2000 Calorie Diabetic Diet

The 2000 calorie diabetic diet is designed for eating up to 2000 calories each day. Following this diet and making healthy meal choices can help improve overall health. It controls blood glucose (sugar) levels. It can also lower blood pressure and cholesterol.

SERVING SIZES

Measuring foods and serving sizes helps to make sure you are getting the right amount of food. The list below tells how big or small some common serving sizes are.

  • 1 oz.........4 stacked dice.

  • 3 oz.........Deck of cards.

  • 1 tsp........Tip of little finger.

  • 1 tbs........Thumb.

  • 2 tbs........Golf ball.

  • ½ cup.......Half of a fist.

  • 1 cup........A fist.

GUIDELINES FOR CHOOSING FOODS

The goal of this diet is to eat a variety of foods and limit calories to 2000 each day. This can be done by choosing foods that are low in calories and fat. The diet also suggests eating small amounts of food often. Doing this helps control your blood glucose levels so they do not get too high or too low. Each meal or snack should contain a protein food source to help you feel more satisfied and to stabilize your blood glucose. Try to eat about the same amount of food around the same time each day. This includes weekend days, travel days, and days off work. Space your meals about 4 to 5 hours apart and add a snack between them if you wish.

For example, a daily food plan could include breakfast, a morning snack, lunch, dinner, and an evening snack. Healthy meals and snacks include whole grains, vegetables, fruits, lean meats, poultry, fish, and dairy products. As you plan your meals, choose a variety of foods. Choose from the bread and starches, vegetables, fruit, dairy, and meat/protein groups. Examples of foods from each group are listed below with their suggested serving sizes. Use measuring cups and spoons to become familiar with what a healthy portion looks like.

Bread and Starches

Each serving equals 15 grams of carbohydrates.

  • 1 slice bread.

  • ¼ bagel.

  • ¾ cup or 1 cup cold cereal (unsweetened).

  • ½ cup hot cereal or mashed potatoes.

  • 1 small potato (size of a computer mouse).

  • ⅓ cup cooked pasta or rice.

  • ½ English muffin.

  • 1 cup broth-based soup.

  • 3 cups popcorn.

  • 4 to 6 whole-wheat crackers.

  • ½ cup cooked beans, peas, or corn.

Vegetables

Each serving equals 5 grams of carbohydrates.

  • ½ cup cooked vegetables.

  • 1 cup raw vegetables.

  • ½ cup tomato juice.

Fruit

Each serving equals 15 grams of carbohydrates.

  • 1 small apple, banana, or orange.

  • 1 ¼ cup watermelon or strawberries.

  • ½ cup applesauce (no sugar added).

  • 2 tbs raisins.

  • ½ banana.

  • ½ cup unsweetened canned fruit.

  • ½ cup unsweetened fruit juice.

Dairy

Each serving equals 12 to 15 grams of carbohydrates.

  • 1 cup fat-free milk.

  • 6 oz artificially sweetened yogurt.

  • 1 cup buttermilk.

  • 1 cup soy milk.

Meat/Protein

  • 1 large egg.

  • 2 to 3 oz meat, poultry, or fish.

  • ½ cup cottage cheese.

  • 1 tbs peanut butter.

  • ½ cup tofu.

  • 1 oz cheese.

  • ¼ cup tuna canned in water.

SAMPLE 2000 CALORIE DIET PLAN

Breakfast

  • 1 English muffin (2 carb servings).

  • Reduced fat cream cheese, 1 tbs.

  • 1 scrambled egg.

  • ½ grapefruit (1 carb serving).

  • Fat-free milk, 1 cup (1 carb serving).

Morning Snack

  • Artificially sweetened yogurt, 6 oz (1 carb serving).

  • 2 tbs chopped nuts.

  • 1 small peach (1 carb serving).

Lunch

  • Grilled chicken sandwich.

  • 1 hamburger bun (2 carb servings).

  • 2 oz chicken breast.

  • 1 lettuce leaf.

  • 2 slices tomato.

  • Reduced fat mayonnaise, 1 tbs.

  • Carrot sticks, 1 cup.

  • Celery, 1 cup.

  • 1 small apple (1 carb serving).

  • Fat-free milk, 1 cup (1 carb serving).

Afternoon Snack

  • ½ cup low-fat cottage cheese.

  • 1 ¼ cups strawberries (1 carb serving).

Dinner

  • Steak fajitas.

  • 2 oz lean steak.

  • 1 whole-wheat tortilla, 8 inches (1 ½ carb servings).

  • Shredded lettuce, ¼ cup.

  • 2 slices tomato.

  • Salsa, ¼ cup.

  • Low-fat sour cream, 2 tbs.

  • Brown rice, ⅓ cup (1 carb serving).

  • 1 small orange (1 carb serving).

Evening Snack

  • 4 reduced fat whole-wheat crackers (1 carb serving).

  • 1 tbs peanut butter.

  • 12 to 15 grapes (1 carb serving).

MEAL PLAN

Use this worksheet to help you make a daily meal plan based on the 2000 calorie diabetic diet suggestions. The total amount of carbohydrates in your meal or snack is more important than making sure you include all of the food groups at every meal or snack. If you are using this plan to help you control your blood glucose, you may interchange carbohydrate containing foods (dairy, starches, and fruits). Choose a variety of fresh foods of varying colors and flavors. You can choose from the following foods to build your day's meals:

  • 11 Starches.

  • 4 Vegetables.

  • 3 Fruits.

  • 3 Dairy.

  • 8 oz Meat.

  • Up to 6 Fats.

Your dietician can use this worksheet to help you decide how many servings and what types of foods are right for you.

BREAKFAST

Food Group and Servings / Food Choice

Starches ___________________________________________

Dairy ______________________________________________

Fruit ______________________________________________

Meat ______________________________________________

Fat________________________________________________

LUNCH

Food Group and Servings / Food Choice

Starch _____________________________________________

Meat ______________________________________________

Vegetables _________________________________________

Fruit ______________________________________________

Dairy______________________________________________

Fat________________________________________________

AFTERNOON SNACK

Food Group and Servings / Food Choice

Starch________________________________________________

Meat_________________________________________________

Fruit__________________________________________________

DINNER

Food Group and Servings / Food Choice

Starches ____________________________________________

Meat _______________________________________________

Dairy _______________________________________________

Vegetables __________________________________________

Fruit ________________________________________________

Fat_________________________________________________

EVENING SNACK

Food Group and Servings / Food Choice

Fruit _______________________________________________

Meat _______________________________________________

Starch ______________________________________________

DAILY TOTALS

Starches ________________________

Vegetables ______________________

Fruit ___________________________

Dairy ___________________________

Meat ___________________________

Fat _____________________________