Carbohydrate Counting Diet, 1200 Calorie Sample Menu

What is it?

  • Carbohydrate (kar-bo-hi-drate) counting means keeping track of the amount of carbohydrates you eat every day. Carbohydrates are found in breads and starches, dairy products, fruits, vegetables, sugars, and sweets. Carbohydrates become blood sugar (glucose) in your body after you eat. You may prevent kidney, eye, nerve, or heart problems by keeping your blood sugar within normal range diabetes.


  • People with diabetes (di-uh-b-tees) may eat small amounts of food that contain sugar. But, the sugar containing foods must be included in the carbohydrate amounts allowed for each meal or snack. To control blood sugar, a diabetic must eat certain amounts of carbohydrates at the same time each day.


    • One serving of a carbohydrate food contains 12 to 15 grams of carbohydrate. A carbohydrate food may be a fruit, dairy product, or a bread or starch serving in the amounts listed below.


    • Vegetables contain only 5 grams of carbohydrate per serving. Do not count vegetables as carbohydrates unless you eat more than 2 servings per meal.


    • Meat, meat substitutes, and fats are not counted as carbohydrates.


Care:

Carbohydrate Intake

  • Your dietitian (di-uh-tih-shun) will explain when and how many carbohydrate servings or grams you can eat during the day. Ask your caregiver for the diabetic exchange diet CareNote to learn more about serving sizes.


  • Talk with your caregiver if your blood sugar levels are too low or too high. Make sure your cholesterol and other blood lipids (fats) are checked at least once a year. You may need to follow a low fat diet if they are too high.


  • Check with your dietitian before exchanging one kind of carbohydrate for another. Ask your dietitian or caregiver before eating the following foods:


    • foods with added sugar


    • corn syrup


    • honey, molasses


    • maple syrup


    • jams and jellies.


  • Read the labels of packaged foods to find out how many grams of carbohydrate a serving has in it. Make sure you also eat non-sweetened foods with your meals, if you eat foods or drink liquids that contain sugar.


  • The lists below tell you how much carbohydrate is in each food group. Eat only the amount that is on the food list.


Other concerns

  • Do not eat too much protein or fat because they can increase your risk of kidney or heart disease.


  • Choose high fiber foods to help control your blood sugar. Examples of high fiber foods are fresh fruits and vegetables, whole grain breads, cooked dried beans, and bran cereals.


  • Increase your activity level to help control your blood sugar levels. Tell your dietitian about your exercise plan so your diet can be adjusted to keep your blood sugar normal.


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.


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


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


Lunch: 35 grams carbohydrate

  • The following foods can be combined to make a tuna salad:


    • 1 ounce meat or meat substitute, like 1/4 cup water-packed drained tuna


    • 1 fat, like 1 tsp regular mayonnaise or 2 tsp. lowfat mayonnaise


    • 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, such as:


    • 1 bread, like three 2-1/2 inch square graham crackers


Dinner: 47 grams carbohydrate

  • 2 ounces meat or meat substitute, like 2 ounces lean chicken breast


  • 3 carbohydrate servings, such as:


    • 1 starch, like 1/2 cup cooked pasta


    • 1 fruit, like 1-1/4 cup melon cubes


    • 1 milk, like 1 cup skim milk


  • 1 vegetable, like 1 cup steamed broccoli


  • 1 fat, like 1 tsp. margarine


Evening Snack: 15 grams carbohydrate

  • 1 carbohydrate serving, such as:


    • 1 fruit, like 1/2 cup canned sugar-free fruit


CALL YOUR CAREGIVER IF:

  • You have questions about the serving sizes on this diet.


  • You have questions about how to prepare or cook foods on this diet.


  • You have questions about how or where to buy foods on this diet.


  • You have questions or concerns about your illness, medicine, or this diet.


Care Agreement

You have the right to help plan your care. To help with this plan, you must learn about your diet. You can then discuss the treatment options with your caregivers. You can work with your caregiver to decide what care will be used to treat you. You always have the right to refuse treatment.

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