ADA Diet Plan

The American Diabetes Association (ADA) offers many diet plans to meet the needs of both Type I and Type II diabetics. These meal plans, based on counting carbohydrates and calories, can also be used by non-diabetics for losing weight and eating right. All ADA diets are modified versions of one central plan.

The 1800 Calorie Diet

• Once known as the "Standard ADA Diet," the 1800 Calorie Diet is now called the "Carb Consistent Diet" because it is designed to deliver even doses of carbohydrates throughout the day. In the ADA plan, 1800 calories is roughly 180 carbohydrates. This varies slightly according to how many calories you ingest through fat and protein. If you serve three meals per day, plan 60 carbohydrates per meal. Account for snacks or smaller amounts if you eat more often.

  Eat two to four servings of fresh fruit every day. A single serving is a small orange or apple or two tablespoons of dried fruit.

  Focus on non-starchy vegetables, whether fresh or frozen. Enjoy three to five daily portions of leafy greens as well as broccoli, green beans, cabbage and raw carrots.

  Whole grains are important. Consume six servings of whole wheat breads or starchy vegetables like peas and corn. For variety, add pumpkin, squash or brown rice to your diet. Combine whole grains with legumes like pinto beans and navy beans to give your body essential amino acids.

  Look for a serving of protein at every meal. A good rule is to make sure your protein source covers one-quarter of your plate. Eat fish, skinless chicken and non-fatty meats like pork tenderloin. Vegetarian options include cottage cheese, one tablespoon of peanut butter, a half cup of walnuts or tofu.

  The 1800 Calorie Diet relies heavily on avoiding fats, especially trans and saturated fats. This goes for dairy products, too. The ADA recommends two to thre daily servings of skim milk, low-fat cheese, and fat-free yogurt.

  Avoid snacking and rich desserts. If you must eat, stay below 150 calories per snack. Snacks are a good way to sneak in your fresh fruit, dairy or protein intake for the day.

  If you are a diabetic battling high blood glucose, choose foods that reduce your sugar levels. Enjoy avocados, raw vegetables, nuts and sweet potatoes, or cook with certain spices, including cinnamon, garlic, onion and flaxseed.

The 2000 Calorie Diet

• This diet is for those who are physically active, either on the job or through exercise. Add extra portions of whole grains, fresh fruits and vegetables.

The 1500 Calorie Diet

• This diet is for those looking to lose less than 50 pounds. Limit the number of animal products you eat but increase whole grains, legumes and rice.

The 1200 Calorie Diet

• For morbidly obese patients who need to lose weight quickly. Reduce your bread portions and fat intake, while eating more raw vegetables, fresh fruit and lean meats.

Tips

• Work with your doctor to determine which diet is best for you, based on your health, weight and activity levels.

  When beginning any diet, keep a journal to record exactly what and how much you eat until you are comfortable with portion sizes.

  Plan meals in advance so you know what to buy and exactly how many calories you will be having at a given time.