food list.
Carbohydrates are the major source of energy needed by all the cells of the body to function and perform their myriad and constant chemical activities. Sources of carbohydrates are breads, pastas, grains, puddings, sweets and deserts – and those are not always the best sources to include in the diabetic food list. For breads choose the whole grain versions. Other carbohydrate sources include vegetables, fruits, beans, nuts, and low-fat dairy products
Proteins are needed for growth and maintenance of muscles, organs, and body tissues among other things and the main sources of proteins in our foods are from beef, fish, poultry, eggs, dairy products, seeds, and nuts.
Fats, also a source of energy, are needed to assist in the functioning of the body. Dietary fat provides essential fatty acids that our bodies do not manufacture. Fats are an important component of a healthy diet.
Although we are all different in body shape and size, most of us maintain our weight within a narrow range of a few pounds through eating similar amounts and types of meals each day. The foods we consume provide the energy needed to sustain life and the amounts of energy provided by the various foods are measured in units called calories.
About food and calories
Any of the calories of energy obtained from our food intake that is not immediately needed by the cells of our body is stored for later use in the body’s fat cells. It is the continued accumulation of that excess energy obtained from the foods we eat that results in us becoming fatter. So to avoid gaining weight, don’t eat more calories than you need each day, but that leads to another topic for discussion elsewhere.
Different categories of food provide different amounts of calories. Food amounts can be measured in grams or ounces, in North America the gram weights are more usual. For each one gram of weight, carbohydrates and proteins provide 4 calories and fats provide 9 calories.
To maintain current weight
The body needs a supply of energy all the time, whether we are active or not. The total number of calories required by an individual each day in order to supply their energy needs, and maintain their current weight, depends on several factors and can easily be calculated. Those are, mainly, current weight, height, gender, and level of physical activity, where the more active and strenuous work and life-style demands will require more calories for their support.
As a general guideline, the American Heart Association answers the question; “How many calories should you eat each day?” by offering a chart showing gender, age, activity levels (sedentary, moderate, active) but does not take into account height and weight. From this chart it can be seen that a moderately active female between 30 and 50 years of age requires 2000 calories per day compared with a male of the same age and activity level who would require 2400 to 2600 calories per day. Those amounts will be too high for people of generally smaller stature.
But there are Calorie Calculators available on the internet that can be a little more precise. I favor the one at Freedieting.com that requires the following input and provides an estimate of calories needed to support them. You will note the appropriate activity level must be enetered.
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DAILY CALORIC INTAKE CALCULATOR |
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Age: |
Years |
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Gender: |
Male Female |
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Weight: |
Pounds Kilos |
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Height: |
Feet Inches |
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Exercise level: |
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RESULTS – GUIDELINE ONLY |
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Maintenance: XXXX Calories/day
Fat Loss: XXXX Calories/day
Extreme Fat Loss: XXXX Calories/day
Using the above calculator, I have determined that my own calorie intake should be about 2000 calories per day, a lot lower than the 2400 to 2600 given by the American Heart Association chart but I am older, perhaps less active too.
Looking further, I see that for a moderate diet it is suggested that the daily food list it should be comprised of 45% carbohydrates – 900 calories, 30% protein – 600 calories, and 25% fat – 500 calories.
That is a lower percentage of carbohydrates than is suggested by the American Diabetes Association, and a higher percentage than is suggested by the doctors who advocate the Low Carbohydrate approach to treating diabetes.
Caution:
Please keep in mind, that the above charts and tables are meant for the healthy non-diabetic person and we diabetics should consider them only for comparison while we continue to seek advise from the medical professionals who are treating us for diabetes.
But now, let us see the percentages of carbohydrates in the diabetic food plan devised for me by my local Diabetes Education Center. To do this go to: My Own Diabetic Food Plan Part 2.
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