Diabetic Diet Plan For Men: Calculating Your Calorie Needs

A diabetic diet plan for men involves careful planning and consideration of individual needs. The goal is to manage blood sugar levels and promote weight loss, if needed. A good plan will consider calorie intake, nutritional requirements, and personal preferences. It is important to consult a doctor or a dietitian to determine the right diet plan, as individual needs vary. Generally, a diabetic diet plan for men should include a balance of non-starchy vegetables, lean protein, healthy fats, and high-fiber carbohydrates. Portion control is also important, and the plate method can be a useful tool for visualizing the right balance of food groups.

Counting carbs and using the plate method

Counting Carbs

To manage blood glucose levels, it is important to keep track of and limit the number of carbs consumed at each meal. This is especially important for people with diabetes, as there is a problem with the insulin used to process blood glucose. The number of carbs consumed determines the dosage of insulin required to manage blood glucose levels. Carb counting involves counting the number of grams of carbohydrates in a meal and matching that to your insulin dosage.

Using the Plate Method

The Plate Method is a simple way to create healthy, balanced meals without the need for counting, calculating, weighing, or measuring. The Diabetes Plate consists of a 9-inch plate divided into three sections:

• Fill half of your plate with non-starchy vegetables (e.g. salad, green beans, broccoli, cabbage, leafy greens, peppers, etc.)
• Fill one quarter of your plate with lean protein foods (e.g. chicken, beans, tofu, eggs, fish, lean beef, soy foods, cheese, etc.)
• Fill the remaining quarter with carbohydrate foods (e.g. grains, starchy vegetables like potatoes and peas, rice, pasta, beans, fruit, yogurt, milk, etc.)

In addition to the plate, choose water or a low-calorie drink such as unsweetened iced tea to accompany your meal.

The Diabetes Plate can be used with any of the seven recognised meal patterns and can be adapted for combination dishes such as pizza. For example, when making a pizza, choose a thin or vegetable-based crust to reduce the portion of carbs, and top it with lots of vegetables instead of meat.

Portion sizes and serving sizes

Portion sizes have increased in restaurants over the years, with one entrée sometimes providing 3 to 4 servings. It is important to be mindful of this when eating out and, if necessary, ask for part of your meal to be wrapped up to go so that you can enjoy it later. At home, it is a good idea to measure out snacks and keep the serving bowls out of reach at dinnertime to avoid the temptation to go back for seconds.

There are some simple ways to estimate portion sizes. For example, 3 ounces of meat, fish, or poultry is about the size of the palm of your hand (not including your fingers), while 1 ounce of cheese or meat is about the size of your thumb from tip to base. A cup or a medium fruit is about the size of your fist, and 1 to 2 ounces of nuts or pretzels is about a cupped handful.

The Diabetes Plate is a helpful tool for creating perfectly portioned meals. Using a 9-inch plate, fill half with non-starchy vegetables such as salad, green beans, or broccoli. Fill one quarter with a lean protein like chicken, beans, tofu, or eggs, and the remaining quarter with carbohydrate foods. Carbohydrate foods include grains, starchy vegetables like potatoes and peas, rice, pasta, beans, fruit, and yogurt.

Recommended calorie intake

The recommended daily calorie intake varies depending on a person's age, weight, body composition, and level of physical activity, among other factors. For men, the guideline daily amount is 2,500 calories, but this can vary depending on weight-loss goals.

Diabetes UK offers a 1,500-calorie meal plan for men and women, which can be used to help with weight loss. The plan includes a mix of whole milk and semi-skimmed milk but notes that any dairy alternatives should be unsweetened and fortified with calcium. The plan also includes at least five portions of fruit and vegetables per day and meets the recommended amount of fibre per week.

Diabetes UK also offers an 1,800-calorie meal plan specifically for men. This plan is aimed at those who want to achieve gradual weight loss. It includes a similar mix of whole and semi-skimmed milk and also contains at least five portions of fruit and vegetables per day.

The American Diabetes Association (ADA) does not recommend a standard carb intake for people with diabetes, as each person has different requirements. However, the ADA does provide some general tips for meal planning with diabetes:

• Eat at regular times and give your body two to three hours between meals to allow your blood glucose to lower to a desirable level before your next meal.
• The Diabetes Plate is a helpful way to visualise nutritional balance when planning meals. This involves filling half a nine-inch plate with non-starchy vegetables, a quarter with lean protein, and a quarter with quality carbohydrates.
• Healthy snacks can be part of your meal plan, but make sure you're actually hungry and not just thirsty. If thirsty, drink water or a zero-calorie beverage.

The National Institute of Diabetes and Digestive and Kidney Diseases recommends that a full plate includes:

• 50% non-starchy vegetables (e.g. leafy greens, peppers, carrots)
• 25% high-fibre carbohydrates (e.g. whole grains, legumes)
• 25% lean protein (e.g. lentils, tofu, fish, skinless chicken or turkey)

The US Department of Agriculture's dietary guidelines recommend that:

• 45% to 65% of an adult's calories come from carbohydrates
• Fewer than 10% come from added sugar
• 20% to 35% come from fat, with fewer than 10% of these being saturated fat
• 10% to 35% come from protein

Recommended fibre intake

Fibre is an essential part of a healthy diet and can provide a range of health benefits, especially for people with diabetes or prediabetes. Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It is recommended that adults eat 22 to 34 grams of fibre each day, depending on age and sex.

Health benefits of fibre

Fibre can help with blood sugar control and weight management, and can also lower the risk of heart disease, a common diabetes complication, and some cancers.

Control your blood sugar

Fibre isn't digested or broken down by the body, so it doesn't cause a spike in blood sugar like other carbohydrates. This is especially beneficial for people with diabetes or prediabetes.

Protect your heart

Fibre prevents the body from absorbing fat and cholesterol, which can lower triglyceride and cholesterol levels and may reduce the risk of heart disease.

Maintain your digestive health

Fibre acts like a scrub brush, cleaning the digestive tract and improving gut health. It also reduces the risk of colon cancer.

Keep you feeling full

Fibre moves slowly through the stomach, making you feel fuller for longer, which can help with weight loss or maintenance.

Types of fibre

There are two types of fibre, each with its own health benefits:

• Soluble fibre dissolves in water and forms a gel-like substance in the stomach, slowing down digestion. This helps control blood sugar and cholesterol. Soluble fibre is found in apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados.
• Insoluble fibre doesn't dissolve in water and remains whole as it passes through the stomach. It helps increase insulin sensitivity and keeps the bowels healthy for regular bowel movements. Insoluble fibre is found in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.

How to add more fibre to your diet

Try these tips to spread your fibre intake throughout your meals:

• Have a fibre-friendly breakfast like avocado toast with chickpeas, or oatmeal with nuts and berries.
• Choose whole grains like brown rice, quinoa, or whole wheat pasta.
• Focus on non-starchy vegetables like salads, spinach, broccoli, or frozen veggies.
• Add beans or legumes like lentils, peas, or different kinds of beans to salads, soups, or stews.
• Eat plenty of fruits, vegetables, nuts, and seeds like apples, bananas, baby carrots, almonds, sunflower seeds, or pistachios.

Remember to increase your fibre intake gradually to avoid digestive discomfort. Drink plenty of water to help food move through your system.

Meal planning considerations

There are several factors to consider when creating a diabetes meal plan. Firstly, it is important to balance carbohydrate intake with activity levels and the use of insulin and other medications. Carbohydrates should be counted and matched to insulin dosages, and highly processed carbohydrates and foods with added sugars should be limited.

Secondly, individuals should consume plenty of fibre to help manage blood sugar levels. This can be achieved by including whole grains, legumes, fruits, and vegetables in the diet. It is also important to understand how dietary choices can affect complications of diabetes, such as high blood pressure.

Another consideration is individual treatment plans and recommendations from a doctor or dietitian. The number of calories and carbohydrates needed each day will depend on factors such as blood glucose targets, weight management goals, and the use of medications. For example, individuals who are very physically active may require more calories than those who are sedentary.

When creating a meal plan, it is also important to plan meals that maximize ingredient use, such as roast chicken one day and chicken soup the next. This can help reduce waste and save money.

Finally, it is crucial to monitor blood sugar levels and weight regularly to see if the plan is producing the desired results. Adjustments can be made as needed by modifying portion sizes or adding extra snacks or meals.

Frequently asked questions