1200 Calorie Ada Diet Plan

Chart Of Best Diet Plan For Diabetes Patients

12Week Challenge| June Month WeightLoss Vlog Day 1|1200 Calories Diet||ChickPeas Salad| Food Routine

The food we eat is our necessity for life. But do you know the quality and quantity of food can impact your health especially when you are diabetic? Some food products like carbs increase blood sugar rapidly and can lead to other diabetic problems.

The main goal of a good diet plan for a diabetic patient is thus to maintain the best levels of carbs, proteins, fats, and other nutrients. The selection of food products in a diet plan is done in a manner to control the carbs, and include other balanced nutrients for managing blood sugar levels. Everyone has a different body requirement, so a personalized diet plan can help you balance your sugar levels. Diet Coach helps you make the healthiest and sustainable food choices.


Carbohydrates control is essential for managing blood sugar levels. Healthy eating and regular exercise can help you regulate your blood sugar levels and finally reverse diabetes.

How Many Calories Are In Foods

The following is a list of foods and drinks with the approximate number of calories in each. Check the food label to find the exact number of calories. A dietitian can tell you how many calories you should have from each food group each day.

  • Carbohydrate:
  • ½ of a 3-inch bagel, 1 slice of bread, or ½ of a hamburger bun or hot dog bun
  • 1 flour tortilla or ½ cup of cooked rice
  • 1 corn tortilla
  • 1 pancake or 1 cup of bran flakes cereal
  • ½ cup of cooked cereal
  • ½ cup of cooked pasta
  • 1 ounce of pretzels
  • 3 cups of air-popped popcorn without butter or oil
  • Dairy:
  • 1 cup of skim or 1% milk
  • 1 cup of 2% milk
  • 1 cup of whole milk
  • 1 cup of 2% chocolate milk
  • 1 ounce of low-fat cheese with 3 grams of fat per ounce
  • 1 ounce of cheddar cheese
  • ½ cup of 1% fat cottage cheese
  • 1 cup of plain or sugar-free, fat-free yogurt
  • Protein foods:
  • 3 ounces of fish
  • 3 ounces of breaded, fried fish
  • ¾ cup of tuna canned in water
  • 3 ounces of chicken breast without skin
  • 1 fried chicken breast with skin
  • ¼ cup of fat free egg substitute
  • 1 large egg
  • 3 ounces of lean beef or pork
  • 3 ounces of fried pork chop or ham
  • ½ cup of cooked dried beans, such as kidney, pinto, lentils, or navy
  • 3 ounces of bologna or lunch meat
  • 2 links of breakfast sausage
  • Vegetables:
  • ½ cup of sliced mushrooms
  • 1 cup of salad greens, such as lettuce, spinach, or romaine
  • ½ cup of steamed asparagus
  • ½ cup of cooked summer squash, zucchini squash, or green or wax beans
  • 1 cup of broccoli or cauliflower florets, or 1 medium tomato
  • 1 small baked potato
  • Fruit:
  • Signs Of Type 2 Diabetes

    Diabetes affects 24 million people in the U.S., but only 18 million know they have it. About 90 percent of those people have type 2 diabetes.In diabetes, rising blood sugar acts like a poison.Diabetes is often called the silent killer because of its easy-to-miss symptoms. “Almost every day people come into my office with diabetes who don’t know it,” says Maria Collazo-Clavell, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn.The best way to pick up on it is to have a blood sugar test. But if you have these symptoms, see your doctor.15 Celebrities with Type 2 Diabetes Continuereading

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    What To Eat At Breakfast

    Your breakfast meal should include one starch, one milk, one fruit, one fat and one protein choice. An example of a healthy breakfast meal on your 1,200-calorie diet might include 1/2 cup of cooked oatmeal made with 1 cup of nonfat milk and topped with six sliced almonds, along with 1/4 cup of low-fat cottage cheese and 1 cup of cubed cantaloupe. This meal contains 310 calories and 45 grams of carbs.

    How Does Healthy Eating Manage Type 2 Diabetes

    57339b4df3abdfdfd5e6f78a2ad133c2.jpg 1,200×927 pixels

    Healthy eating for diabetes as well as management of overall health is all about stability, i.e., finding a range of healthy food products a person likes to consume and utilizing moderation rather than a limitation to add in favorite foods.In type 2 diabetes, insulin resistance occurs. The body fails to use the hormone insulin effectively to move blood glucose to the body cells for energy. This results in a build-up of sugar in the blood at higher than standard levels, which may increase the risk of diseases. Consumption of a healthy diet is vital for any person, irrespective of the diabetes status. However, for individuals with this ailment, nourishing foods consumed in the appropriate portions deliver two fundamental benefits:

    • Lowered blood glucose: Reducing the level of blood glucose that is high may assist in lessening the diabetes signs as well as reducing the risk of health complications.
    • Healthier weight: Weight loss is seen to be linked with an improved A1C result, a 2 to 3 months average of blood glucose levels.

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    Tailored Free Meal Plan For Weight Loss

    If youre looking to reach your goal weight without compromising on the flavors of the food you eat, then this expertly designed daily meal plan will be your best bet.

    Developed by a team of nutritionists, dieticians, and culinary aficionados, it consists of unique recipes that youll definitely rave about for weeks to come.

    Another great thing about this meal plan is its clean and easy-to-understand structure. Some printables are complicated and poorly designed, which renders a lot of people unable to grasp how to use them properly.

    However, this particular one is very straightforward, so you definitely wont run into any trouble trying to decipher which meal is for which day.

    Given the many different options that this printable offers, choosing which dish I liked best was honestly tough. But I do have a special place in my heart for the Paneer Sabzi that I had for lunch one time due to its interesting textures and one-of-a-kind taste.

    I also loved having a bowl of fresh seasonal fruit as an afternoon snack, which is something that Im going to incorporate into my daily routine more often from now on.

    Read more about this FREE 1,200-kcal weight-reduction plan at NDTV Food.

    Free Printable 1200 Calorie Diet Plans For Weight Loss

    As with most things in life, if you fail to plan, you plan to fail. Here is a round-up of 9 best free printable 1,200 calorie diet plans that will help you plan your meals, be more efficient and organized so that you can eat the right food at the correct times, in the right portions.

    There are many different kinds of diets out there, but arguably one of the most popular ones is the 1,200-calorie plan. As its name suggests, this caps the number of daily calories that can be consumed to 1,200, which is significantly fewer than what the average adult needs to maintain their current weight.

    A standard recommendation for adult women to trigger sustainable weight loss is to reduce calorie intake to 1,2001,500 calories per day. For adult men, the daily calorie intake should be lowered to 1,5001,800 calories to stimulate reasonable weight reduction.


    According to experts, the 1,200-calorie diet plan is considered effective and generally safe. When utilized properly, together with an active lifestyle this diet plan can promote rapid fat loss, allowing the individual to reach their desired weight quite fast.

    However, like most diets, it can be pretty tough to stick to only eating 1,200 calories in a day, especially given that this is the recommended low-calorie diet range .

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    Substitute Healthier Ingredients In Your Favorite Recipes

    Regular ground beef | Try 90% lean ground beef or better yet, try lean ground turkey breast.

    Lean ground beef is fewer calories, less saturated fat and less cholesterol.

    Sour cream on tacos or in dips | Try plain yogurt .

    Plain yogurt has fewer calories and less saturated fat.

    Butter or margarine when cooking | Try oils like olive, safflower, and other plant-based oils or reduce how much butter you use.

    These oils have less of the bad fats and more heart-healthy fats.

    Snack foods like crackers, chips, candy or baked goods | Try fruit with plain yogurt, fresh vegetables and hummus, a slice of whole wheat toast and natural peanut butter, or nuts.

    These options have less sodium, less saturated fat and zero trans fat.

    Regular mayonnaise | Try mustard on sandwiches, or try yogurt or a combination of yogurt and less mayonnaise if used in dressing, sauces, and dips.

    These options have fewer calories and more nutrients.

    Bologna, salami or pastrami | Try sliced low-sodium turkey or roast beef. Or better yet, cook fresh chicken or turkey on the weekend and use throughout the week for meals.

    These options have less total fat, less saturated fat and less sodium.

    What Exactly Happens In Diabetes

    12Week Challenge| June Month Weight Loss Vlog Day 2|1200 Calories Diet||karamani Salad| Food Routine

    Diabetes Mellitus , also known as Diabetes, is a metabolic disorder that hinders glucose utilisation in the body either entirely or partially. It raises glucose concentrations in the blood, which alters carbohydrate, protein and fat metabolisms in the body. It majorly happens due to the failure or alteration in the formation of insulin in the body. The beta-cells of the Islets of Langerhans in the pancreas secrete insulin.

    Many people with diabetes cannot produce insulin in the body at all, or its production is low, or theres insulin insensitivity. Insulin sensitivity means the body is not sensing or releasing insulin, and hence glucose is not being absorbed in the body. Do you know that India is also called the Diabetic Capital of the World? By 2030, India will have 80 million people with diabetes. Hence diabetes is a leading cause of health hazards amongst all Indians.

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    Calculation Of 1200 Calories Meal Plan

    Calculating 1200 calories can be difficult. But dont you worry, a simple trick will help you do it quickly, and it will be at your fingertips. Before consuming any product:

  • See its nutritional label. The label will have the calories written, and adjacent to it will be the number of calories per serving size.
  • Be careful of the serving size, dont overdo it and dont cheat yourself.
  • Take the recommended serving size and add your calories to a calorie tracking app.
  • Check your calories.
  • Even before dinner and evening snacks, you can check your calorie intake so that you eat something within the range.

    If You Want To Lose Weight A Meal Plan Can Be A Useful Way To Do So

    Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But its important to make sure its the right option for you first.

    Our 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. This means a plan that provides more calories a day would be more appropriate for men.

    Its both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

    Weve included the value for fibre too, to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet every day.

    Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.

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    More Flavor With Less Fat Sugar And Salt

    Try using herbs and spices for flavor instead of salt, butter, lard, or other unhealthy fats. Here are a few ideas to add flavor to your food:

    • Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.
    • Try a salt-free herbs and spices. Fresh herbs are also a great choice.
    • Onion and garlic add lots of flavor without the bad stuff.
    • Try marinades for meat with healthy plant based oils, herbs and spices.

    Diabetic Diet Basics: Carbohydrates Protein And Fats

    1200 calories diet plan: 1200 Calories Diet Plan in 2020

    A good diabetes diet contains a healthy balance of carbohydrates, protein, and fat. Carbohydrates affect blood sugar the most. For this reason, eating the proper number of grams of carbohydrates and the right carbohydrates is very important. A good 1200 calorie diabetic diet plan should include good carbohydrate sources such as fruits, vegetables, and whole grain fibrous foods.

    Knowing the proper carbs to eat can be somewhat confusing so a simple rule of thumb is that carbs that are white/yellow should be avoided. Here are a few carbohydrates diabetes patients or those with pre-diabetes should avoid and their replacements:

    • White bread
    • Pasta
    • White potatoes
    • White rice

    Most people, especially women, do not consume enough protein. Lean protein is necessary to ensure you have a balanced diet and to help keep you satiated. They do not raise blood sugar and support weight loss. In addition to lean protein, healthy fats such as flaxseed and nuts should be consumed and have no impact on blood sugar levels. Healthy fats are beneficial for heart health and they also help to increase satiation. It should be noted that healthy fats should be consumed in moderation. One of the best ways to consume healthy fats is to take an Omega-3 supplement.

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    How To Meal Prep Your Week Of Meals:

    A little prep at the beginning of the week goes a long way to make rest of the week easy.

  • Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week.
  • Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container.
  • Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. Because Day 1’s dinnerthe Kale Salad with Beets & Wild Ricecalls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.
  • Calorie Diabetic Meal Plan

    Diabetics need to watch their dietary intake, limiting foods that contain high amounts of sugar and carbohydrates. A doctor may recommend a certain calorie intake each day to help with weight loss. A 1,200-calorie diabetic meal plan is a reduced-calorie meal plan that is often prescribed to individuals who are attempting to lose weight. The meal plan involves three meals and two snacks and includes portion-controlled snacks.

    According to the American Diabetes Association, individuals with diabetes should avoid skipping meals and snacks because doing so can cause a sudden drop in blood sugar, or hypoglycemia. As a result, diabetics need to make sure that they eat a well-balanced meal or snack every four to five waking hours. When the daily caloric limit is only 1,200 calories, the meals and snacks will need to consist primarily of low-calorie foods.

    Carbohydrates are the main nutrient that will raise blood sugar, so diabetic individuals need to moderate the amount of carbohydrate that they consume at one meal or snack. The American Dietetic Association explains that carbohydrates can be found in foods such as fruits, starchy vegetables, grains, milk, yogurt and desserts or sweets. Controlling the intake of these foods is important because eating a high amount of carbohydrate in one sitting can cause high blood sugar. Over time, uncontrolled hyperglycemia will severely damage the body.

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    Calorie Diabetic Diet Chart

    A 1200 calorie diabetic diet means consuming no more than 1200 calories of food daily. This diet formula will help control your blood sugar as well as lose weight.

    Here is a 1200 calorie diabetic diet chart. You can plan your meals accordingly to bring diabetes under control.

    6:30 AM 2 tsp fenugreek seeds soaked 1 glass of water

    8:30 AM 1 bread, 1 glass buttermilk, and 1 apple

    1:30 PM 2 multigrain chapati, 1 cup mixed vegetable salad, 1 bowl dal, and 1 bowl vegetable

    4:30 PM 1 cup green tea without sugar

    7:30 PM 1 bowl sprout salad

    8:30 PM 1 chapati and 1 bowl of vegetable

    10:00 PM ½ cup milk without sugar

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    Calorie Diabetic Diet Plan

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    Before You Begin This Meal Plan

    If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. So think about how the meal plan would fit in with your daily life and diabetes management.

    Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.

    Please speak to your diabetes health care team before making significant changes to your diet.

    This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting.

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