Diabetic Diet Sample
This is where you can find a diabetic diet sample and evaluations for the most popular diabetic diets. We know how easy it is to feel overwhelmed and frustrated when trying to design a nutritional regimen.
Experts can't even agree on any one nutritional approach that's best for you. But we do agree on one thing...the first line of defense against high blood sugar is diet!
With that in mind, the first thing you need to do is figure out your dietary options.
We made it easy for you with Control It!, a step-by-step guide to building a personal nutritional regimen that also includes free diabetic diet samples.
Just follow the steps and soon you'll have a dietary regimen that will help you Control It! and finally beat diabetes.
Step 1: Calculate Your Daily Calorie Intake
First, calculate your daily caloric intake. It's critical for diabetics to consume enough calories to maintain metabolic wellness.
Balancing energy (calories) supply with demand supports normal sugar metabolism and insulin control. Here's how you calculate your daily caloric needs:
- Calculate Your Resting Metabolic Rate
The resting metabolic rate (RMR) is the number of calories required to provide your body with enough energy to sustain life. The RMR is different for each person.
There are two formulas that doctors like to use to calculate the RMR:
- The Harris-Benedict Formula
-For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66
-For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655
- The Mufflin Formula
-For men: (10 x w) + (6.25 x h) - (5 x a) + 5
-For women: (10 x w) + (6.25 x h) - (5 x a) - 161
w = weight in kg
h = height in cm
a = age
- Factor in Your Activity Level
Multiply your RMR by the number that reflects your activity level:
- 1.2 for sedentary little or no exercise and desk job
- 1.375 for light activity or exercise for 1-3 days a week
- 1.55 for moderate activity or exercise for 3-5 days a week
- 1.725 for very active or hard exercise for 6-7 days a week
- 1.9 for extreme activity or hard exercise
|Here's an example for a 40 year old woman who weighs 120 pounds (120 x .45 = 54 kilograms), is 5'1" (5.1 x 30.5 = 156 cm) and does not exercise (using the Mufflin formula):|
1. Calculate her RMR
(10 x 54) + (6.25 x 156) - (5 x 40) = 1315 calories per day
2. Factor in her activity level (no exercise = 1.2)
1315 x 1.2 = 1578 daily calorie intake
1 pound = 0.45 kilograms. Take your weight in pounds and multiply by .45 to convert to kilograms (kg)
1 foot = 30.5 centimeters. Take your height in feet (5 foot 1 inch = 5.1) and multiple by 30.5)
Step 2: Chose the Diabetic Diet Sample Based on Your Caloric Needs
1200 Calorie Diabetic Diet
1500 Calorie Diabetic Diet
1600 Calorie Diabetic Diet
1800 Calorie Diabetic Diet
2000 Calorie Diabetic Diet
Control It! includes 4 additional steps. After deciding which diabetic diet is best for you, click here to learn the rest of the steps.
Quick question...are you
If so, our early dietary intervention program and 4 simple
can stop you from developing full-blown diabetes.
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