Download Simply Setup Meals - Sanofi Diabetes Meal Guide

1
Serve It Up Right
2
Reading Labels
3
Serving Sizes
4
Carb Counting
5
Importance of Fiber
6
Types of Fat
7
Beyond Serving Size
8
Mindful Eating
9
Thoughts on Alcohol
10
Mealtime Ideas
Resources
Just the Right Amount
Your healthcare team can show you how many calories and
carbohydrates you should eat at each meal based on your age,
weight, activity, and glucose level. One of the best ways to control
your blood sugar is to focus on your carb servings for each meal.
One carb serving is equal to 15 grams of carbohydrates. Most men
can set a goal of 4-5 carb servings per meal, and most women can
aim for 3-4 carb servings per meal.
Check with your healthcare team about how many carb servings
you should be incorporating into your meal plan.
Simply Setup Meals
The plate method is a great place to start if you’re looking to live a
healthier lifestyle by balancing your nutrients throughout the day.
1
Decoding Food Labels
It’s very useful to learn how to read food labels and
understand the numbers on them. So let’s look at a sample label.
The % Daily Value represents the percentage of nutrients in one
serving of food that the FDA believes you should consume on a
daily basis (based on a 2000 calorie per day diet).
Two versions of a sample label
Current Label
Updated Label
2
Serving Sizes
The portion you’re planning to eat may not be the same as the
serving size on the label. So if the label serving size is ¼ cup and
you eat ½ cup, you are getting twice the calories, fat, and carbs
listed on the label.
Current Label
Updated Label
3
Carb Counting
Many people with diabetes count carbs because that total carb
intake has the strongest impact on post-meal blood sugar levels.
The total carbohydrates listed on the food include sugar and fiber.
The updated labels will include total carbohydrate, dietary fiber,
sugars, and added sugars.
It’s a good idea to spread your carb intake out across your meals
for the day. Skipping carbs completely in the morning and then
overloading for dinner can cause a huge spike in your blood
sugar levels.
Current Label
Updated Label
4
Make Friends with Fiber
A meal plan high in dietary fiber may help balance blood sugar
levels by slowing the breakdown of carbs into sugar. Fruits,
vegetables, whole grains, and beans are all good sources of fiber,
which is an important part of any meal plan. It’s a good idea to
eat about 25-30 grams of fiber a day.
5
Good Fat vs. Saturated Fat
Although fat is helpful in slowing the breakdown of carbs
into sugar, it’s important to limit saturated fat, trans fat, and
cholesterol. Eating less of these foods may help lower your risk
of heart disease. Some fat is okay in your diet, so it’s a good idea
to consider unsaturated fat sources like avocados and healthy
nuts like almonds. And be sure to eat reasonable servings of
these foods.
6
More Than Just Serving Sizes
Figuring out how much a serving size is can be a bit confusing.
Below is a helpful trick to help make sense of how much a cup
and ounce is.
Here’s a list of common foods you might eat each day. It gives
you an idea of the number of calories and carbs in each food.
7
Nutritional Guides
8
Nutritional Guides
9
Nutritional Guides
10
Nutritional Guides
11
Nutritional Guides
12
Mindful Eating
Many foods you cook or order every day can be made
healthier without losing taste and without much effort.
Try replacing unhealthy food with something that’s better
for you. But as always be mindful about your portion sizes.
When you go out to eat, look for the key healthy words on
the menu such as “grilled,” “broiled,” and “roasted,” instead
of items that may be fried in saturated fats or include
unnecessary breading.
13
Drinks with Friends
Drinking alcohol lowers your blood sugar levels – sometimes
with very little warning, and that can be dangerous. Ask your
healthcare provider if it’s okay to drink alcohol at all, and if it is,
find out how to manage your blood sugar levels when drinking.
If you decide to have a drink, be sure to eat something, too.
Never drink on an empty stomach.
14
Mealtime Ideas
If you’re looking to lose some weight,
reducing your serving sizes can
sometimes help. And if you lose
weight, this can also help lower your
blood sugar levels, as well as allow
insulin to work more efficiently in
your body. A true win-win. Here are
some suggestions for a day’s worth
of tasty meals and snacks for people
who are counting carbs.
15
Mealtime Ideas
16
Resources
There are plenty of online resources for people with diabetes.
Some of them also contain advice on recipes, carb counting and
making smart meal plans.
American Association of Diabetes Educators (AADE)
www.aadenet.org
American Diabetes Association (ADA)
www.diabetes.org
Academy of Nutrition and Dietetics
www.eatright.org
dLife
www.dlife.com
National Diabetes Education Program
www.ndep.nih.gov
Taking Control of Your Diabetes
www.tcoyd.com
17
©2002-2016 sanofi-aventis U.S. LLC, a Sanofi Company. All rights reserved.
US.GLT.16.08.146 Last Update: August 2016