Eating well with Diabetes. Information to help you make healthy food choices with diabetes

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1 Eating well with Diabetes Information to help you make healthy food choices with diabetes

2 Table of contents Page How do I eat well to help manage my diabetes?... The food groups... Serving sizes... What do healthy serving sizes look like on my plate?... 3 Group activity... 4 Is my meal healthy?... 5 The Diabetes Food Guide... 6 Measurement guide... 6 All about carbohydrates... 7 How do I read food labels?... 9 How many carbohydrates can I have?... Sample meal menus... 3 Snacks... What is my plan for eating well with diabetes?... Goal setting... 3 Resources... 4

3 How do I eat well to help manage my diabetes? Follow these guidelines:. Eat 3 meals a day spaced 4 to 6 hours apart.. Eat a variety of foods by choosing different food groups. 3. Eat a consistent amount of carbohydrates at each meal. 4. Choose small amounts of added fats and limit high fat foods, such as fried foods, chips and pastries. 5. Choose healthy portions of meat, about ¼ of your plate. 6. Choose high fibre choices. 7. Limit sugars and sweets such as sugar, regular pop, desserts, candies, jams and honey. The food groups The foods we eat can be broken down into 6 groups... Grains and Starches Milk and Alternatives 5. Meat and Alternatives 6. Fats and Oils Page -

4 Serving sizes Use these pictures to help you choose healthy servings from each of the food groups. Choose as much as you can hold in both hands. Grains and starches Choose an amount up to the size of a small fist or a tennis ball. Fruit Choose an amount up to the size of a small fist or a tennis ball. Meat and Alternatives Choose an amount up to the size of the palm of your hand and the thickness of your little finger. Fats Limit fat to an amount the size of the tip of your thumb. Pictures reprinted with permission from the Canadian Diabetes Association. Page -

5 What do healthy serving sizes look like on my plate? Plan for healthy eating. Dividing your plate into food groups can help you plan a balanced meal. Use this picture as a guideline to help you keep healthy servings on your plate. Include: ½ plate vegetables ¼ plate grains and starches ¼ plate meat and alternatives Complete your meal with a glass of low-fat milk and piece of fruit. Milk Fruit Grains and starches Meat and alternatives Page - 3

6 Group activity Can you think of an example of a breakfast, lunch and supper that includes foods from a variety of food groups? Use the pictures on pages and 3 to think about your serving sizes. Breakfast Lunch Supper Page - 4

7 Is my meal healthy? Eating Well with Diabetes When putting together a balanced meal, I chose: foods from a variety of food groups whole grain choices higher in fibre lower fat dairy product lean meat, poultry, fish or beans small amount of healthy fats from vegetable oils or nuts dark green and orange vegetables fruit Page - 5

8 The Diabetes Food Guide The diabetes food guide shows you the 6 food groups and examples of foods in each food group. Measurement guide = ½ cup to cup = to 3 ounces = cup to cups = teaspoon Page - 6

9 All about carbohydrates Which food groups have carbohydrates? In the Diabetes Food Guide, 3 Food Groups have carbohydrates. They are listed on the guide as Carbohydrate Foods: Grains and Starches Milk and Alternatives Carbohydrate Foods affect your blood sugar. These food groups do not have carbohydrates and will not affect your blood sugar: Meat and Alternatives Fats and Oils Page - 7

10 Extras Extra foods have no or very small amounts of carbohydrates and can be eaten to add variety to your meals and snacks. They include: artificial sweeteners broth cocoa powder coffee and tea condiments such as mustard, relish ( Tbsp)* and ketchup ( Tbsp)* dill pickles (one) herbs and spices jello, diet lemon or lime juice no added sugar syrup ( Tbsp)* salsa ( Tbsp)* sugar-free drinks, such as diet pop, Crystal Light sugar-free gum sugar-free jams and jellies ( Tbsp)* vinegar water * These foods may affect your blood sugar if used in larger amounts than listed. Page - 8

11 How do I read food labels? How to count grams of carbohydrate on a food label:. Look at the Nutrition Facts on the food label.. Look for serving size at the top of the Nutrition Facts table. The information in the table is based on this serving size. 3. Look for the carbohydrate grams. Carbohydrate grams include fibre, sugars and starch. Starch is not always listed. Fibre does not affect your blood sugar. Subtract the fibre grams from the carbohydrate grams. This equals the amount of carbohydrate that will affect your blood sugar. 4. How many carbohydrate choices are in the serving size? ( carbohydrate choice is about 5 grams carbohydrate) Page - 9

12 Old Mill Dempster s Country Harvest Nutrition Facts Per bagel (85 g) Amount % Daily Value Calories 0 Fat.5 g % Saturated 0.3 g + Trans 0 g % Cholesterol 0 mg 0% Sodium 4 mg 8% Carbohydrate 39 g 3% Fibre 4 g 5% Sugars 3 g Protein 9g. Serving size: bagel. Carbohydrate grams: 39 g Subtract Fibre grams: 4 g = 35 grams of available carbohydrate 3. Number of carbohydrate choices is about Nutrition Facts Per bagel (90 g) Amount % Daily Value Calories 40 Fat g 3% Saturated 0. g + Trans 0 g % Cholesterol 0 mg 0% Sodium 40 mg 7% Potassium 60 mg % Carbohydrate 47 g 6% Fibre g 8% Sugars 4 g Protein 8 g. Serving size:. Carbohydrate grams: Subtract Fibre grams: = grams of available carbohydrate 3. Number of carbohydrate choices is about Nutrition Facts Per / bagel (56 g) Amount % Daily Value Calories 50 Fat g % Saturated 0. g + Trans 0 g % Cholesterol 0 mg Sodium 340 mg 4% Potassium 75 mg % Carbohydrate g 0% Fibre g 5% Sugars 3 g Protein 5 g. Serving size:. Carbohydrate grams: Subtract Fibre grams: = grams of available carbohydrate 3. Number of carbohydrate choices is about If I eat a whole bagel = grams available carbohydrate Number of carbohydrate choices is about Page - 0

13 How many carbohydrates can I have? One choice from the Carbohydrate Foods has 5 grams of carbohydrate. This is called a carb choice. Different people need different amounts of carb choices each day. To manage your blood sugar, you need to spread your carb choices out evenly at meals and snacks. How many carb choices do I include at each meal or snack? These are general guidelines for healthy eating. Ask your dietitian about how many carb choices are right for you. Small appetites: include 3 carb choices (45 grams of carbohydrate) at each meal include carb choice (5 grams of carbohydrate) at each snack (if needed) Medium appetites: include 4 carb choices (60 grams of carbohydrate) at each meal include carb choice (5 grams of carbohydrate)at each snack (if needed) Large appetite: include 5 carb choices (75 grams of carbohydrate) at each meal include to carb choices (5 to grams of carbohydrate) at each snack (if needed) Use the chart on page in this handout to help you find out how many choices to include each day from all of the food groups in the Diabetes Food Guide. Page -

14 Food Group Small Appetite (00 calories) Medium Appetite (500 calories) Large Appetite (800 calories) Number of choices each day Number of choices each day Number of choices each day Grains and Starches Milk and Milk Alternatives Meat and Alternatives Fats The shaded areas show the food groups that have carbohydrate foods Page -

15 Small Meal Sample Menu Day Meal Food/Drink Small Meal # Carb Choices Breakfast Egg (cooked without fat) Bacon Whole wheat toast Margarine Skim or % milk Tangerine Lunch Meat sandwich: - Bread, whole grain - roast beef - light mayonnaise - lettuce Radishes Celery Cucumber Skim or % milk Dinner Spaghetti, whole wheat Tomato/meat sauce Salad Salad dressing Snacks, if needed (in between a meal or at bedtime) slice slice tsp cup slices oz Tbsp large leaves 3 stalks inches cup cup ¾ cup ½ cup unlimited Tbsp Grams of Carb Apple medium 5 Food Group / Page - 3

16 Large Meal Sample Menu Day Meal Food/Drink Large Meal # Carb Choices Breakfast Egg (cooked without fat) Bacon slice Whole wheat toast 3 slices 3 Margarine tsp Skim or % milk cup Tangerine Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Meat sandwich: - Bread, whole grain - roast beef - light mayonnaise - lettuce Radishes Pear Skim or % milk Spaghetti, whole wheat Tomato/meat sauce Salad Salad dressing Cantaloupe Skim or % milk 3 slices 3 oz Tbsp large leaves 3 cup cup ¾ cup ½ cup unlimited Tbsp cup cup 3 Grams of Carb Food Group / 5 5 Plain cookies 5 Page - 4

17 Small Meal Sample Menu Day Meal Food/Drink Small Meal # Carb Choices Breakfast Oatmeal ¾ cup Whole wheat toast slice Peanut butter Tbsp Skim or % milk cup Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Vegetable soup Sandwich: - bread, whole grain - salmon, canned - light mayonnaise Tomato Onion, sliced Plum Chicken or beef Mashed potatoes Gravy Margarine Nectarine Low fat yogurt ½ cups slice ¼ cup tsp ½ medium 3 oz. ½ cup cup Tbsp tsp ¾ cup Grams of Carb Pear medium Food Group Page - 5

18 Large Meal Sample Menu Day Meal Food/Drink Large Meal # Carb Choices Breakfast Oatmeal ¾ cup Whole wheat toast slices Peanut butter Tbsp Skim or % milk cup Blueberries cup Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Vegetable soup Sandwich: - bread, whole grain - salmon, canned - light mayonnaise Tomato Onion, sliced Plum Skim or % milk Chicken or beef Mashed potatoes Gravy Margarine Nectarine Low fat yogurt ½ cups slices ¼ cup Tbsp ½ medium 3 cup 4 oz. cup ½ cup 4 Tbsp tsp ¾ cup Grams of Carb Food Group 5 Popcorn, low fat (popped) 3 cups 5 Page - 6

19 Small Meal Sample Menu Day 3 Meal Food/Drink Small Meal # Carb Choices Breakfast Waffle Syrup, light Tbsp Skim or % milk cup Honeydew melon cup Margarine tsp Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Salad: - Lettuce - Cucumber - Tomato - Egg - Low fat cheese - Salad dressing Melba toast, whole wheat Margarine Banana Low fat yogurt Ham Sweet potato Broccoli Margarine Pineapple, ring cup ½ cup ½ medium oz. Tbsp 4 pieces tsp small ¾ cup 3 oz. /3 cup cup tsp slices Grams of Carb Food Group Extra 5 Popcorn, low fat (popped) 3 cups 5 Page - 7

20 Large Meal Sample Menu Day 3 Meal Food/Drink Large Meal # Carb Choices Breakfast Waffle 3 3 Syrup, light Tbsp Skim or % milk cup Honeydew melon cup Margarine tsp Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Salad: - Lettuce - Cucumber - Tomato - Egg - Low fat cheese - Salad dressing Melba toast, whole wheat Margarine Banana Low fat yogurt Ham Sweet potato Broccoli Margarine Pineapple, ring Skim or % milk cup ½ cup ½ medium oz. Tbsp 8 pieces tsp large ¾ cup 4 oz. cup cup tsp slices cup 3 Grams of Carb Food Group Extra 5 5 Pretzel sticks Page - 8

21 Small Meal Sample Menu Day 4 Meal Food/Drink Small Meal # Carb Choices Breakfast Bran flakes ½ cup Skim or % milk cup Raisins Tbsp Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Chicken on a bun: - Chicken - Bun - Mayonnaise, low fat - Lettuce - Tomato Mango Fish Rice Beans, green or yellow Margarine Skim or % milk oz. Tbsp large leaves slices ½ 3 oz. /3 cup cup tsp cup Grams of Carb Peach large 5 5 Food Group Vegetable Vegetable Page - 9

22 Large Meal Sample Menu Day 4 Meal Food/Drink Large Meal # Carb Choices Grams of Carb Food Group Breakfast Lunch Dinner Snacks, if needed (in between a meal or at bedtime) Bran flakes Skim or % milk Raisins Toast, whole wheat Margarine Chicken on a bun: - Chicken - Bun - Mayonnaise, low fat - Lettuce - Tomato Mango Yogurt, low fat fruit Fish Rice Beans, green or yellow Margarine Grapes Skim or % milk Crackers, soda Cheese cup cup Tbsp oz. Tbsp large leaves slices ¾ cup 3 oz. cup cup tsp 5 cup 6 oz Vegetable Vegetable Page - 0

23 Snacks Each snack is carb choice (equal to 5 grams of carbohydrate): ½ sandwich 6 soda crackers with oz cheese or Tbsp peanut butter ¾ cup low fat, no sugar added fruit yogurt 3 cups of popped low fat popcorn 4 baked tortilla chips with ¼ cup salsa cup low fat milk (add cocoa and artificial sweetener if desired) small to medium fruit with oz cheese plain cookies (digestives, arrowroot, cinnamon snaps) cup vegetable soup with 6 soda crackers salad (lettuce with red or green pepper, cucumber) with Tbsp low calorie dressing, Tbsp sunflower seeds and 5 grapes 5 pretzel sticks Page -

24 What is my plan for eating well with diabetes? Check off what you are currently doing. See what is missing. This may help you to come up with a plan for healthy eating. Eat 3 meals a day at regular times. Eating at regular times will help your body control blood sugar levels. Space meals 4 to 6 hours apart. You may benefit from including a healthy snack. Eat a variety of foods but try to eat about the same amount of carbohydrate at the same time each day. Eat small servings of food from the Fats and the Meat and Alternatives food groups. Eating large servings can increase your weight and cholesterol level. Maintaining a healthy weight may help with blood sugar control and is healthier for your heart. Choose high fibre choices. Fibre may help you feel full and may help in controlling your blood sugar levels and cholesterol levels. Limit sugars and sweets such as sugar, regular pop, desserts, candies, jams and honey. These foods may cause your blood sugar level to go higher. Artificial sweeteners may be useful. Page -

25 Goal setting When goal setting, it is important to be very specific and to answer the following questions: What? How much? When? How often? For example: What: How much: When: How often: I will have vegetables cup at lunch 4 times a week Write your goal below: What: How much: When: How often: Confidence in your ability to make that change is also important. If your confidence is low, you may struggle to reach your goal. If your confidence is high, you will have better success. Rate your confidence on a scale with being the lowest and 0 being the highest. If your confidence is 7 or higher, you are more likely to reach your goal. If your confidence is less than 7, think of some ways you can overcome the barriers. My confidence level (from to 0) is: Barriers I might have: Ways I can overcome those barriers: Page - 3

26 Resources Website: Books: Choice Menus Margorie Hollands & Margaret Howard Harper Collins Publishers ISBN 0: More Choice Menus Margorie Hollands & Margaret Howard Macmillan Canada ISBN Meals for Good Health Karen Graham Paper Birch Publishing ISBN , 04 by: Hamilton Family Health Team Hamilton Health Sciences McMaster Family Health Team North Hamilton Community Health Centre St. Joseph s Healthcare Hamilton PD /04 dt/april 7, 04 dpc/pted/lrgbk/diabeteseatingwellwithdiabetesclassmanual-trh.doc Page - 4

27 Food diary Food/Drink Amount Food Group # Carb Choices My Carb Targets PD /04 dt/april 7, 04 dpc/pted/lrgbk/eatingwellwithdiabetesclassmanualinsert-trh.doc

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