NOTES:
24
Personal Nutrition Eating Plan Name: Date:
Based on Calories/day:
% Carbohydrate ( grams)
% Protein ( grams)
% Fat ( grams)
Carbohydrate (Low Glycemic Index)
u 1 serving of starch = ~ 15 grams of
carbohydrates, 3 grams protein, 80–100 Calories
Vegetables (excluding corn, peas, potatoes)
u 1 serving of vegetables = ~ 5 grams of
carbohydrates, 2 grams protein, 25 Calories
Fruit
u 1 serving of fruit = 15 grams of carbohydrates,
60 Calories
Milk (Dairy)
u 1 serving of dairy = 12 grams
carbohydrates, 8 grams protein, 0-3 grams fat,
90 Calories
Protein
u 1 serving of protein = 7 grams protein,
2-5 grams fat, 45 Calories
Beans or Legumes
u 1 serving beans or legumes = 15 grams of
carbohydrates, 7 grams protein, 100 Calories
Fat
u1 serving of fat = 5 grams of fat, 55 Calories
1
The sLOW SUGAR Eating Plan
The sLOW SUGAR Eating Plan has been developed to include a list of carefully selected foods with a low glycemic load. Low glycemic load foods absorb into your blood slower than high glycemic load foods. High glycemic load carbohydrates cause a surge in blood sugar, which is matched by a surge in insulin. During high insulin surges, the body will store excess sugar as fat and also stimulate your appetite. Low glycemic load foods cause a smaller and more gradual rise in sugar and insulin, which allows your body to use sugar as energy instead of storing it as fat. Low glycemic load foods also keep you full for longer so you will eat less without being hungry.
It has been proven that a diet containing high glycemic load foods is associated with an increased risk of type 2 diabetes, coronary heart disease, and certain cancers (1). Creating healthy meals by combining low glycemic load carbohydrates (breads, cereals, pastas, cereal grains) with lean protein sources, vegetables, and healthy fats in correct portion sizes, enables you to keep your insulin and blood sugars down and therefore store less of your food as fat.
Each eating plan is personalized, nutritionally balanced, and geared towards your lifestyle and goals. Using glycemic load as the basis for your food choices there is no need to overly restrict your food intake, obsessively count calories, or starve yourself. If followed carefully and correctly, and combined with a regular routine of physical activity and exercise, you will be able to lose weight, maintain that weight loss, and avoid serious chronic diseases associated with excess body fat and high blood sugar.
2
References & Resources
1. Foster-Powell, K, et al. “International table of glycemic index and glycemic load values.” Am J Clin Nutr 2002;
76:5-56.
2. Brand-Miller, J, et al. The New Glucose Revolution.
NY: Marlowe & Company; 2003.
3. Duyff, RL. Complete Food and Nutrition Guide, 2nd ed. (CITY): American Dietetic Association; 2002.
4. Willett, W. Eat, Drink, and Be Healthy. The Harvard Medical School Guide to Healthy Eating. 2001.
23
WORDS OF WISDOM!
Use these pointers to form your healthy habits!
· If you shouldn’t eat it, don’t buy it!
· Don’t snack on foods while you cook. Suggestion: Sip a cup of tea or diet beverage instead to calm your desire.
· Don’t eat standing up, take your meal and eat it at the table.
· Eat slowly and enjoy. If you eat slower, you’ll enjoy your meal longer!
· It is much more healthy to lose weight slowly (1-2 pounds a week) than quickly. A combination of fat loss with gains in muscle will make it much easier to maintain your weight loss.
22
The sLOW SUGAR Eating Plan Guidelines:
Guideline #1: Drink WATER! Water has no calories and is a fraction of the cost of bottled diet beverages. Drink water not only between and during meals, but also before, during, and after exercise to stay fully hydrated.
Guideline #2: Drink diet beverages. Regular soda and juice contain large amounts of hidden sugar and calories that raise your blood sugar quickly. The extra “empty” calories are then stored in your body as fat.
Guideline #3: Drink 1% or skim milk and eat low-fat dairy products. Milk, cheese and yogurt are very important for protein and calcium; however, high-fat dairy choices can add a lot of excess saturated fat to your diet.
Guideline #4: Use sugar substitutes for your daily coffee and tea instead of regular table sugar. One teaspoon of sugar contains 16 calories, which add up very quickly if consumed everyday!
Guideline #5: Choose whole grains over refined carbohydrates. Whole grains are digested in the body slower than refined grains (white flour) and keep you full for a longer period of time.
Guideline #6: Always make sure your meals are balanced with low glycemic load carbohydrates, vegetables, good sources of protein, and healthy fats. Having a balanced meal slows the absorption of sugars into the blood, which helps to keep you blood sugar and insulin levels low. This keeps you full for longer so you will ultimately eat less.
3
CARBOHYDRATES
Bread, Pasta, Cereal, & Whole Grains
BREADS
POINTERS:
· Eat bread sparingly; no more than 3 slices a day.
· Eat breads with whole grains:
o Whole grain = The entire edible part of any grain.
o Whole grains are high in fiber, which help slow the absorption of sugar into the blood.
· When buying bread look at the INGREDIENTS and buy those made with stone ground whole-wheat flour.
BREADS Serving Size
Healthy Choice Hearty 7 Grain 1 slice
Light Bread 2 slices
Linseed Rye Bread 1 slice
Mixed Grain Whole Wheat Breads 1 slice
Oat Bread (whole wheat) 1 slice
Oat - Bran Bread 1 slice
Oat Kernel Bread (whole wheat) 1 slice
Pita Bread (whole wheat) 1/2 pita
Pumpernickel Bread 1 slice
Rye Kernel Bread 1 slice
Sourdough 1 slice
Sourdough Rye, Arnold’s 1 slice
Stone ground Whole Wheat 100% 1 slice
4
EXERCISE
· Exercise is connected to diet. It is necessary to help you lose weight and maintain your weight loss!
· Exercise helps you burn excess fat and control your blood sugars. It also helps decrease your risk of developing chronic diseases.
· Be physically active at least 30-60 minutes a day.
· Exercise moderately 30-60, minutes 4-5 times a week.
POINTERS:
· Being physically active doesn’t mean that you have to strap on your walking shoes everyday and sweat for a half hour. There are many ways to incorporate activity into your day:
o Walk around a mall.
o Clean your house with a purpose.
o Climb the stairs instead of riding the elevator.
o Walk or bike to your destination or job instead of driving a car or using public transportation.
o Park at the far end of a parking lot and walk to the store.
o Get off the bus or subway one or two stops early and walk to your destination.
o Rake leaves or shovel snow.
· Make exercise and physical activity FUN!!
o Make walking or biking a social event with your family or friends.
o Learn a new sport such as rowing or tennis.
o Keep a journal and try to beat your record week to week. Compete with yourself and others!
Your daily activity does not have to take place in only one block of time during the day. Be active all day!
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Seasonings: Use as many seasoning as you want!
Flavoring extracts (vanilla, almond, etc.)
Garlic
Herbs, fresh or dry
Pimento
Soy sauce (low sodium)
Spices (avoid spices containing salt or sodium)
Tabasco® or hot pepper sauce
Wine, used in cooking
Worcestershire sauce
Sugar-free foods: Eat as much as you want!
Diet Jell-O® (sugar-free)
Gum (sugar-free)
Sugar substitutes (Equal®, Splenda®, Sweet ‘n Low®)
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PASTA
POINTERS:
· The key to eating pasta is PORTION SIZE!
o It is very easy to overeat and consume large amounts of calories when eating pasta.
o Make sure to measure out your pasta, and eat about 1 cup cooked mixed with meat, beans, or vegetables for an easy lunch or dinner.
· Choose whole wheat pasta over durum wheat pasta because it is less refined and contains more fiber.
PASTA 1 serving = 1/2 cup cooked pasta
Capellini
Fettuccine, egg
Linguini, thick & thin
Noodles
Macaroni
Ravioli, durum wheat, meat filled
Spaghetti
Spirali Pastina
Star Pastina
Tortellini, cheese
Vermicelli
Whole Wheat Pasta
5
CEREALS
POINTERS:
· Cereals are excellent for a fulfilling breakfast or a small snack if hunger hits during the day.
· Again, PORTION SIZE is the key! Ñ
o Keep your portion size to about 1 cup (2 servings) at breakfast or about 1/2 cup (1 serving) for a snack.
· Look for cereals with > 5 grams of fiber, and < 5 grams of sugar!
Cereals Serving Size
All-BranTM, Kellogg’s 1/2 cup
All-BranTM, Kellogg’s (Fruit ‘n’ OatsTM) 1/2 cup
Cream of Wheat 1/2 cup cooked
Bran ChexTM, Nabisco 1/2 cup
Granola, low fat 1/4 cup
Hot Cereal, apple and cinnamon 1/2 cup cooked
Just Right, Kellogg’s 1/2 cup
Kashi 1/2 cup
LifeTM, Quaker Oats Co. 1/2 cup
Mini-WheatsTM, Kellogg’s (whole wheat) 1/2 cup
Muesli 1/4 cup
NutrigrainTM, Kellogg’s 1/2 cup
Oat BranTM, Quaker Oats 1/2 cup
Oatmeal 1/2 cup cooked
Puffed Wheat 1 1/2 cup
Raisin BranTM, Kellogg’s 1/2 cup
Rice Bran 1/2 cup
Shredded Wheat, PostTM 1/2 cup
Special KTM, Kellogg’s 1/2 cup
6
NO CALORIE DRINKS
Bouillon, broth
Carbonated, mineral, or flavored water
Club soda
Coffee (black)
Diet soft drinks, sugar-free
Drink mixes, sugar-free (Crystal Light®)
Tea
Tonic water, sugar-free
MISCELLANEOUS FOOD ITEMS
Food Serving Size
Pasta sauce (1 carbohydrate) 1/2 cup
Popcorn (air popped or light) (1 carbohydrate) 2 cups
Power BarTM (3 carbohydrates) 1 bar
Pudding, sugar free, skim milk (1 dairy) 1 cup
Soup: Lentil soup (1 carbohydrate or 1 protein) 1/2 cup
Split pea (1 carbohydrate) 1/2 cup
Tomato soup (1 carbohydrate) 1/2 cup
Tomato sauce (1 carbohydrate) 1 1/4 cup
Whole wheat crackers (1 carbohydrate) 5
Condiments: Use as much as you want, unless specified
Horseradish
Hummus (2 TBSP = 1 bean)
Ketchup (1 Tbsp)
Lemon juice
Lime juice
Mustard
Soy sauce (light)
Teriyaki sauce
Vinegar
19
BEVERAGES & ALCOHOL
POINTERS:
· WATCH WHAT YOU DRINK! “Empty” calories (calories from sugar with no nutritional value) are in all drinks except diet beverages and water.
· Consume whole fruit instead of fruit juice, which contains added and natural sugars.
· If you feel thirsty DRINK WATER!
· Even if you don’t feel thirsty DRINK WATER! Consuming a cup of water before each meal will help you to control your appetite.
· At mealtime drink water, diet beverages, coffee or tea.
· Use sugar substitutes and 1% or skim milk in coffee and tea.
· Alcohol and alcoholic beverages are loaded with calories! Reduce calories by using diet soda.
· Avoid mixed fruity drinks made with sour mix or fruit juices and drinks made with cream or milk.
Alcohol / Serving Size / CaloriesWine / 1 cup (8 oz) / 110-230 kcal
(dry-sweet)
Gin, rum, vodka, or whiskey
80 proof
90 proof
100 proof / 1 shot (1 oz)
1 shot (1 oz)
1 shot (1 oz) / 50 kcal
55 kcal
62 kcal
Light Beer / 1 pint draft / 150 kcal
Regular Beer / 1 pint draft / 250 kcal
Alcohol exchanges:
1/2 cup of wine = 1 fat
1 oz shot of gin, rum, vodka, whiskey = 1 fat
12 oz beer = 1 fat + 1carbohydrate
18
WHOLE GRAINS
POINTERS:
· Whole grains are unrefined carbohydrates. This means that the fiber in the grains are still intact. They absorb slower into your blood, and fill you up for longer periods of time.
· Whole grains are a great addition to your meals and should be eaten as a carbohydrate everyday in one, if not all of your meals.
· Add your choice of whole grains to soups, stir-fries, salads, or pasta sauces.
· Bulgur is great anytime of the day! It makes a tasty hot cereal or a nutty addition to your lunch or dinner meal!
Whole Grains Serving Size
Barley, pearled 1/2 cup cooked
Basmati Rice 1/3 cup cooked
Buckwheat 1/2 cup cooked
Bulgur 1/2 cup cooked
Couscous 1/3 cup cooked
Oats 1/2 cup cooked
Rice, brown 1/3 cup cooked
Uncle Ben’sâ Convertedâ, white rice 1/3 cup cooked
Wild Rice 1/2 cup cooked
7
STARCHY VEGETABLES
POINTERS:
· Potatoes have a very high glycemic load. When eaten, your blood sugar and insulin levels increase significantly in a short amount of time. Your body quickly stores the sugars from potatoes, causing the blood sugar to then quickly decrease. These large spikes in blood sugar levels makes it difficult for a person with diabetes to control their blood sugars. In addition, a quick decrease in blood sugar induces hunger in a short period of time (1-2 hours) after you have eaten.
· Eat sweet potatoes or yams in place of potatoes. It is best to prepare them as a baked sweet potato or yam with the skin on. The skin has extra fiber. The extra fiber keeps you full longer and helps slow down the absorption of sugars into the blood.
· Peas and corn also have a much lower glycemic load than potatoes and are very easily added to soups, stir-fries, salads, or side dishes.
Starchy Vegetables Serving Size
Corn 1/2 cup
Peas, green 1/2 cup
Sweet potatoes 1/2 cup (size of a small potato)
Winter Squash 1/2 cup
Yam 1/2 cup (size of a small potato)
8
Fats (mono and polyunsaturated)
Fat Serving Size
Avocado (1/8 or 1 oz)
Canola oil 1 tsp
Corn oil 1 tsp
Cottonseed oil 1 tsp
Flaxseed oil 1 tsp
Margarine, non-hydrogenated (Smart Balance) 1 Tbsp
Mayonnaise (reduced-fat) 1 Tbsp
Olives 8 large
Olive oil 1 tsp
Peanut oil 1 tsp
Soybean oil 1 tsp
Safflower oil 1 tsp
* One Tbsp of salad dressing made with oil counts as a fat serving.
Nuts & Seeds Serving Size
Almonds 8 nuts
Cashews 6 nuts
Hazelnuts 6 nuts
Macadamia nuts 6 nuts