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Cook'n with Betty Crocker 
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How to Use This Book |
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Print this Recipe How to Use This Book Magic Menus allows you to choose the calorie level that best meets your needs. First, you need to know how many calories you require daily. The best way to do this is to meet with a registered dietitian or certified diabetes educator, who can design a meal plan with the right number of calories for your nutritional needs. Basic Meal Plan: 1,500 Calories a Day Each breakfast, lunch, and dinner in Magic Menus has about the same number of calories as the other breakfasts, or lunches, or dinners, so you can mix and match them to suit your own tastes. One day’s breakfast, lunch, and dinner add up to about 1,350 calories. By adding two 60-calorie snacks OR one 125-calorie snack, your daily total will be 1,500 calories-the Basic Meal Plan. Choose any menus you like. All the portions on the menus are for one person, so you can have everything listed. If you need more or fewer calories than this, no problem. Adjusting meals to meet your requirements is easy. Basic Meal Plan Plus If you are following a meal plan that allows you 1,800 calories a day, use the chart on the next page to adjust the Basic Meal Plan. First, choose any menu in Magic Menus that you want. Then, move down the 1,800-calorie column and follow the directions. Breakfast, lunch, and dinner are the same as in the Basic Meal Plan. The extra calories you need will come from snacks-a 125-calorie morning snack, a 125-calorie afternoon snack, and a 170-calorie evening snack. The chart also shows you how to reach a 2,100-calorie meal plan. You may want to alter this plan to meet your needs if you are pregnant or breastfeeding. Basic Meal Plan Minus If you are following a meal plan of 1,200 calories a day, use the chart on page 11 to adjust the Basic Meal Plan. To meet your body’s nutritional needs, you need to eat at least 1,200 calories a day. First, choose any menu in Magic Menus that you want. Then, move down the 1,200-calorie column and follow the directions: Take away 1 Starch or 1 Milk from breakfast in the Basic Meal Plan. Take away 1 Fruit at lunch from the Basic Meal Plan. Take away 1 Fat at dinner from the Basic Meal Plan. There are no snacks in the 1,200-calorie meal plan. This chart also shows you how to reach a 1,350-calorie meal plan. Carbohydrate Counting The number of carbohydrate (carb) grams is listed on each menu. Why Count Carb? Why should you count the grams of carb you eat? Because it is the carb in food that raises your blood glucose levels! And it raises them in predictable ways. If you eat about the same amount of carb at each meal and snack, chances are your blood glucose levels will settle into a steady pattern, giving you greater glucose control and a much-reduced risk of diabetes complications. You can also add new foods to your meal plan if you count the grams of carb in them-then you just substitute one carbohydrate-containing food for the other. How to Count Carb First, you need to know the number of carb grams in the food you’re eating. If you’re following the exchange meal planning system, each starch, fruit, and milk serving has about 15 grams of carbohydrate. A vegetable serving has about 5 grams of carbohydrate. The carb choices meal planning system also has 15 grams of carbohydrate per serving. If you look at the Nutrition Facts on a food label, you’ll find the carb grams per serving listed under Total Carbohydrate. (Be careful not to confuse the gram weight of the food, listed after the serving size, with grams of Total Carbohydrate.) Under Total Carbohydrate are Sugars and Dietary Fiber. Ignore the Sugars because they are included in the Total Carb. But if you eat more than 5 grams of fiber, you can subtract it from the total carb count (another reason why high-fiber foods are a healthy bonus for you). Next, you need to know how many grams of carb to eat at each meal, based on your diabetes treatment plan (exercise, diabetes pills, and/or insulin). Most adults need about 60-75 grams of carb at each meal. It’s important to measure your serving sizes. A bigger serving has more carb. Add up your carb totals at each meal, and try to keep your totals within your range to get the benefits of better blood glucose control. (For more information, check out ADA’s Complete Guide to Carbohydrate Counting.) How This Book Helps Simply check the carb gram total under each menu number. To keep your daily totals consistent, choose meals and snacks that add up to your desired number. For example, on Monday choose Breakfast 21, Lunch 12, Dinner 17, and 60-calorie Snack 5 for a daily total of 182 carb grams. The next day, eat Breakfast 10, Lunch 9, Dinner 26, and 60-calorie Snack 3 for a total of 214 carb grams. Knowing the carb totals for every meal really helps you stay consistent from day to day! Basic Meal Plan Plus 1,500 Calories Meal 1,200 Calories 1,350 Calories (Basic Meal Plan) Breakfast Take away 1 Starch OR 1 Milk Same as Basic Meal Plan Total calories: 350 from Basic Meal Plan Total calories: 350 Total calories: 270 Morning Snack Lunch Take away 1 Fruit from Same as Basic Meal Plan Total calories: 450 Basic Meal Plan Total calories: 450 Total calories: 390 Afternoon Snack Dinner Take away 1 Fat from Same as Basic Meal Plan Total calories: 550 Basic Meal Plan Total calories: 550 Total calories: 505 Evening 2 60-calorie snacks OR Snack 1 125-calorie snack Total calories: 125 This recipe comes from the Cook'n collection. Try Cook'n for FREE!
Guidelines for Good Nutrition The Six Food Groups |
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