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Personal Nutrition Eating Plan [pic]Name: Date:

Based on Calories/day:

% Carbohydrate ( grams)

% Protein ( grams)

% Fat ( grams)

Carbohydrate (Low Glycemic Index)

( 1 serving of starch = ~ 15 grams of

carbohydrates, 3 grams protein, 80–100 Calories

Vegetables (excluding corn, peas, potatoes)

( 1 serving of vegetables = ~ 5 grams of

carbohydrates, 2 grams protein, 25 Calories

Fruit

( 1 serving of fruit = 15 grams of carbohydrates,

60 Calories

Milk (Dairy)

( 1 serving of dairy = 12 grams

carbohydrates, 8 grams protein, 0-3 grams fat,

90 Calories

Protein

( 1 serving of protein = 7 grams protein,

2-5 grams fat, 45 Calories

Beans or Legumes

( 1 serving beans or legumes = 15 grams of

carbohydrates, 7 grams protein, 100 Calories

Fat

(1 serving of fat = 5 grams of fat, 55 Calories

1

The sLOW SUGAR Eating Plan [pic]

The sLOW SUGAR Eating Plan has been developed to include a list of carefully selected foods with a low glycemic load. Low glycemic load foods absorb into your blood slower than high glycemic load foods. High glycemic load carbohydrates cause a surge in blood sugar, which is matched by a surge in insulin. During high insulin surges, the body will store excess sugar as fat and also stimulate your appetite. Low glycemic load foods cause a smaller and more gradual rise in sugar and insulin, which allows your body to use sugar as energy instead of storing it as fat. Low glycemic load foods also keep you full for longer so you will eat less without being hungry.

It has been proven that a diet containing high glycemic load foods is associated with an increased risk of type 2 diabetes, coronary heart disease, and certain cancers (1). Creating healthy meals by combining low glycemic load carbohydrates (breads, cereals, pastas, cereal grains) with lean protein sources, vegetables, and healthy fats in correct portion sizes, enables you to keep your insulin and blood sugars down and therefore store less of your food as fat.

Each eating plan is personalized, nutritionally balanced, and geared towards your lifestyle and goals. Using glycemic load as the basis for your food choices there is no need to overly restrict your food intake, obsessively count calories, or starve yourself. If followed carefully and correctly, and combined with a regular routine of physical activity and exercise, you will be able to lose weight, maintain that weight loss, and avoid serious chronic diseases associated with excess body fat and high blood sugar.

2

References & Resources [pic]

1. Foster-Powell, K, et al. “International table of glycemic index and glycemic load values.” Am J Clin Nutr 2002;

76:5-56.

2. Brand-Miller, J, et al. The New Glucose Revolution.

NY: Marlowe & Company; 2003.

3. Duyff, RL. Complete Food and Nutrition Guide, 2nd ed. (CITY): American Dietetic Association; 2002.

4. Willett, W. Eat, Drink, and Be Healthy. The Harvard Medical School Guide to Healthy Eating. 2001.

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WORDS OF WISDOM! [pic]

Use these pointers to form your healthy habits!

• If you shouldn’t eat it, don’t buy it!

• Don’t snack on foods while you cook. Suggestion: Sip a cup of tea or diet beverage instead to calm your desire.

• Don’t eat standing up, take your meal and eat it at the table.

• Eat slowly and enjoy. If you eat slower, you’ll enjoy your meal longer!

• It is much more healthy to lose weight slowly (1-2 pounds a week) than quickly. A combination of fat loss with gains in muscle will make it much easier to maintain your weight loss.

22

The sLOW SUGAR Eating Plan Guidelines:

[pic]

Guideline #1: Drink WATER! Water has no calories and is a fraction of the cost of bottled diet beverages. Drink water not only between and during meals, but also before, during, and after exercise to stay fully hydrated.

Guideline #2: Drink diet beverages. Regular soda and juice contain large amounts of hidden sugar and calories that raise your blood sugar quickly. The extra “empty” calories are then stored in your body as fat.

Guideline #3: Drink 1% or skim milk and eat low-fat dairy products. Milk, cheese and yogurt are very important for protein and calcium; however, high-fat dairy choices can add a lot of excess saturated fat to your diet.

Guideline #4: Use sugar substitutes for your daily coffee and tea instead of regular table sugar. One teaspoon of sugar contains 16 calories, which add up very quickly if consumed everyday!

Guideline #5: Choose whole grains over refined carbohydrates. Whole grains are digested in the body slower than refined grains (white flour) and keep you full for a longer period of time.

Guideline #6: Always make sure your meals are balanced with low glycemic load carbohydrates, vegetables, good sources of protein, and healthy fats. Having a balanced meal slows the absorption of sugars into the blood, which helps to keep you blood sugar and insulin levels low. This keeps you full for longer so you will ultimately eat less.

3

CARBOHYDRATES [pic]

Bread, Pasta, Cereal, & Whole Grains

BREADS

[pic]POINTERS:

• Eat bread sparingly; no more than 3 slices a day.

• Eat breads with whole grains:

o Whole grain = The entire edible part of any grain.

o Whole grains are high in fiber, which help slow the absorption of sugar into the blood.

• When buying bread look at the INGREDIENTS and buy those made with stone ground whole-wheat flour.

BREADS Serving Size

Healthy Choice Hearty 7 Grain 1 slice

Light Bread 2 slices

Linseed Rye Bread 1 slice

Mixed Grain Whole Wheat Breads 1 slice

Oat Bread (whole wheat) 1 slice

Oat - Bran Bread 1 slice

Oat Kernel Bread (whole wheat) 1 slice

Pita Bread (whole wheat) 1/2 pita

Pumpernickel Bread 1 slice

Rye Kernel Bread 1 slice

Sourdough 1 slice

Sourdough Rye, Arnold’s 1 slice

Stone ground Whole Wheat 100% 1 slice

4

EXERCISE [pic]

• Exercise is connected to diet. It is necessary to help you lose weight and maintain your weight loss!

• Exercise helps you burn excess fat and control your blood sugars. It also helps decrease your risk of developing chronic diseases.

• Be physically active at least 30-60 minutes a day.

• Exercise moderately 30-60, minutes 4-5 times a week.

[pic]POINTERS:

• Being physically active doesn’t mean that you have to strap on your walking shoes everyday and sweat for a half hour. There are many ways to incorporate activity into your day:

o Walk around a mall.

o Clean your house with a purpose.

o Climb the stairs instead of riding the elevator.

o Walk or bike to your destination or job instead of driving a car or using public transportation.

o Park at the far end of a parking lot and walk to the store.

o Get off the bus or subway one or two stops early and walk to your destination.

o Rake leaves or shovel snow.

• Make exercise and physical activity FUN!!

o Make walking or biking a social event with your family or friends.

o Learn a new sport such as rowing or tennis.

o Keep a journal and try to beat your record week to week. Compete with yourself and others!

Your daily activity does not have to take place in only one block of time during the day. Be active all day!

21

Seasonings: Use as many seasoning as you want!

Flavoring extracts (vanilla, almond, etc.)

Garlic

Herbs, fresh or dry

Pimento

Soy sauce (low sodium)

Spices (avoid spices containing salt or sodium)

Tabasco® or hot pepper sauce

Wine, used in cooking

Worcestershire sauce

Sugar-free foods: Eat as much as you want!

Diet Jell-O® (sugar-free)

Gum (sugar-free)

Sugar substitutes (Equal®, Splenda®, Sweet ‘n Low®)

20

PASTA

[pic]POINTERS:

• The key to eating pasta is PORTION SIZE!

o It is very easy to overeat and consume large amounts of calories when eating pasta.

o Make sure to measure out your pasta, and eat about 1 cup cooked mixed with meat, beans, or vegetables for an easy lunch or dinner.

• Choose whole wheat pasta over durum wheat pasta because it is less refined and contains more fiber.

PASTA 1 serving = 1/2 cup cooked pasta

Capellini

Fettuccine, egg

Linguini, thick & thin

Noodles

Macaroni

Ravioli, durum wheat, meat filled

Spaghetti

Spirali Pastina

Star Pastina

Tortellini, cheese

Vermicelli

Whole Wheat Pasta

5

CEREALS

[pic]POINTERS:

• Cereals are excellent for a fulfilling breakfast or a small snack if hunger hits during the day.

• Again, PORTION SIZE is the key! (

o Keep your portion size to about 1 cup (2 servings) at breakfast or about 1/2 cup (1 serving) for a snack.

• Look for cereals with > 5 grams of fiber, and < 5 grams of sugar!

Cereals Serving Size

All-BranTM, Kellogg’s 1/2 cup

All-BranTM, Kellogg’s (Fruit ‘n’ OatsTM) 1/2 cup

Cream of Wheat 1/2 cup cooked

Bran ChexTM, Nabisco 1/2 cup

Granola, low fat 1/4 cup

Hot Cereal, apple and cinnamon 1/2 cup cooked

Just Right, Kellogg’s 1/2 cup

Kashi 1/2 cup

LifeTM, Quaker Oats Co. 1/2 cup

Mini-WheatsTM, Kellogg’s (whole wheat) 1/2 cup

Muesli 1/4 cup

NutrigrainTM, Kellogg’s 1/2 cup

Oat BranTM, Quaker Oats 1/2 cup

Oatmeal 1/2 cup cooked

Puffed Wheat 1 1/2 cup

Raisin BranTM, Kellogg’s 1/2 cup

Rice Bran 1/2 cup

Shredded Wheat, PostTM 1/2 cup

Special KTM, Kellogg’s 1/2 cup

6

NO CALORIE DRINKS [pic]

Bouillon, broth

Carbonated, mineral, or flavored water

Club soda

Coffee (black)

Diet soft drinks, sugar-free

Drink mixes, sugar-free (Crystal Light®)

Tea

Tonic water, sugar-free

MISCELLANEOUS FOOD ITEMS [pic]

Food Serving Size

Pasta sauce (1 carbohydrate) 1/2 cup

Popcorn (air popped or light) (1 carbohydrate) 2 cups

Power BarTM (3 carbohydrates) 1 bar

Pudding, sugar free, skim milk (1 dairy) 1 cup

Soup: Lentil soup (1 carbohydrate or 1 protein) 1/2 cup

Split pea (1 carbohydrate) 1/2 cup

Tomato soup (1 carbohydrate) 1/2 cup

Tomato sauce (1 carbohydrate) 1 1/4 cup

Whole wheat crackers (1 carbohydrate) 5

Condiments: Use as much as you want, unless specified

Horseradish

Hummus (2 TBSP = 1 bean)

Ketchup (1 Tbsp)

Lemon juice

Lime juice

Mustard

Soy sauce (light)

Teriyaki sauce

Vinegar

19

BEVERAGES & ALCOHOL [pic]

[pic]POINTERS:

• WATCH WHAT YOU DRINK! “Empty” calories (calories from sugar with no nutritional value) are in all drinks except diet beverages and water.

• Consume whole fruit instead of fruit juice, which contains added and natural sugars.

• If you feel thirsty DRINK WATER!

• Even if you don’t feel thirsty DRINK WATER! Consuming a cup of water before each meal will help you to control your appetite.

• At mealtime drink water, diet beverages, coffee or tea.

• Use sugar substitutes and 1% or skim milk in coffee and tea.

• Alcohol and alcoholic beverages are loaded with calories! Reduce calories by using diet soda.

• Avoid mixed fruity drinks made with sour mix or fruit juices and drinks made with cream or milk.

|Alcohol |Serving Size |Calories |

|Wine |1 cup (8 oz) |110-230 kcal |

| | |(dry-sweet) |

|Gin, rum, vodka, or whiskey | | |

|80 proof |1 shot (1 oz) |50 kcal |

|90 proof |1 shot (1 oz) |55 kcal |

|100 proof |1 shot (1 oz) |62 kcal |

|Light Beer |1 pint draft |150 kcal |

|Regular Beer |1 pint draft |250 kcal |

Alcohol exchanges:

1/2 cup of wine = 1 fat

1 oz shot of gin, rum, vodka, whiskey = 1 fat

12 oz beer = 1 fat + 1carbohydrate

18

WHOLE GRAINS

[pic]POINTERS:

• Whole grains are unrefined carbohydrates. This means that the fiber in the grains are still intact. They absorb slower into your blood, and fill you up for longer periods of time.

• Whole grains are a great addition to your meals and should be eaten as a carbohydrate everyday in one, if not all of your meals.

• Add your choice of whole grains to soups, stir-fries, salads, or pasta sauces.

• Bulgur is great anytime of the day! It makes a tasty hot cereal or a nutty addition to your lunch or dinner meal!

Whole Grains Serving Size

Barley, pearled 1/2 cup cooked

Basmati Rice 1/3 cup cooked

Buckwheat 1/2 cup cooked

Bulgur 1/2 cup cooked

Couscous 1/3 cup cooked

Oats 1/2 cup cooked

Rice, brown 1/3 cup cooked

Uncle Ben’s( Converted(, white rice 1/3 cup cooked

Wild Rice 1/2 cup cooked

7

STARCHY VEGETABLES

[pic]POINTERS:

• Potatoes have a very high glycemic load. When eaten, your blood sugar and insulin levels increase significantly in a short amount of time. Your body quickly stores the sugars from potatoes, causing the blood sugar to then quickly decrease. These large spikes in blood sugar levels makes it difficult for a person with diabetes to control their blood sugars. In addition, a quick decrease in blood sugar induces hunger in a short period of time (1-2 hours) after you have eaten.

• Eat sweet potatoes or yams in place of potatoes. It is best to prepare them as a baked sweet potato or yam with the skin on. The skin has extra fiber. The extra fiber keeps you full longer and helps slow down the absorption of sugars into the blood.

• Peas and corn also have a much lower glycemic load than potatoes and are very easily added to soups, stir-fries, salads, or side dishes.

Starchy Vegetables Serving Size

Corn 1/2 cup

Peas, green 1/2 cup

Sweet potatoes 1/2 cup (size of a small potato)

Winter Squash 1/2 cup

Yam 1/2 cup (size of a small potato)

8

Fats (mono and polyunsaturated)

Fat Serving Size

Avocado (1/8 or 1 oz)

Canola oil 1 tsp

Corn oil 1 tsp

Cottonseed oil 1 tsp

Flaxseed oil 1 tsp

Margarine, non-hydrogenated (Smart Balance) 1 Tbsp

Mayonnaise (reduced-fat) 1 Tbsp

Olives 8 large

Olive oil 1 tsp

Peanut oil 1 tsp

Soybean oil 1 tsp

Safflower oil 1 tsp

* One Tbsp of salad dressing made with oil counts as a fat serving.

Nuts & Seeds Serving Size

Almonds 8 nuts

Cashews 6 nuts

Hazelnuts 6 nuts

Macadamia nuts 6 nuts

Peanuts 10 nuts

Peanut butter 2 tsp

Pistachios 6 nuts

Pecans 4 halves

Sesame butter (tahini) 2 Tbsp

Sesame seeds 1 Tbsp

Sunflower seeds 1 Tbsp

Walnuts 4 halves

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FATS [pic]

[pic]POINTERS:

• NOT ALL FATS ARE BAD!

• GOOD fats are found in plant oils, fish, nuts, and seeds.

• The idea is to cut back on saturated and trans fats while increasing your consumption of monounsaturated and polyunsaturated fat. Replace some of the carbohydrates in your diet with GOOD fats! This can improve your cholesterol levels and help prevent heart disease.

• By adding the correct amount and type of fat to your meals, you will be completing your meal.

• Stay away from red meats, butter and margarine, cream, and other high-fat dairy products to avoid harmful saturated fats.

• Read food labels! Those foods with over 2 grams of saturated fat or those that contain fully or partially hydrogenated oil should be avoided.

16

VEGETABLES & FRUIT [pic]

[pic]POINTERS:

• Eating and enjoying fruits and vegetables everyday has many benefits. It can lower your blood pressure, decrease your chance of having a heart attack or stroke, help protect you against cancer, and help you guard against constipation and age-related problems like cataracts and muscle degeneration.

• Fill up on fruits and vegetables so you don’t turn to high calorie snack foods when hunger hits!

• Eat fruits with skin to slow down the absorption of sugars into your blood.

• Fruits and vegetables are an excellent source of vitamins, minerals, antioxidants, phytochemicals and fiber!

• There is NO limit to the amount of fruits and vegetables you eat every day. They are very low in calories and fill you up because they are packed with fiber.

9

VEGETABLES

**Eat AT LEAST 3 servings of vegetables a day**

THERE IS NO LIMIT!

One Serving = 1/2 cup of cooked vegetables

= 1 cup of raw vegetables

[pic]POINTERS:

• Cut up raw broccoli or carrots as a snack during the day.

• Add a variety of vegetables to salads, soups, stir-fries, sandwiches, or any side dish!

Vegetable Serving Size = 1/2 cup cooked, 1 cup raw

Artichoke Okra

Artichoke hearts Onions

Asparagus Pea pods

Beans (green, wax, Italian) Peppers (all varieties)

Bean sprouts Radishes

Beets Salad greens

Broccoli Sauerkraut (>400 mg salt)

Brussels sprouts Spinach Cabbage Summer squash

Carrots Tomato

Cauliflower Tomatoes, canned

Celery Tomatoes, stewed

Cucumber Tomato/vegetable juice

Eggplant Water chestnuts

Green onions or scallions Watercress

Greens (collard, kale, mustard, turnip) Kohlrabi

Leeks Zucchini

10

BEANS & LEGUMES

[pic]POINTERS:

• Beans (legumes) have a very low glycemic load.

• They make an excellent addition to any soup, stir-fry, or salad.

• They give you fiber, vitamins, minerals, healthy unsaturated fats, and phytochemicals.

• You should eat at least one cup (2 servings) during the day. They fill you up and keep you full so you won’t be snacking on extra food during the day.

Legumes Serving Size

Baked beans, canned 1/3 cup

Beans, dried, not specified 1/2 cup cooked

Black-eyed beans 1/2 cup

Black beans 1/2 cup

Butter beans 1/2 cup

Chickpeas (garbanzo beans) 1/2 cup

Kidney beans 1/2 cup

Lentil, green 1/2 cup

Lentils, red 1/2 cup

Lima beans, baby, frozen 2/3 cup

Navy (haricot) beans 1/2 cup

Peas, dried split, yellow or green 1/2 cup cooked

Pinto beans 1/2 cup

Romano beans 1/2 cup

Soy beans (edamame) 1/2 cup

15

FISH, SEAFOOD, POULTRY, & EGGS

[pic]POINTERS:

• Never deep-fry your meat! Think of the 3 B’s:

Bake, Broil, or Boil it.

• Always buy tuna packed in water.

• Watch your portion size. Approximately 3 oz of meat equals the size of your palm.

Fish, Seafood, Poultry, & Eggs Serving Size

Chicken, fish, pork, turkey 1 oz

Egg 1 whole egg

Egg beaters 1/4 cup

Egg white 2 egg whites

Tuna fish (in water) 1.5 oz

Imitation crab meat 1 oz

Seafood (clams, lobster, scallops, shrimp) 1 oz

Other good sources of protein:

Cottage cheese (low-fat) 1/4 cup

Tempeh 1/4 cup

Tofu 4 oz, 1/2 cup

14

FRUIT

**Eat AT LEAST 2 servings of fruit a day**

[pic]POINTERS:

• If you are really hungry an hour before dinner, have a piece of fruit and a glass of water to decrease your hunger. This practice helps curb your appetite at dinnertime because you won’t be as hungry when you sit down at the table to eat your meal.

• If you choose to eat canned fruit, choose ones packed in a light syrup. Fresh fruits are always recommended over canned.

Fruit Serving Size

Apple, unpeeled 1 small

Applesauce, unsweetened ½ cup

Apple, dried 4 rings

Apricot, fresh 4 whole

Apricots, dry 4 rings

Banana, less ripe is best 1 small, 4 oz

Canned fruit (natural juice) 1/2 cup

Cherries, sweet, fresh 12 cherries

Fruit cocktail 1/2 cup

Grapefruit 1 large

Grapes 17 grapes

Kiwifruit 1 Whole

Orange 1 small

Peach, fresh 1 small

Pear, fresh 1 small

Pineapple, fresh 1/2 cup

Plum 2 small

Strawberries 1/2 cup

11

DAIRY PRODUCTS [pic]

[pic]POINTERS:

• Dairy products are important because they contain protein and calcium to help strengthen your bones and aid in muscle contraction. Make your choices low-fat.

• Drink only 1% or skim milk. Whole milk and 2% milk have high amounts of saturated fat.

• Eat light yogurt. Lower sugar means fewer calories, and less effect on your blood sugar.

• Other foods such as spinach, broccoli, tofu, and breakfast cereals are also good sources of calcium, without the saturated fat.

• Use low-fat or skim milk in your coffee and tea.

• Try low-fat cheese such as low-fat ricotta, part-skim mozzarella, string cheese, or a variety of reduced-fat cheeses.

• Consume 1000 mg – 1200 mg of calcium each day:

1 cup skim milk = 300 mg

1 cup plain yogurt = 450 mg

1 ½ oz part-skim mozzarella cheese = 300 mg

1 ½ oz swiss cheese = 400 mg

• If supplements are used, choose those with calcium citrate. Take one tablet of 500 mg twice a day if you don’t eat any dairy products with meals.

Dairy Product Serving Size

Butter milk 1 cup

Cheese, low-fat 1 ounce (1 inch cube)

Ice cream or frozen yogurt, low-fat 1/2 cup

Milk (skim or 1% low-fat) 1 cup

Sour cream (half-and-half or fat-free) 2 Tbsp

Yogurt (low-fat, light) 1 cup

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PROTEIN [pic]

*The BEST sources of protein are:

Fish, poultry, eggs, & soy products

[pic]POINTERS:

• Protein is also found in other foods like:

o Dairy products such as milk, yogurt, and cheese.

o Carbohydrates such as whole grains, breads, and pastas.

o All vegetables.

• Stay away from red meat! Red meat is considered a bad protein package because it is packed with saturated fat and cholesterol, which raises your risk of developing heart disease and stroke.

• Your eating plan is aimed to decrease your consumption of high glycemic load carbohydrates. Lean protein, when combined with healthy fats and low glycemic load carbohydrates, slow down the movement of food from the stomach to the intestine. They also promote a small and steady increase in blood sugar and insulin levels to keep you full for a longer period of time after your meal or snack.

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The

sLOW SUGAR

Eating Plan

[pic] [pic] [pic] [pic]

Developed and written by: Lisa M. Pepin, R.D., C.P.T.

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