There is no one diet fits all for diabetes, and, but regardless of your meal plan, reducing calorie and carbohydrate content can help you to lose weight and reduce blood sugars. Depending on your height, weight, age, and activity level, a 1200 calorie meal plan may be right for you. If this was suggested to you by your doctor and you don't know where to begin, it's a good idea to have an understanding of what a days worth of food would look like.

• Diet Meal Plan For Filipinos

Diet Meal Plan For Filipinos

We’ve made sure you won’t feel deprived with these hearty lower-calorie breakfasts, lunches and dinners. Our meal plan comes in below 1200 calories, leaving you 300-400 calories for sides, snacks and drinks to balance out your day. Continuing your weight-loss journey? Don’t miss these tasty.

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Having a rotating three-day meal plan, can help you to eliminate decision making, while keeping, calories, carbohydrate, and fat controlled. Choose such as, whole grains, starchy vegetables, such as sweet potatoes, low-fat dairy, such as Greek yogurt, and low-glycemic index fruits, such as, berries. Most people benefit from eating around 30 to 45 grams of carbohydrate per meal, and 15 to 20 grams per snack, but this will depend on your blood sugar control, physical activity, and weight, to name a few. It's always a good idea to meet with a registered dietitian or certified diabetes educator to determine Keep in mind that every gram of carbohydrates contains about four calories. Therefore, if you are eating, 45 grams of carbohydrate per meal, and 30 grams per snack, you'll be ingesting 660 calories from carbohydrates per day. Protein: Protein is the macronutrient that contains no carbohydrates (unless breaded or drenched in sauce). Adequate protein intake is important for boosting immunity, wound healing, muscle recovery, and has satiating power.

When eating a calorie controlled diet, it's important to choose lean protein (as these types will have less calories and fat). Stick to sources, such as white meat chicken, pork, turkey, lean beef (95% lean), egg whites, and low-fat dairy.

If you are, beans, and soy-based protein, such as edamame, and tofu are also sources of protein, but keep in mind they contain carbohydrate, too. Protein also contains four calories per gram.

Some studies suggest that eating a higher fat, higher protein breakfast in people with diabetes. Fat: Fat is another macronutrient that contains no carbohydrate. Fat plays an important role in the body and is necessary for absorbing fat-soluble vitamins. Essential fatty acids, such as omega 3 and omega 6, are building blocks of hair, skin, and nails and are important in brain health and have anti-inflammatory properties.

When choosing sources of fat, you'll want to choose unsaturated fats such as oils, nuts, seeds, avocado, and fatty fish like sardines, and salmon. Limit saturated fat and trans fat as often as possible, such as full fat cheese, fried foods, high fat meats like sausage and bacon, butter, cream, and sweets such as cookies and cakes. Portions of fat should also be monitored, even healthy fats, because fat calories can add up quickly. One gram of fat contains nine calories.