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

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
Chooselower-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
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

Natural Sugars
Fruit and Fruit Juice (fructose or fruit sugar)
Milk and Yogurt (lactose or milk sugar)
Added Sugars
Table sugar (sucrose), honey, molasses, nectars, sweet drinks, desserts

2.)Starches (also known as complex carbohydrates)

Breads, cereals and grains, pasta, starchy vegetables, crackers, beans, peas, lentils
Complex Carbohydrates are a major source of dietary fiber

3.) Fiber– the indigestible part of plant foods that aides in overall good health

Choose Healthy Carbohydrates, such as:

Whole grains - Foods that list a whole grain as the first ingredient:
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.

Sweet potatoes instead of white potatoes, more often, when potatoes are eaten

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 YouEat?

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? ______

CARBOHYDRATE FOOD LISTS

Starches/Breads

1 serving or 15 grams of carbohydrate. At least half your grains should be whole grains.
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)

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)

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)

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

Fruits

1 serving or 15 grams of carbohydrate. Choose fresh, frozen, or canned without added sugar.

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

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

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

Milk and Milk Products

1 serving or 12 grams of carbohydrate. Choose low-fat, non-fat, or dairy alternatives.

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

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.

Artichokes
Asparagus
Bean sprouts
Beans (green, waxed, Italian, snap)
Beets
Broccoli
Cabbage
Carrots
Eggplant

Greens
Mushrooms
Okra
Pea pods or snow peas
Peppers
Sauerkraut
Spinach
Squash (summer and zucchini)
Tomato
Tomato or vegetable juice

Other lists

Protein Recommendations:

Meals should be balanced with adequate protein and fat.

Most adults need only 6 ounces of protein a day.
Large portions of protein may adversely affect your blood sugar.
Meals without protein may cause your blood sugar to rise faster than desired.

Eating too much protein and fat may cause weight gain and other diabetes-related complications such as heart disease and kidney disease.

Fat Recommendations:

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.

A Note about Alcohol: If you choose to drink alcohol, do so in moderation. The American Diabetes Association recommendedlimits:

women – no more than 1 drink per day
men – no more than 2 drinks per day.

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.

Carbohydrates. Your meals should include approximately 3 or 4 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.

Vegetables. Fill half your plate with 1 cup or more of non-starchy 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.

Lean Protein. The protein section should provide 3 ounces of meat 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.

1 serving of carbohydrate = 15 grams of carbohydrate

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

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 / Saturated Fat
Limit these fat sources / Trans Fat
Avoid these fat sources
Monounsaturated
Oil (olive, canola, peanut)
Olives
Avocados
Peanut butter
Nuts (peanuts, cashews, almonds)
↓ LDL cholesterol / Meat
Cheese
Egg yolk
Whole milk
2% milk
Ice cream
Butter
Bacon
Sour cream
Fatback
Coconut oil
Shortening
Hydrogenated
vegetable oil
Poultry skin
↑ LDL cholesterol / Partially hydrogenated vegetable oil
(may be found in vegetable shortening, some margarines, crackers, cookies, snack foods)
↑ LDL cholesterol
↓ HDL cholesterol
Polyunsaturated
Oil (Corn, Safflower, Soybean)
Margarine
Mayonnaise
Walnuts
Sesame Seeds
Omega fatty acids in fish
↓ 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:

Decrease salt in cooking; Remove the salt shaker from the table
Try seasonings and spices that can add flavor without adding sodium
Look for lightly salted, lower sodium, or no salt added products
Drain and rinse canned foods
Avoid/limit - fast foods, processed meats, rice/noodle mixes and boxed meals, canned foods, salty snacks
Choose pre-packaged foods that are:
Less than 300 mg per serving for snacks and side dishes
Less than 600 mg per serving for entrée items

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 PROTEIN

NOTES:

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Thank you for attending “Nutrition Basics for Diabetes”

Additional nutrition class offered: “Eat Smart, Change Your Lifestyle”