Download Nutrition Basics for Diabetes

Nutrition Basics for Diabetes
Presented to you by your Diabetes Care Team:
Virginia Center for Diabetes Prevention & Education
UVA Diabetes Education & Management Program
P O Box 800873
Charlottesville, Virginia 22908
Office Number: (434) 243-4620
FAX Number: (434) 243-4619
revised 03.2017
Class Objectives:
 Participants will learn how to make healthy food choices
 Participants will gain an understanding of how different nutrients effect their blood glucose levels
and overall health
 Participants will learn the plate method and basic carbohydrate counting for meal planning
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
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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
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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.
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Sweet potatoes instead of white potatoes, more often, when potatoes are eaten
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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.
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Starches
½ cup Dried Beans (pinto, navy, lentil,
garbanzo, great northern)
½ cup cooked cereal
(oatmeal, cream of wheat, grits, etc.)
¾ cup dry, unsweetened Cereal (check
labels)
1/3 cup Pasta; cooked (all kinds)
1/3 cup Rice; cooked (all kinds)
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Breads
1 slice Bread (whole wheat, rye, white)
½ English muffin or small bagel
½ Pita pocket bread (6”-8” across)
1 small Dinner Roll
1/2 Sandwich bun or roll
1 Tortilla (6” corn or 8” flour)
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Starchy Vegetables
½ cup Corn or Peas
6" ear Corn on the cob
1 small (3 oz.) Potato; baked, boiled,
steamed
½ cup Yam or sweet potato 1/2 cup
1 cup Squash (winter, acorn) or
Pumpkin
1/3 cup Plantain (green, mature)
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Crackers/Snacks
4-6 Crackers
3 Graham crackers squares
¾ oz. Pretzels (hard)
3 cups Popcorn (popped)
3 Gingersnaps
2 Rice Cakes
15-20 Chips
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Fruits
1 serving or 15 grams of carbohydrate. Choose fresh, frozen, or canned without added
sugar.
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1 medium Apple
½ cup Applesauce or canned fruit; no
sugar added
Banana (medium) 1/2
¾ - 1 cup Berries
1 cup Cantaloupe or honeydew melon
12 Cherries
½ Grapefruit
17 Grapes (small)
¾ cup Mandarin oranges
½ Mango
1 medium Orange
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1 cup Papaya
1 small-medium Peach or pear
¾ cup Pineapple; fresh
2 Plums
2 Tbsp. Raisins or craisins
¼ cup Dried Fruit
2 Tangerines (cuties, halos)
1 ¼ cup Watermelon
1 Tbsp. Fruit spreads, jam, or jelly
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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
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Milk and Milk Products
1 serving or 12 grams of carbohydrate. Choose low-fat, non-fat, or dairy alternatives.
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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
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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.
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Artichokes
Asparagus
Bean sprouts
Beans (green, waxed, Italian, snap)
Beets
Broccoli
Cabbage
Carrots
Eggplant
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Greens
Mushrooms
Okra
Pea pods or snow peas
Peppers
Sauerkraut
Spinach
Squash (summer and zucchini)
Tomato
Tomato or vegetable juice
Other lists
* Others Carbohydrates (15 g of
carbohydrate): It is best to look at the label!
 2 small cookies
 2 inch brownie square or cake with no
icing
 ½ cup Ice cream (regular, light, or fat
free)
 1/3 cup frozen yogurt
 ½ cup sugar-free Pudding
 ¼ cup Sherbet
Free Foods have less than 5 g of
carbohydrate per serving. Large portions of
some of these foods can raise blood glucose.
Examples include:
 Sugar-free gelatin
 1 piece of hard, sugar-free candy
 1 Tbsp catsup or pickle relish
 Coffee, tea, diet soft drinks
 Sugar substitutes
 Spices, herbs, mustard, cooking sprays
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Protein Recommendations:
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Meals should be balanced with adequate protein and fat.
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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.
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Eating too much protein and fat may cause weight gain and other diabetes-related
complications such as heart disease and kidney disease.
Meat and Meat Substitutes
 cooked lean chicken, beef, pork, fish, turkey, venison
 low-fat cheeses (1 slice is 1-oz protein)
 ¼ cup cottage cheese
 1 egg (1-oz protein)
 1 Tbsp nut butter (1-oz protein)
 1/2 cup tofu (1-oz protein)
3-oz meat
portion
Fat Recommendations:
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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.
Fats and Serving Sizes (small amounts):
 2 Tbsp – Avocado or reduced fat salad dressing
 1 oz nuts (examples – 10 peanuts, 6 almonds)
 1 tsp of oil, butter, stick or tub margarine
 2 tsp. regular mayonnaise
 1 Tbsp – low-fat margarine spread, reduced fat mayonnaise, regular salad dressing
 2 Tbsp half and half, sour cream
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.
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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.
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Carbohydrates. Your meals should include approximately 3 or 4
Plate Method at Breakfast
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.
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Vegetables. Fill half your plate with 1 cup or more of non-starchy
Fruit
1/2 banana
1/2 cup juice
1 cup berries
2 Tbsp raisins
Protein
1 egg
1 oz cheese
2 Tbsp peanut
butter
Milk or
yogurt
1 cup
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.
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Lean Protein. The protein section should provide 3 ounces of meat
Starch/grain/bread
2 slices whole wheat bread
1 cup oatmeal
2 oz dry cereal
1 Eng. muffin or sm. bagel
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.
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Non-Starchy
Vegetables
Cucumbers
Carrots
Cabbage
Cauliflower
Green beans
Leafy greens
Lettuce
Tomatoes
Celery
Peppers
Eggplant
Broccoli
Asparagus
Spinach
Mushrooms
Serving = 1 cup raw
or ½ cup cooked
Lean Protein
MEAT
Fish
Chicken
Turkey
Pork loin
Lean beef
Seafood
NON-MEAT
Beans*
½ cup*
Eggs
1 egg
Peanut Butter
1 Tbsp
Tofu
½ cup
Low-fat Cheese 1 slice
*count as one
carbohydrate serving
Sources of
Carbohydrate
Starch, Fruit,
&/or Milk
CHOOSE 3-4serv.
Non-Starchy Vegetables
UNLIMITED
Lean Protein
CHOOSE 2-3 oz.
Oozoz
1 serving of carbohydrate = 15 grams of carbohydrate
Starches
Potatoes
Corn
Dry beans ½ cup
Peas
Macaroni
Pasta
1/3 cup
Rice
Breads
Crackers
Pretzels
read
Muffins
label
Waffles
Pancakes
Fruits
Orange
Pear
Apple
1 fruit
Kiwi
Peach
Banana
Mango
½ fruit
Grapefruit
Berries
Grapes
1 cup
Pineapple
Cantaloupe
Watermelon
Milk
Skim milk
Low fat milk 1 cup
Lite yogurt
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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
Preferred fat sources, in small amounts
Monounsaturated
Oil (olive, canola, peanut)
Olives
Avocados
Peanut butter
Nuts (peanuts, cashews, almonds)
↓ LDL cholesterol
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Polyunsaturated
Oil (Corn, Safflower, Soybean)
Margarine
Mayonnaise
Walnuts
Sesame Seeds
Omega fatty acids in fish
↓ LDL cholesterol
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Saturated Fat
Limit these fat sources
Meat
Cheese
Egg yolk
Whole milk
2% milk
Ice cream
Butter
Bacon
Sour cream
Fatback
Coconut oil
Shortening
Hydrogenated
vegetable oil
Poultry skin
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Trans Fat
Avoid these fat sources
Partially hydrogenated
vegetable oil
(may be found in vegetable
shortening, some
margarines, crackers,
cookies, snack foods)
 ↑ LDL cholesterol
 ↓ HDL cholesterol
↑ 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 <1,500 mg sodium per day
Strategies for Reducing Sodium:
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Decrease salt in cooking; Remove the salt shaker from the table
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Try seasonings and spices that can add flavor without adding sodium
Look for lightly salted, lower sodium, or no salt added products
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Drain and rinse canned foods
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Avoid/limit - fast foods, processed meats, rice/noodle mixes and boxed meals,
canned foods, salty snacks
Choose pre-packaged foods that are:
o Less than 300 mg per serving for snacks and side
dishes
o Less than 600 mg per serving for entrée items
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CHO0SING SNACKS
Aim for no more than 15-20 grams of carbohydrate for snacks.
Choose one from each circle for a healthy, satisfying snack.
Tip: CHOOSE RAW VEGGIES ANYTIME
CARBOHYDRATES
Grains
1 mini bagel
½ English muffin
20 pretzels sticks
2 4-in. rice cakes
6 crackers
12-15 veggie chips
½ whole wheat pita
¼ cup low-fat granola
2 slices reduced calorie bread
1 whole wheat tortilla (6 in.)
3 graham cracker squares
3 cups light popcorn
Fruits
1 ¼ cup whole strawberries
¾ cup blackberries or blueberries
1 cup cantaloupe or honeydew
1 ¼ cup watermelon
1 small apple or pear
½ cup cherries
1 medium peach
2 tbsp. raisins
17 grapes
Dairy
8 oz. low fat or fat-free milk
~6-8 oz. lite yogurt
½ cup ice cream
½ cup sf pudding
PROTEIN
Meats
1-2 oz. white meat,
skinless, chicken, turkey
1 hard boiled egg
½ cup egg whites
1-2 oz. deli meat
1-2 oz. turkey/tuna/egg salad
made with light or fat-free mayo
1-2 oz. salmon
Cheese
1 oz. part-skim block cheese, soy cheese
or string cheese
¼ cup part-skim grated cheese
¼ cup low fat or fat -free cottage cheese
2 tbsp fat-free cream cheese
Beans & Dip
1/4 cup hummus
½ cup tofu
1/3 cup bean dip
¼ - ½ cup edamame
1 oz soynuts
¼ cup Nuts & Seeds
1 oz. sunflower, pumpkin,
or sesame seeds
1 oz. pecans, walnuts, almonds,
cashews, or peanuts
1 oz. peanut, almond, or
cashew butter
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NOTES:
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Thank you for attending “Nutrition Basics for Diabetes”
Additional nutrition class offered: “Eat Smart, Change Your Lifestyle”
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