dawn_mo
Well-known member
and have been following it pretty closely. I can really feel a difference in my energy level. I have also noticed that I do not crave junk food at all. I usually never eat before or during a farmer's market so I don't end up eating until about 2pm. I did that yesterday out of habit, and I won't be doing that again anytime soon. I was so tired by the end of the market.
I have been reading a lot of labels for carbohydrate amounts and using my digital scale to see what an actual serving size should be. I have been referring to Atkins carb counters to reference carb amounts in different foods. It's really surprising to see such high carb levels in some of the more common foods we eat.
Hummus has become my new best friend. I snack on it with baked pita chips and use is instead of mayo on my sandwiches. Thanks, Dawn for that tip!
I have been buying it but now I getting ready to make it myself.
Here is the menu. I use my own discretion as to what to eat for a carb, but try to stick with the general plan that they have laid out. I added the mid-morning snack because I find that I need one.
1200 CALORIE SAMPLE MENU A sample of a 1200 calorie diabetic diet is shown below. A dietitian can help you decide you many snacks you need each day.
Breakfast: 42 grams carbohydrate
* 3 carbohydrate servings, such as:
-1 bread or starch, like 3/4 cup (6 ounces) bran flakes cereal
-1 fruit, like 1 small banana (5 inch) or 1/2 of a 9 inch banana
-1 milk, like 1 cup skim or 1% milk
* 1 meat or meat substitute, like 1/4 cup cottage cheese or 1 poached egg. Do not eat more than 3 eggs a week.
* 1 fat, like 1 tsp. margarine
Mid-Morning Snack: 15 grams carbohydrate
* one carbohydrate serving
Lunch: 35 grams carbohydrate
* The following foods can be combined to make a tuna salad:
o 1 ounce meat or meat substitute, like 1/4 cup water-packed drained tuna
o 1 fat, like 1 tsp regular mayonnaise or 2 tsp. lowfat mayonnaise
o 1 vegetable, like 1/2 cup chopped celery with 1 lettuce leaf and 1 slice tomato
*2 carbohydrate servings, such as
-1 bread or starch, like 1 slice bread
-1 fruit, like 1 medium orange
* 1 free food, like 12 ounces diet soda
Afternoon Snack: 15 grams carbohydrate
* 1 carbohydrate serving
o
Dinner: 47 grams carbohydrate
* 2 ounces meat or meat substitute, like 2 ounces lean chicken breast
* 3 carbohydrate servings, such as:
-1 starch
-1 fruit
-1 milk
* 1 vegetable
* 1 fat
Evening Snack: 15 grams carbohydrate
* 1 carbohydrate serving
CARBOHYDRATE FOODS AND SERVING SIZES
Breads and Starches: Each serving contains 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 5-8 servings per day.
* 1 slice bread (1 ounce)
* 1/2 cup cooked pasta, corn, cooked cereal, mashed potato, or green peas
* 1/3 cup cooked rice, dried beans, or dried peas
* 3/4 cup flake cereal
* 1/2 hamburger or hot dog bun, English muffin, or frozen bagel
* 3 cups air-popped popcorn
* 1 small (3 inch) potato
* 2 rice cakes
* 6 saltines or three (2-1/2 inch squares) graham crackers
Fruits: Each serving contains 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 2-4 servings per day.
* 1/2 cup apple, orange, or grapefruit juice
* 1 small (2-1/2 inch) apple, peach, or orange
* 1/2 cup applesauce or canned fruit
* 3/4 cup fresh blueberries
* 1/3 cup cranberry juice cocktail, grape juice, or prune juice
* 15 small grapes or 12 large grapes
* 1 kiwi fruit
* 1/2 large pear or fresh grapefruit
* 2 Tbsp raisins or 1/4 cup dried fruit
* 1-1/4 cup fresh strawberries or melon cubes
Dairy: Each serving contains 12 grams carbohydrate. Eat or drink____ servings per day from this list. Most people need 2-3 servings per day.
* 1/2 cup sugar-free custard, pudding, or evaporated milk
* 1 cup fresh milk or sugar-free yogurt
* 1/3 cup nonfat milk powder
Vegetables: Each serving contains 5 grams carbohydrate. Only count a vegetable as carbohydrate if you have more than 2 servings per meal. Eat ____ servings per day from this list. Most people need 2-4 servings per day.
* 2 Tbsp tomato sauce
* 1 cup vegetable or tomato juice
* 1/2 cup cooked vegetables or 1 cup raw vegetables
Combination Foods: Each serving contains about 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 1-2 servings per day.
* 1/2 cup of any casserole, like tuna or chicken noodle, macaroni and cheese, chili with meat, or spaghetti and meat sauce
* 1 cup cream, bean, tomato, or vegetable soup
* 1/8 of a 10-inch pizza
* 1/2 of a store-bought pot pie, like chicken, turkey, or beef
* One 3 ounce taco
NON-CARBOHYDRATE FOODS TO INCLUDE IN YOUR DIET
Meat / Meat Substitutes: The foods on this list do not count as carbohydrates. Eat ____ servings per day from this list. Most people need 2-3 servings per day.
* 1/2 cup cottage cheese
* 1/2 cup cooked dried beans
* 1 to 2 oz low fat cheese
* 1 large egg (Limit eggs to 2 or 3 per week.)
* 2 to 3 oz cooked meat, fish, poultry
* 2 Tbsp peanut butter
Fats: The foods on this list do not count as carbohydrates. Eat ____ servings per day from this list. Most people need 1-3 servings per day.
* 6 almonds or 10 small peanuts
* 1/8 avocado
* 1 teaspoon oil or margarine
* 6 small olives
* 2 Tbs. low calorie salad dressing
* 1Tbsp regular salad dressing
I have been reading a lot of labels for carbohydrate amounts and using my digital scale to see what an actual serving size should be. I have been referring to Atkins carb counters to reference carb amounts in different foods. It's really surprising to see such high carb levels in some of the more common foods we eat.
Hummus has become my new best friend. I snack on it with baked pita chips and use is instead of mayo on my sandwiches. Thanks, Dawn for that tip!
I have been buying it but now I getting ready to make it myself.
Here is the menu. I use my own discretion as to what to eat for a carb, but try to stick with the general plan that they have laid out. I added the mid-morning snack because I find that I need one.
1200 CALORIE SAMPLE MENU A sample of a 1200 calorie diabetic diet is shown below. A dietitian can help you decide you many snacks you need each day.
Breakfast: 42 grams carbohydrate
* 3 carbohydrate servings, such as:
-1 bread or starch, like 3/4 cup (6 ounces) bran flakes cereal
-1 fruit, like 1 small banana (5 inch) or 1/2 of a 9 inch banana
-1 milk, like 1 cup skim or 1% milk
* 1 meat or meat substitute, like 1/4 cup cottage cheese or 1 poached egg. Do not eat more than 3 eggs a week.
* 1 fat, like 1 tsp. margarine
Mid-Morning Snack: 15 grams carbohydrate
* one carbohydrate serving
Lunch: 35 grams carbohydrate
* The following foods can be combined to make a tuna salad:
o 1 ounce meat or meat substitute, like 1/4 cup water-packed drained tuna
o 1 fat, like 1 tsp regular mayonnaise or 2 tsp. lowfat mayonnaise
o 1 vegetable, like 1/2 cup chopped celery with 1 lettuce leaf and 1 slice tomato
*2 carbohydrate servings, such as
-1 bread or starch, like 1 slice bread
-1 fruit, like 1 medium orange
* 1 free food, like 12 ounces diet soda
Afternoon Snack: 15 grams carbohydrate
* 1 carbohydrate serving
o
Dinner: 47 grams carbohydrate
* 2 ounces meat or meat substitute, like 2 ounces lean chicken breast
* 3 carbohydrate servings, such as:
-1 starch
-1 fruit
-1 milk
* 1 vegetable
* 1 fat
Evening Snack: 15 grams carbohydrate
* 1 carbohydrate serving
CARBOHYDRATE FOODS AND SERVING SIZES
Breads and Starches: Each serving contains 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 5-8 servings per day.
* 1 slice bread (1 ounce)
* 1/2 cup cooked pasta, corn, cooked cereal, mashed potato, or green peas
* 1/3 cup cooked rice, dried beans, or dried peas
* 3/4 cup flake cereal
* 1/2 hamburger or hot dog bun, English muffin, or frozen bagel
* 3 cups air-popped popcorn
* 1 small (3 inch) potato
* 2 rice cakes
* 6 saltines or three (2-1/2 inch squares) graham crackers
Fruits: Each serving contains 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 2-4 servings per day.
* 1/2 cup apple, orange, or grapefruit juice
* 1 small (2-1/2 inch) apple, peach, or orange
* 1/2 cup applesauce or canned fruit
* 3/4 cup fresh blueberries
* 1/3 cup cranberry juice cocktail, grape juice, or prune juice
* 15 small grapes or 12 large grapes
* 1 kiwi fruit
* 1/2 large pear or fresh grapefruit
* 2 Tbsp raisins or 1/4 cup dried fruit
* 1-1/4 cup fresh strawberries or melon cubes
Dairy: Each serving contains 12 grams carbohydrate. Eat or drink____ servings per day from this list. Most people need 2-3 servings per day.
* 1/2 cup sugar-free custard, pudding, or evaporated milk
* 1 cup fresh milk or sugar-free yogurt
* 1/3 cup nonfat milk powder
Vegetables: Each serving contains 5 grams carbohydrate. Only count a vegetable as carbohydrate if you have more than 2 servings per meal. Eat ____ servings per day from this list. Most people need 2-4 servings per day.
* 2 Tbsp tomato sauce
* 1 cup vegetable or tomato juice
* 1/2 cup cooked vegetables or 1 cup raw vegetables
Combination Foods: Each serving contains about 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 1-2 servings per day.
* 1/2 cup of any casserole, like tuna or chicken noodle, macaroni and cheese, chili with meat, or spaghetti and meat sauce
* 1 cup cream, bean, tomato, or vegetable soup
* 1/8 of a 10-inch pizza
* 1/2 of a store-bought pot pie, like chicken, turkey, or beef
* One 3 ounce taco
NON-CARBOHYDRATE FOODS TO INCLUDE IN YOUR DIET
Meat / Meat Substitutes: The foods on this list do not count as carbohydrates. Eat ____ servings per day from this list. Most people need 2-3 servings per day.
* 1/2 cup cottage cheese
* 1/2 cup cooked dried beans
* 1 to 2 oz low fat cheese
* 1 large egg (Limit eggs to 2 or 3 per week.)
* 2 to 3 oz cooked meat, fish, poultry
* 2 Tbsp peanut butter
Fats: The foods on this list do not count as carbohydrates. Eat ____ servings per day from this list. Most people need 1-3 servings per day.
* 6 almonds or 10 small peanuts
* 1/8 avocado
* 1 teaspoon oil or margarine
* 6 small olives
* 2 Tbs. low calorie salad dressing
* 1Tbsp regular salad dressing