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The 1800 calories diabetic diet is designed for eating up to 1800 calories each day. Following this diet and a healthy meal plan can help improve overall health. It controls blood sugar levels, and can also lower blood pressure and cholesterol.

Serving sizes
measuring foods and serving sizes help to make sure you are getting the right amount of food. The list below tells how big or small some common serving sizes are.
- 1 ounces (oz.)……………4 stacked dice
- 3 oz……………………....Deck of cards
- 1 teaspoon (tsp)………….Tip of little finger
- 1 tablespoon (Tbsp)……..Tip of thumb
- 2 Tbsp…………………...Golf ball
- ½ Cup …………………...Half of a fist
- 1 Cup………………….....A fist

GUIDELINES FOR CHOOSING FOODS:
The goal of this diet is to eat a variety of foods and limit calories to 1800 each day. This can be done by choosing foods that are low in calories and in fat. The diet also suggests eating small amounts of food frequently. Doing this helps control the blood sugar levels
in your blood so they do not get too high or low.

For example, a daily food plan could include breakfast, a morning snack, lunch, dinner and an evening snack. Healthy meals and snacks have a variety of foods including whole grains, vegetables, fruit, lean meats, poultry, fish and dairy products. To eat a variety of foods, choose from the bread and starch, vegetable, fruit, dairy and meat/protein groups. Examples of foods from each group are listed below.

Bread and Starch
1 Slice Bread
½ Bagel
¾ Cup or 1 cup cold cereal
½ Cup hot cereal, cooked pasta or mashed potatoes
1 Small potato

Vegetable
1 cup cooked or 1
cup raw broccoli, carrots or celery
1 cup tomato juice

Fruit
1 small apple, banana, orange
1- ¼ cup watermelon or strawberries
½ cup applesauce (no sugar added)
2 tbsp. raisins

Dairy
1 cup fat free milk
1 cup aspartame sweetened yogurt

Meat/ Protein
1 large egg


2-3 oz. meat, poultry, fish
½ cup cottage cheese
2 tbsp peanut butter

SAMPLE 1800 CALORIES DIET PLAN:
Breakfast:
- Unsweetened cereal, 1 cup
- Fat free milk, 1 cup
- 1 slice whole wheat bread, toasted
- 2 tsp jam
- 1 small banana
- Orange juice, 1 cup.

Lunch
- Tuna sandwich
2 slices whole wheat bread
½ cup canned tuna in water, drained
1 tbsp reduced fat mayonnaise
1 stalk celery, chopped
2 slices tomato
1 lettuce leaf
- Carrot Sticks, 1 cup
- Seedless grapes, 1 cup

Afternoon Snack
- 4 ginger snaps
- Fat free milk, 1 cup

Dinner:
- 3 oz. salmon, broiled with 1 tsp oil.
- Mashed potatoes, 1 cup
- Fresh or frozen green beans, 1 cup
- Steamed asparagus, 1 cup
- Fat free milk, 1 cup

Evening Snack:
Air-popped popcorn, 3 cups

Meal Plan

You can use this worksheet to help you make a daily plan based on the 1800 calories diabetic diet suggestions. If you are using this plan to help you blood glucose, you may substitute carbohydrate containing foods (dairy, starches, and fruits). Remember that you should choose the following foods for day’s meals.
- 8 Starches
- Vegetables
- 3 Fruits
- 2 Dairy
- 4-6 oz. Meat
- Up to 4 Fats


Breakfast
Food Group and Servings                                               Food Choice
2
Starches                                                                                                                                
1
Dairy                                                                                                                                   
1
Fruit                                                                                                                                      

Lunch Food Choice
Food Group and Servings
1
Starch                                                                                                                                   
1
Meat                                                                                                                                     
2
Vegetables                                                                                                                            

Afternoon SnackFood Choice
Food Group and Servings

 

 

Dinner
Food Group and Servings                                                 Food Choice
2
Starches                                                                                                                                
1
Meat                                                                                                                                     
1
Dairy                                                                                                                                   
1
Vegetable                                                                                                                              

Evening Snack
Food Group and Servings                                                  Food Choice
1
Fruit                                                                                                                                     
1
Meat                                                                                                                                     

Daily Totals

Starches Vegetables Fruits
Dairy
Meat
Fats