10 helpful THINGS to
KNOW ABOUt
Meal Planning
The PLATE METHOD
1
/2 CUP
8 oz glass
meat, protein non-starchy vegetables
grains, starches
9" Plate
2.
The Plate Method features a very simple setup when mealtime rolls around. It suggests that half of your meal be non-starchy vegetables, one quarter be grains, and the other quarter be lean proteins – for breakfast, lunch, and dinner. It’s a great place to start if you’re looking to live a healthier lifestyle by balancing your nutrients throughout the day! 1. serve it up right. Your health care team can show you how many calories and carbs you should eat at each meal based on your age, weight, activity, and glucose level. ne carb serving is equal to 15 grams of O carbohydrates. Most men can set a goal of 4-5 carb servings per meal, and most women can aim for 3-4 carb servings per meal, but ask your health care team what your goal should be. y watching your serving sizes, it may B be easier to lose weight. Shedding any necessary weight, following a healthy diet, and exercising can be very beneficial to your blood sugar levels.
2. Decoding the food label. It’s very useful to learn how to read food labels and understand the numbers on them. So let’s look at a sample label. The % Daily Value Amount Per Serving represents the Calories 200 Calories from Fat 150 percentage of % Daily Value* 26% Total Fat 17g nutrients in one Saturated Fat 2.5g 13% serving of food Trans Fat 0g Cholesterol 0mg 0% that the FDA Sodium 120mg 5% believes you Total Carbohydrate 7g 2% should consume Dietary Fiber 2g 8% Sugars 1g on a daily basis Protein 5g (based on a 2000 calorie per day diet). Here are some additional tips on how to read the food label.
Nutrition Facts Serving Size 1/4 Cup (30g) Servings Per Container about 38
3. serving sizes. The portion you’re planning to eat may not be the same as the serving size on the label. Nutrition Facts So if the label Serving Size 1/4 Cup (30g) serving size is Servings Per Container about 38 1/4 cup and you Amount Per Serving Calories 200 Calories 150 1/2 cup, youfrom areFatgetting twice the eat % Daily Value* calories, fat, and carbohydrates listed on Total Fat 17g 26% theSaturated label.Fat 2.5g 13% 4.
Trans Fat 0g Cholesterol 0mg
0%
Sodium 120mg Total Carbohydrate 7g
5% 2%
% Daily Value*
Total Fat 17g Saturated Fat 2.5g
26% 13%
Trans Fat 0g
4. Carb counting. Cholesterol 0mg
5% 2% 8%
F oods high in carbohydrates are rice, pasta, starchy vegetables, and beans. Fruits, milk, yogurt, and sweets are also high in carbs. Again, it’s okay to eat these foods, but moderation is key. It’s a good idea to spread your carb intake out across your meals for the day. Skipping carbs completely in the morning and then overloading for dinner can cause a huge spike in your blood sugar levels. lso, different carbs affect your blood A sugar in different ways – some can have a rapid effect on your levels, and others a slower impact.
6.
26% 13%
Trans Fat 0g
0%
Many people with diabetes count carbs Protein 5g because total carb intake has the strongest impact on post-meal blood sugar levels. The total carbohydrates listed on the food label includes sugar, fiber, and complex carbohydrates. Sodium 120mg Total Carbohydrate 7g Dietary Fiber 2g Sugars 1g
% Daily Value*
Total Fat 17g Saturated Fat 2.5g
5. make friends with fiber. Cholesterol 0mg 0% 5% ASodium meal120mg plan high in dietary fiber may Total Carbohydrate 7g 2% help balance Dietary Fiber 2g 8% blood sugar Sugars 1g Proteinby 5g slowing the breakdown of carbs levels into sugar. Fruits, vegetables, whole grains, and beans (such as pinto or kidney) are all good sources of fiber, which is an important part of any meal plan. It’s a good idea to eat about 25-30 Nutrition Facts grams of fiber day. Serving Size 1/4 Cupeach (30g) Servings Per Container about 38
6. good fat vs. saturated fat. Amount Per Serving Calories 200fat Calories from Fat 150 Although is helpful in slowing the % Daily Value* breakdown of Total Fat 17g 26% carbs into Saturated Fat 2.5g 13% Trans Fat 0g sugar, it’s Cholesterol 0mg 0% important to Sodium 120mg 5% limit saturated Total Carbohydrate 7g 2% fat,Dietary trans fat, Eating less Fiber 2g and cholesterol. 8% of Sugars these1gfoods may help lower your risk of Protein 5g heart disease. Some fat is okay in your diet, so it’s a good idea to consider unsaturated fat sources like avocados and healthy nuts like almonds. And be sure to eat reasonable servings of these foods.
7. more than just serving sizes. Here’s a list of common foods you might eat each day. It gives you an idea of the number of calories and carbs in each food. Figuring out how much a serving size is can be a bit confusing. Below is a helpful trick to help make sense of how much a cup and ounce is. 1 cup = about the size of a closed fist 3 oz of meat/fish = about the size of your palm 1 oz of nuts = about a handful
Helpful tip: Restaurant portion sizes can sometimes be double or triple a normal serving size. When you first learn serving sizes, use a measuring cup and spoon at home so when you eat out you know how much to enjoy and how much to doggy bag.
Nonstarchy Vegetables Broccoli
Calories
Carbs
33
7g
50
12g
Cauliflower
17
4g
Cauliflower
25
5g
26
6g
16
4g
22
5g
1
Iceberg Lettuce
7
2g
1 Cup
Onions
67
16g
1 Cup
18
4g
Tomato
32
7g
Zucchini
14
4g
(cooked)
Carrots (raw) (cooked) (raw)
Starchy Vegetables
Calories
Carbs
Corn
66
16g
McDonald’s™ French Fries
231
30g
1 Small Fries
Potato
79
18g
3 Oz
(cooked)
(baked)
Potato (mashed with milk)
8.
1
/2 Ear
Collard Greens (cooked)
Cucumber (raw)
Green Beans
85
19g
1
/2 Cup
(cooked)
(raw)
Summer Squash (cooked)
Wendy’s™ Baked Potato
440
70g
Yam
79
19g
(cooked)
Serving Size
1 Potato 1
/2 Cup
(cooked)
Serving Size 1
/2 Cup
2 Medium Carrots 1
/2 Cup
1 Cup 1
/2 Cup
1 Cup /2 Cup
1
/2 Cup
1 Tomato 1
/2 Cup
helpful tip: It may not be so obvious at first but fruits contain carbs, so keep that in mind. Fruits
Calories
Carbs
Serving Size
Apple
54
15g
1 Small Apple
Applesauce
52
14g
Banana
72
19g
Blueberries
62
16g
Cantaloupe
56
14g
1 Cup
Dates
69
19g
3 Dates
Grapefruit
53
13g
Grapes
60
15g
17 Grapes
Orange
62
16g
1 Medium Orange
Peach
57
14g
1 Medium Peach
Pineapple
56
15g
3
Raisins
54
14g
2 Tbsps
Strawberries
57
13g
1 1/4 Cup
Watermelon
57
14g
1 1/4 Cup
(unsweetened)
10.
1
/2 Cup
1 Extra Small Banana 3
/4 Cup
1
/2 Grapefruit
/4 Cup
Dairy Buttermilk (low-fat)
Milk (fat-free)
Milk 1%
Calories
Carbs
Serving Size
98
12g
1 Cup
90
13g
1 Cup
Breads, Grains and Cereals Bagel (white)
Bread (wheat)
Bread 110
13g
1 Cup
(white)
Cereal (all bran)
Milk 2%
130
12g
1 Cup
Cereal (corn flakes)
Milk (whole)
Sour Cream (regular)
Sour Cream (light)
Yogurt (low-carb, plain)
Yogurt Fruited (non-fat)
12.
Carbs
Serving Size
78
15g
69
13g
1 Slice
67
12g
1 Slice
81
23g
1
76
18g
3
99
18g
1
/4 Large Bagel
/2 Cup /4 Cup
150
12g
1 Cup
Crackers
62
1g
2 Tbsps
Grits
71
16g
1
3g
3 Tbsps
Pasta
62
13g
1
61
Popcorn
97
11g
3 Cups
71
15g
1
69
15g
1
150
22g
1
52
11g
1 Medium Tortilla
112
19g
1 Medium Tortilla
70
28g
1 Container
(graham)
(butter, popped)
Rice (cooked, brown)
150
28g
1 Container
Rice (cooked, white)
Beans and Peas
Calories
Carbs
Baked Beans
78
17g
1
Black Beans
114
20g
1
Lima Beans
99
18g
1
Peas
62
16g
1
Pinto Beans
122
22g
1
Refried Beans
100
17g
1
(frozen)
Calories
Serving Size /3 Cup /2 Cup
Rice (fried)
Tortilla (corn)
Tortilla (flour)
3 Small Rectangles /2 Cup /3 Cup
/3 Cup /3 Cup /3 Cup
/2 Cup /2 Cup /2 Cup /2 Cup
helpful tip: Milk contains carbs so don’t forget to take that into account.
Protein
Calories
Carbs
Serving Size
68
2g
1 Oz
Cheddar Cheese
45
2g
1 Oz
(processed)
Carbs
Serving Size
48
2g
6 Almonds
Bacon
85
0g
2 Slices
Butter
34
0g
1 Tsp
Canola Oil
40
0g
1 Tsp
Cashews
52
3g
6 Cashews
54
1g
1 1/2 Tbsps
51
1g
1 Tbsp
(dry roasted)
(salted)
Chicken Wings
441
0g
6 Wings
Chicken
58
0g
1 Oz
30
0g
1 Oz
Cottage Cheese 1%
41
2g
Egg
74
1g
1 Egg
Ground Beef
57
0g
1 Oz
Margarine
24
0g
1 Tsp
70
6g
1 Hot Dog
Mayonnaise
33
0g
1 Tsp
57
0g
1 Oz
Olive Oil
40
0g
1 Tsp
83
0g
1 Oz
Olives
40
2g
8 Olives
61
0g
1 Oz
Peanut Butter
48
2g
1 1/2 Tbsps
40
3g
1 Oz
Pistachios
64
3g
16 Kernels
Taco Bell™ Soft Shell Beef Taco
210
21g
3 1/2 Oz
69
2g
1 Tbsp
Tofu
80
2g
52
1g
4 Halves
Turkey Breast
38
0g
1 Oz
Veal
64
0g
1 Oz
(roasted)
Cod (cooked)
(extra-lean, cooked)
Hot Dog (beef/pork)
Pork (baked or broiled)
Prime Rib (roasted)
Salmon (baked or broiled)
Sausage (smoked)
14.
Calories
Almonds
American Cheese
(fat-free)
Fats
1
/4 Cup
(salted)
Cream Cheese (low-fat 2%)
Cream Cheese (regular)
(black)
(roasted, salted)
Salad Dressing Walnuts
1
/2 Cup
(halves)
8. mindful eating. Many foods you cook or order every day can be made healthier without losing taste and without much effort. Try replacing unhealthy food with something that’s better for you. But as always, be mindful about your portion sizes. hen you go out to eat, look for key W healthy words on the menu such as “grilled,” “broiled,” and “roasted,” instead of items that may be fried in saturated fats, or include unnecessary breading. lso, be aware that many foods listed as A “sugar free” can still be loaded with carbs. In other words, having some sugar free gelatin as a snack can have a much different effect on your body than sugar free cake. Make sure to read your labels!
16.
Mindful eating (cont.). Here are some healthy substitutions. Instead of…
Try…
Candy Bar
10 Strawberries with 2 Tbsps Low-Fat Chocolate Whipped Topping
French Fries
1 Baked Potato with 1 Tbsp Reduced-Fat Sour Cream
Fried Chicken
3 Oz Roasted Chicken
Fried Fish Sticks
3 Oz Broiled Salmon
Fried Rice
1 /2 Cup Brown Rice with 1/4 Cup Black Beans
Pretzels
10 Whole Wheat Pretzels
Sugary Cereal
1 Cup Whole Grain Cereal with Fresh Fruit
9. drinks with friends. Drinking alcohol lowers your blood sugar levels – sometimes with very little warning, and that can be dangerous. Ask your healthcare provider if it’s okay to drink alcohol at all, and if it is, find out how to manage your blood sugar levels when drinking. If you decide to have a drink, be sure to eat something, too. Never drink on an empty stomach.
18.
10. mealtime ideas. If you’re looking to lose some weight, reducing your serving sizes can sometimes help. And if you lose weight, this can also help lower your blood sugar levels, as well as allow insulin to work more efficiently in your body. A true win-win. Here are some suggestions for a day’s worth of tasty meals and snacks for people who are counting carbs: Breakfast — Eggs, toast and fruit • 2 Scrambled Eggs • 1 Slice Whole Wheat Toast (w/ 1 Tbsp Low-Fat Cream Cheese) • 1/2 Grapefruit
Lunch — Turkey sandwich and snack • 2 Slices Turkey • 2 Slices Whole Wheat Bread • 2 Slices Tomato • 1/2 Cup Shredded Iceberg Lettuce • 1 Slice American Cheese • 1 Apple • 1 Small Bag of Pretzels 20.
Dinner — Broiled salmon, rice and vegetable • 5 Oz Salmon Fillet • 1 Tbsp Chopped Onions • 2 Tbsps Canola Oil • 1 Cup Brown Rice • 1 Cup Steamed Broccoli • 1 Cup Fat-Free Milk
Snacks
• 1 Oz Pistachios or • 1 Cup Low-Fat Fruited Yogurt or • 1 Watermelon Slice
helpful tip: Consulting a registered dietitian is a great way to help you lose weight if needed.
Talk to & visit your health care team regularly. Be physically active.
you
Monitor & record your blood sugar levels.
Quick Recap ● Remember to keep your portions under control at mealtime. Take your medicine as prescribed.
● S tay away from saturated fat, cholesterol, trans fat, and sodium whenever possible. ●A lcohol can significantly lower your blood sugar levels, so be aware and never drink on an empty stomach.
Plan your meals.
THE CIRCLE OF BETTER BLOOD SUGAR CONTROL. You are at the center of a successful plan to improve your blood sugar control. Reach out and embrace all of these steps, and start to live the healthy lifestyle you are capable of!
22.
● Try to avoid eating too many carbs, as they affect your levels the most.
● It sounds like a lot of work, but if you keep making healthy changes to your diet, you can do this!
to learn more about eating healthy with diabetes There are plenty of online resources for people with diabetes. Some of them also contain advice on recipes, carb counting and making smart meal plans. ● www.diabetes.org (American Diabetes Association) ● www.diabeteseducator.org (American Association of Diabetes Educators) ● www.eatright.org (American Dietetic Association) ● www.dlife.com (dLife) ● www.ndep.nih.gov (National Diabetes Education Program) ● www.tcoyd.org (Taking Control of Your Diabetes)
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