Class Objectives:



Nutrition Basics for Diabetes

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Presented to you by your Diabetes Care Team:

Virginia Center for Diabetes Prevention & Education

UVA Diabetes Education & Management Program

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P O Box 800873

Charlottesville, Virginia 22908

Office Number: (434) 243-4620

FAX Number: (434) 243-4619

Choosing What, When, & How Much to Eat?

1.) What to Eat

• All foods can fit into a healthy diabetes eating plan

• Eat a variety of foods that includes vegetables, whole grains, fruit, low-fat or non-fat dairy or dairy alternatives, healthy fats, lean or plant-based proteins

• Eat balanced meals to get the nutrients your body needs and best glycemic control

• Choose lower-fat and lower-sodium containing foods for heart health

• Choose water and calorie-free drinks instead of sweet drinks

2.) When to Eat

• Do not skip meals

• Eat within 1-2 hours of waking up

• Space your meals evenly throughout the day; eat every 4-5 hours

• Eat meals and snacks at consistent times each day

• Work snacks into your meal plan, if you enjoy having snacks between meals

3.) How Much to Eat

• Try not to eat too much at one time

• Eat a consistent amount of food at meals; particularly carbohydrates

• Become aware of of serving sizes so that you can better control your portion sizes

• Measure out foods and learn to read labels

What are Carbohydrates?

Carbohydrates (carbs) are the body's main energy source and also provide important vitamins, minerals and fiber that your body needs. Carbohydrates are not bad but some choices are better than others. Selecting better carbohydrate choices in right-size portions is a key to healthy diabetes meal planning.

Types of Carbohydrates:

1. Sugars

o Natural Sugars

▪ Fruit and Fruit Juice (fructose or fruit sugar)

▪ Milk and Yogurt (lactose or milk sugar)

o Added Sugars

▪ Table sugar (sucrose), honey, molasses, nectars, sweet drinks, desserts

2. Starches (also known as complex carbohydrates)

o Breads, cereals and grains, pasta, starchy vegetables, crackers, beans, peas, lentils

o Complex Carbohydrates are a major source of dietary fiber

3.) Fiber – the indigestible part of plant foods that aides in overall good health

Choose Healthy Carbohydrates, such as:

• Whole grains - Foods that list a whole grain as the first ingredient:

o Whole wheat flour, stone-ground whole wheat, whole oats/oatmeal, brown rice, wild rice, rye, barley, whole wheat pasta, whole grain corn, popcorn, millet, quinoa

• Beans (legumes) and lentils, like black beans, kidney beans, pinto beans. Beans are also a great plant-based protein source.

• Sweet potatoes instead of white potatoes, more often, when potatoes are eaten

• Limit refined starches, which are processed white-flour based products. White foods are not as nutritious and can raise blood glucose levels higher.

How Much Carbohydrate Should You Eat?

Below is the general recommendation that can be individualized to meet your needs.

1 carbohydrate serving (or choice) = 15 grams of carbohydrate

|AT EACH MEAL |3-4 servings of carbohydrate OR |

| |45-60 grams of total carbohydrate |

|SNACKS |1 serving or 15 grams of total carbohydrate |

What to look for on Nutrition Fact Labels for carbohydrate information

What is the serving size? __________

What is the total amount of carbohydrate per serving? ___________

If you eat 2 servings of this food, how many grams of carbohydrate will you consume? __________

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CARBOHYDRATE FOOD LISTS

|Starches/Breads |

|1 serving or 15 grams of carbohydrate. At least half your grains should be whole grains. |

|Starches |Starchy Vegetables |

|½ cup Dried Beans (pinto, navy, lentil, garbanzo, great northern) |½ cup Corn or Peas |

|½ cup cooked cereal |6" ear Corn on the cob |

|(oatmeal, cream of wheat, grits, etc.) |1 small (3 oz.) Potato; baked, boiled, steamed |

|¾ cup dry, unsweetened Cereal (check labels) |½ cup Yam or sweet potato 1/2 cup |

|1/3 cup Pasta; cooked (all kinds) |1 cup Squash (winter, acorn) or Pumpkin |

|1/3 cup Rice; cooked (all kinds) |1/3 cup Plantain (green, mature) |

| | |

|Breads | |

|1 slice Bread (whole wheat, rye, white) |Crackers/Snacks |

|½ English muffin or small bagel |4-6 Crackers |

|½ Pita pocket bread (6”-8” across) |3 Graham crackers squares |

|1 small Dinner Roll |¾ oz. Pretzels (hard) |

|1/2 Sandwich bun or roll |3 cups Popcorn (popped) |

|1 Tortilla (6” corn or 8” flour) |3 Gingersnaps |

| |2 Rice Cakes |

| |15-20 Chips |

|Fruits |

|1 serving or 15 grams of carbohydrate. Choose fresh, frozen, or canned without added sugar. |

|1 medium Apple |1 cup Papaya |

|½ cup Applesauce or canned fruit; no sugar added |1 small-medium Peach or pear |

|Banana (medium) 1/2 |¾ cup Pineapple; fresh |

|¾ - 1 cup Berries |2 Plums |

|1 cup Cantaloupe or honeydew melon |2 Tbsp. Raisins or craisins |

|12 Cherries |¼ cup Dried Fruit |

|½ Grapefruit |2 Tangerines (cuties, halos) |

|17 Grapes (small) |1 ¼ cup Watermelon |

|¾ cup Mandarin oranges |1 Tbsp. Fruit spreads, jam, or jelly |

|½ Mango | |

|1 medium Orange |Fruit Juices |

| |½ cup Apple, orange, or grapefruit |

| |1/3 cup Cranberry, grape, or prune |

| |1 bar (3 oz.) Fruit juice bars, frozen, 100% juice |

|Milk and Milk Products |

|1 serving or 12 grams of carbohydrate. Choose low-fat, non-fat, or dairy alternatives. |

| |

|1 cup Milk (skim, 1%, 2%, whole) |

|2 cup regular Plant-based milk (soy, almond, cashew, coconut) |

|6-8 oz. Yogurt (non-fat, lite, or plain); read the label |

|1/3 cup dry milk powder | |

| | |

|Non-starchy Vegetables |

|Enjoy these in any amount because the small amount of carbohydrate (mainly fiber) in them do not raise your blood glucose levels. This is not |

|an all-inclusive list. |

|Artichokes |Greens |

|Asparagus |Mushrooms |

|Bean sprouts |Okra |

|Beans (green, waxed, Italian, snap) |Pea pods or snow peas |

|Beets |Peppers |

|Broccoli |Sauerkraut |

|Cabbage |Spinach |

|Carrots |Squash (summer and zucchini) |

|Eggplant |Tomato |

| |Tomato or vegetable juice |

Other lists

Protein Recommendations:

• Meals should be balanced with adequate protein and fat.

• Most adults need only 6 ounces of protein a day.

o Large portions of protein may adversely affect your blood sugar.

o Meals without protein may cause your blood sugar to rise faster than desired.

• Eating too much protein and fat may cause weight gain and other diabetes-related complications such as heart disease and kidney disease.

Fat Recommendations:

• Include small amounts of healthy fats in your meals. A high fat meal will delay the rise of your blood sugar. See page 8 for details on fat sources and blood cholesterol levels.

• Fats are high in calories, too much can contribute to weight gain, so serving sizes should be small.

A Note about Alcohol: If you choose to drink alcohol, do so in moderation. The American Diabetes Association recommended limits:

• women – no more than 1 drink per day

• men – no more than 2 drinks per day.

Remember, a healthy meal plan should include:

complex carbohydrates, fiber, lean protein, lots of vegetables, and a limited amount of heart healthy fat.

Meal Planning Approaches: The Plate Method

The Plate Method is a meal planning approach that promotes consistent carbohydrate meals. Below are the guidelines for following the plate method. The Plate Method works best when using a 9-inch plate. As illustrated, the plate can be used to plan breakfast, as well as lunch and dinner.

• Carbohydrates. Your meals should include approximately 3 or 4 carbohydrate choices, which is equivalent to 45 to 60 grams of carbohydrates. (1 carbohydrate choice equals 15 grams of carbohydrates) Carbohydrates are grains, legumes, fruits, starchy vegetables, and dairy. Choose whole grains over processed, refined grains.

• Vegetables. Fill half your plate with 1 cup or more of non-starchy vegetables such as lettuce, cabbage, cucumbers, peppers, mushrooms, onions, garlic, beets, green beans, broccoli, celery, carrots, cauliflower and tomatoes. An easy way to meet this requirement is to eat a small salad along with your side vegetable.

• Lean Protein. The protein section should provide 3 ounces of meat or meat substitute, the same dimensions as a deck of cards. Examples are: poultry, fish, and lean steak. Examples of vegetarian sources of protein are: beans, tofu, cheese, eggs, and peanut butter.

1 serving of carbohydrate = 15 grams of carbohydrate

Meal Planning Approaches: Carbohydrate Counting

Carbohydrate Counting emphasizes the total amount of carbohydrate, not necessarily the source. This approach can be used to assure a consistent, controlled amount of carbohydrate.

Keys to remember:

• One carbohydrate serving = 15 grams of carbohydrate

• Goal for most people = 3-4 carbohydrate servings/meal, which is 45 – 60 grams/meal

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Sources and Types of Fats:

Food contains three types of fats, and some are better for you than others, depending on how they affect your cholesterol:

| | | |

|Unsaturated Fat |Saturated Fat |Trans Fat |

|Preferred fat sources, in small amounts |Limit these fat sources |Avoid these fat sources |

| | |Partially hydrogenated vegetable oil |

|Monounsaturated |Meat |(may be found in vegetable shortening, |

|Oil (olive, canola, peanut) |Cheese |some margarines, crackers, cookies, |

|Olives |Egg yolk |snack foods) |

|Avocados |Whole milk | |

|Peanut butter |2% milk |↑ LDL cholesterol |

|Nuts (peanuts, cashews, almonds) |Ice cream |↓ HDL cholesterol |

| |Butter | |

|↓ LDL cholesterol |Bacon | |

| |Sour cream | |

| |Fatback | |

| |Coconut oil | |

| |Shortening | |

| |Hydrogenated | |

| |vegetable oil | |

| |Poultry skin | |

| | | |

| |↑ LDL cholesterol | |

|Polyunsaturated | | |

|Oil (Corn, Safflower, Soybean) | | |

|Margarine | | |

|Mayonnaise | | |

|Walnuts | | |

|Sesame Seeds | | |

|Omega fatty acids in fish | | |

| | | |

|↓ LDL cholesterol | | |

Sodium Recommendations:

Reducing dietary sodium may help reduce blood pressure, as well as long-term complications associated with cardiovascular disease and kidney disease

• Goal is ................
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