Planning Meals with the Diabetes Plate

1. Planning Meals with the Diabetes Plate /Starches

2. Body breaks down carbohydrate to glucose

3. Diabetes • Type 1 - the body does not produce insulin. • Type 2- either the body does not produce enough insulin or the cells ignore the insulin. • Pre-diabetes – blood sugar levels higher than normal. • Gestational - body is not able to make and use all the insulin it needs for pregnancy.

4. Goals for Managing Diabetes • Achieve and maintain blood glucose, blood lipid and blood pressure goals • Prevent (or slow) development of chronic complications: modify nutrient intake & lifestyle • Address individual nutrition needs: consider personal/cultural preferences and willingness to change • Maintain pleasure of eating Diet Exercise Medication

5. Carbohydrate & Blood Glucose • All carbohydrateconverts to glucose in as little as 10 minutes. 100% converts within 2 hours • Fiber does not increase blood glucose much • Large quantities of fiber (>5 grams per serving) may slow digestion • Dietary fat may slow digestion and thus delay the rise in blood glucose • Protein has been shown to have little effect on rise or fall of blood glucose levels

6. Carbohydrate Counting • A meal planning approach where one is allowed a certain amount of carbohydrate (carb) choices or grams per meal and snack • Facts: • Dietary carb has the most effect on blood glucose levels after a meal • Gram for gram, carbs causes similar blood glucose effects whether they are sugar or starch

7. Where do we get Carbs? Food Group • Grains/Starch • Fruit • Dairy • Vegetables non-starchy starchy

8. What counts as a “carb” serving?~15 grams Bread/Starch 1 slice bread ¾ c cold cereal ½ c hot cereal ½ c pasta ⅓ c rice ½ c starchy vegetable Fruit Milk 1 small fruit 1 c white milk ½ grapefruit ½ c choc. milk 1 c melon 6 oz light yogurt ½ c juice 4 oz reg. yogurt Vegetables 1½ c non-starchy vegetable

9. Not all cereals are alike Servings providing 15 grams of carbohydrate • Granola ¼ cup • Frosted Flakes ⅓ cup • Corn Flakes ¾ cup • Cheerios 1 cup • Puffed Wheat 1¼ cup

10. Food labels can help • Serving Size • Servings Per Container • Calories and Calories from Fat • Nutrients with % Daily Value • Footnote (Only found on larger packages)

11. Total Carbohydrate Combination of: • Dietary Fiber (Soluble and Insoluble) • Sugars (naturally occurring and added) • Sugar Alcohols • Other carbohydrate

12. Fiber Type of fiber makes a difference • Insoluble fiber: NOT digested/absorbed -provides minimal calories or carbs • If insoluble fiber is listed separately, you can subtract all insoluble fiber from total carb • Soluble fiber: partially digested/absorbed -contributes to carb amount • If food has 5 or more grams of fiber per serving: subtract half the fiber from the total carb amount

13. Sugars • Includes naturally occurring and added sugars – body doesn’t know the difference • Best to look at total carbohydrate • Food companies can use the terms “No Added Sugars”, “Unsweetened” and “Without Added Sugars” if no sugar or sugar containing ingredient is added during processing – may still contain carbohydrates

14. Sugar Alcohols and Carb Counting • Absorbed slowly and incompletely. • Has ~ ½ - ¾ calories of regular sugar • Don’t raise BG like other carbs • Read food labels

15. Diabetes Plate /Starches

16. Other dishes that will help you ½ cup

17. A small glass or small coffee cup 8 ounces 1 cup

18. Let’s plan a meal!

20. /Starches

21. /Starches

22. /Starches

23. /Starches

24. What did you choose? 1 carb 1 carb 1 carb 1 carb

25. Trading foods • Sometimes it is okay to trade one type of food for another. • Examples: • If you do not want milk, you can have an extra fruit • If you want two grains/starches, like in a sandwich, skip a milk or a fruit • If you have a cup of red beans and rice, skip a milk or a fruit • Remember that every food group provides important nutrients so don’t trade one for another all of the time.

26. Sweeteners Use in moderation • Aspartame - little aftertaste, not heat stable • Saccharin – aftertaste in large amounts, heat-stable • Acesulfamepotassium – less aftertaste, heat-stable • Sucralose – little aftertaste, heat stable • Neotame– similar to aspartame, no aftertaste • Stevia – strong aftertaste, blended with sugar alcohol and sugar, so read the label

27. Diabetes Meal Plan Tips • Eat on a regular basis • 3-5 small meals/snacks • Avoid going more than 4-5 hours without eating • Snacks should be at least 2 hours after meals • Monitor carbohydrate intake • Read Food Labels • Use the Diabetes Plate method • Control portions • Use smaller plate: larger plates = more food

28. Let’s taste! • Glazed Pork Chops • Sweet Country Coleslaw