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Meal Planning and Inspirations
An education program for the person with diabetes
Presented by:
Lisa Cogbill, RD LD CDE
Diet versus Diabetes
Meal Planning can be a challenge. Add in diabetes, and it can seem down right
daunting. But, meal planning done right can also make life a whole lot easier.
 Diet is a temporary fix
 Meal planning is for life
 Free Food or does it raise your sugar?
 5 grams of carbs or less = Free Food
 Vegetables
 Proteins
 Fats
 Fiber and Nutrition
 Foods that contain fiber
 Fiber cannot be digested or is only partially digested.
 Fiber may not cause significant blood sugar rises
 >5 grams of Fiber
 Apple versus Fiber One bar
 Sugar Free Foods with Sugar Alcohols
 Sugar alcohols are low calorie sweeteners made from carbohydrates
 Sugar Free FDA guidelines
 Examples of Sugar alcohols: Erthritol, Hydrogenated
Starch,Hydrolsates, Isomalt, Malitiol, Mannitol, Sorbitiol, Xylitol,
 Negatives: usually more expensive, can have a laxative effect, can effect
blood sugars
 Do not have to restock the pantry at home with sugar free foods
 Glycemic Index
 The glycemic index (GI) is a ranking of carbohydrates on a scale from 0
to 100 according to the extent to which they raise blood sugar levels
after eating.
 Foods with a high GI are those which are rapidly digested and absorbed
and result in marked fluctuations in blood sugar levels. Low-GI foods,
by virtue of their slow digestion and absorption, produce gradual rises
in blood sugar and insulin levels.
 Accuracy versus variations that are possible due to variety, ripeness,
cooking methods, processing
 Pros and Cons of Glycemic Index
GI Foods
 High GI Above 70 -white bread (only wheat endosperm), most white
rice (only rice endosperm), corn flakes, extruded breakfast cereals, glucose,
maltose, maltodextrins, potato, pretzels, parsnip
 Medium GI 55- 69 -not intact whole wheat or enriched wheat, pita
bread, basmati rice, potato, grape juice, raisins, prunes, pumpernickel
bread, cranberry Juice , regular ice cream, sucrose, banana
 Low GI 55 or less -Beans (white, black, pink, kidney, lentil, soy, almond,
peanut, walnut, chickpea); small Seeds (sunflower, flax, pumpkin, poppy, sesame);
most whole intact Grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley);
most Vegetables, most sweet Fruits (peaches, strawberries, mangos); tagatose;
 Why do certain foods always raise your blood sugar?
 Always adjusting insulin doses and amounts of carbs
to help with diabetes control?
 The Nutrition information is incorrect!
 Glutton versus Larger Portions??
 To eat cake or not to eat cake – That is the question
 Working with diabetes as a partner and not as an enemy
 Holiday and Special Occasion foods
 Healthy options for Holidays and Special Occasions
 Caloric Needs for people with diabetes
 I Hate Spinach!!
 Giving into their request – Pros and Cons
 2 Bite Rule
 We can grow out of this stage – We promise!!
What should your plate of food look like?
Five Easy Steps to Create Your Plate -It's simple and effective for both managing diabetes and losing
weight. Creating your plate let's you still choose the foods you want, but changes the portion sizes so
you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. When
you are ready, you can try new foods within each food category.
Try these five simple steps to get started:
Using your dinner plate, put a line down the middle of the plate.
Then on one side, cut it again so you will have 3 sections on your plate.
Fill the largest section with non-starchy vegetables such as: spinach, carrots, lettuce, greens,
cabbage, tomatoes, green beans
In one of the small sections, put starchy foods such as: whole grain breads, high-fiber cereal, cooked
beans and peas, potatoes, green peas, corn, lima beans, sweet potatoes, winter squash , low-fat
crackers, snack chips, pretzels, and fat-free popcorn
In the other small section, put your meat or meat substitutes such as: chicken, turkey , fish such as
tuna, salmon, cod, or catfish ,other seafood such as shrimp, clams, oysters, crab, or mussels , lean
cuts of beef and pork such as sirloin or pork loin, tofu, eggs, low-fat cheese
Add an 8 oz glass of milk. If you don’t drink milk, you can add another small serving of carb such as
a 6 oz. container of light yogurt
Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh,
frozen, or canned in juice or frozen in light syrup or fresh fruit.
The Results
 Who Wins?
 Keep Learning – Knowledge is Power
 Ask questions to your Diabetes Team
 One persons results may not be beneficial to your diabetes
 Experiment as often as possible
Sharing Section
 Suggestions?
 Questions?
 Thank you