Eating Healthy:

You can take good care of yourself and your diabetes by learning:

  • What to eat
  • How much to eat
  • When to eat

Making wise food choices can help you feel good every day, lose weight if you need to, lower your risk for heart disease (or a stroke) and other problems caused by diabetes.

 

Carbohydrate Counting Diet:

Carbohydrate Counting means keeping track of the amount of carbohydrates you eat every day. Carbohydrates are found in breads and starches, dairy products, fruits, vegetables, sugars, and sweets. Carbohydrates become blood sugar (glucose) in your body after you eat. You may prevent kidney, eye, nerve, or heart problems by keeping your blood sugar within normal range diabetes.

People with diabetes may eat small amounts of food that contain sugar. But, the sugar containing foods must be included in the carbohydrate amounts allowed for each meal or snack. To control blood sugar, a person with diabetes must eat certain amounts of carbohydrates at the same time each day.

1. One serving of a carbohydrate food contains 12 to 15 grams of carbohydrate. A carbohydrate food may be a fruit, dairy product, or a bread or starch serving in the amounts listed below.

2. Vegetables contain only 5 grams of carbohydrate per serving. Do not count vegetables as carbohydrates unless you eat more than 2 servings per meal.

3. Meat, meat substitutes, and fats are not counted as carbohydrates.

 

Care Carbohydrate Intake:

  • Your dietitian will explain when and how many carbohydrate servings or grams you can eat during the day. Ask your caregiver for the diabetic exchange diet CareNote to learn more about serving sizes.
  • Talk with your caregiver if your blood sugar levels are too low or too high. Make sure your cholesterol and other blood lipids (fats) are checked at least once a year. You may need to follow a low fat diet if they are too high.
  • Check with your dietitian before exchanging one kind of carbohydrate for another. Ask your dietitian or caregiver before eating the following foods with added sugar, corn syrup, honey (molasses), maple syrup or jams and jellies.
  • Read the labels of packaged foods to find out how many grams of carbohydrate a serving has in it. Make sure you also eat non-sweetened foods with your meals, if you eat foods or drink liquids that contain sugar.
  • The lists below tell you how much carbohydrate is in each food group. Eat only the amount that is on the food list.

Other Concerns:

  • Do not eat too much protein or fat because they can increase your risk of kidney or heart disease.
  • Choose high fiber foods to help control your blood sugar. Examples of high fiber foods are fresh fruits and vegetables, whole grain breads, cooked dried beans, and bran cereals.
  • Increase your activity level to help control your blood sugar levels. Tell your dietitian about your exercise plan so your diet can be adjusted to keep your blood sugar normal.

Serving Sizes:
Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.

  • 1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.
  • 1-1/2 cup (12 fluid ounces) of liquid is the size of a soda-pop can.
  • 1 cup of food is the size of a large handful, or 8 fluid ounces of liquid.
  • 1/2 cup of food is about half of a large handful, or 4 fluid ounces of liquid.
  • 2 tablespoons (Tbsp) is about the size of a large walnut.
  • 1 tablespoon (Tbsp) is about the size of the tip of your thumb (from last crease).
  • 1 teaspoon (tsp) is about the size of the tip of your little finger (from last crease).
  • 3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
  • 1 ounce of cooked meat, fish, or poultry is about 1/4 cup.
  • One ounce of hard cheese is about a 1 inch cube.
  • A serving of vegetables is 1/2 cup (1/2 handful) cooked, or 1 cup (1 handful) raw.

 

1200 Carlorie Sample Menu:

(A Sample of a 1200 Calorie Diet is Shown Below)

Breakfast: 3 carbohydrate servings, or 42 grams carbohydrate:

  • 1 bread or starch, like 3/4 cup (6 ounces) bran flakes cereal ...15 carbs
  • 1 fruit, like 1 small banana (5 inch) or 1/2 of a 9 inch banana ...15 carbs
  • 1 milk, like 1 cup skim or 1% milk ...12 carbs
  • 1 meat or meat substitute, like 1/4 cup cottage cheese or 1 poached egg. Do not eat more than 3 eggs a week.
  • 1 fat, like 1 tsp. margarine

Lunch: 2-1/3 carbohydrate servings, or the following foods can be combined to make a tuna salad 35 grams carbohydrate:

  • 1 ounce meat or meat substitute, like 1/4 cup water-packed drained tuna
  • 1 fat, like 1 tsp regular mayonnaise or 2 tsp. low fat mayonnaise
  • 1 vegetable, like 1/2 cup chopped celery with 1 lettuce leaf and 1 slice tomato
  • 1 bread or starch, like 1 slice bread ...15 carbs
  • 1 fruit, like 1 medium orange (15 x 1.5 carbs) ...22 carbs
  • 1 free food, like 12 ounces diet soda

Afternoon Snack: 15 grams carbohydrate:

  • 1 bread, like three 2-1/2 inch square graham crackers ...15 carbs

Dinner: 3 carbohydrate servings, or 47 grams carbohydrate:

  • 2 ounces meat or meat substitute, like 2 ounces lean chicken breast
  • 1 starch, like 1/3 cup cooked pasta ...15 carbs
  • 1 fruit, like 1-1/4 cup melon cubes ...15 carbs
  • 1 milk, like 1 cup skim milk ...12 carbs
  • 1 vegetable, like 1 cup steamed broccoli ...5 carbs
  • 1 fat, like 1 tsp. margarine

Evening Snack: 1 carbohydrate serving, or 15 grams carbohydrate:

  • 1 fruit, like ½ cup canned sugar-free fruit ...15 carbs

 

1600 Calorie Sample Menu:

Carbohydrate and Combination Foods and Serving Sizes:

1. Breads and Starches: Each serving contains 15 grams carbohydrate. Eat _5___ servings per day from this list. Most people need 5-8 servings per day.

  • 1 slice bread (1 ounce)
  • 1/3 cup cooked pasta, corn, cooked cereal, mashed potato, or green peas
  • 1/2 cup cooked rice, dried beans, or dried peas
  • 3/4 cup flake cereal
  • 1/2 hamburger or hot dog bun, English muffin, or frozen bagel
  • 3 cups air-popped popcorn
  • 1 small (3 inch) potato
  • 2 rice cakes
  • 6 saltines or three (2-1/2 inch squares) graham crackers
  • 1/2 cup of any casserole, like tuna or chicken noodle, macaroni and cheese, chili with meat, or spaghetti and meat sauce
  • 1 cup cream, bean, tomato, or vegetable soup
  • 1/8 of a 10-inch pizza
  • 1/2 of a store-bought pot pie, like chicken, turkey, or beef
  • One 3 ounce taco

2. Fruits: Each serving contains 15 grams carbohydrate. Eat _2_ servings per day from this list. Most people need 2-4 servings per day.

  • 1/2 cup apple, orange, or grapefruit juice
  • 1 small (2-1/2 inch) apple, peach, or orange
  • 1/2 cup applesauce or canned fruit
  • 3/4 cup fresh blueberries
  • 1/3 cup cranberry juice cocktail, grape juice, or prune juice
  • 15 small grapes or 12 large grapes
  • 1 kiwi fruit
  • 1/2 large pear or fresh grapefruit
  • 2 Tbsp raisins or 1/4 cup dried fruit
  • 1-1/4 cup fresh strawberries or melon cubes

3. Dairy: Each serving contains 12 grams carbohydrate. Eat or drink_2___ servings per day from this list. Most people need 2-3 servings per day.

  • 1/2 cup sugar-free custard, pudding, or evaporated milk
  • 1 cup milk 1% or skim or sugar-free yogurt
  • 1/3 cup nonfat milk powder

4. Vegetables: Each serving contains 5 grams carbohydrate. Only count a vegetable as carbohydrate if you have more than 2 servings per meal. Eat __3__ servings per day from this list. Most people need 2-4 servings per day.

  • 2 Tbsp tomato sauce
  • 1 cup vegetable or tomato juice
  • 1/2 cup cooked vegetables or 1 cup raw vegetables

Non-Carbohydrate Foods to Include in Your Diet: Meat / Meat Substitutes: The foods on this list do not count as carbohydrates. Eat __5__ servings per day from this list. Most people need 2-3 servings per day.

  • 1/2 cup cottage cheese
  • 1/2 cup cooked dried beans
  • 1 to 2 oz low fat cheese
  • 1 large egg (Limit eggs to 2 or 3 per week.)
  • 2 to 3 oz cooked meat, fish, poultry
  • 2 Tbsp peanut butter

Fats: The foods on this list do not count as carbohydrates. Eat _1-2_ servings per day from this list. Most people need 1-3 servings per day.

  • 6 almonds or 10 small peanuts*
  • 1/8 avocado*
  • 1 teaspoon canola or olive oil*
  • 6 small olives*
  • 2 Tbs. low calorie salad dressing
  • 1Tbsp regular salad dressing
  • 1 teaspoon margarine

*Heart Healthy Fats

 

Popcorn Recipes:

Seasoned Popcorn: We love popcorn and wish to share some interesting ways to season it without adding calories or fat. You'll need a hot-air popper to make the popcorn (or you can use a popper that calls for 1 teaspoon (5 ml) of canola oil -- that adds a fat exchange). Using 3 cups (31 g) unseasoned popped corn, 1 carbohydrate (1 bread/starch) exchange, you can make these treats:

Italian Popcorn: Preheat oven to 300°F(150°C, Gas Mark 2). Spread popcorn on a nonstick cookie sheet and lightly coat with refrigerated butter-flavored cooking spray. Mix together 1 teaspoon (5 ml) crushed dried Italian herbs, 1/8 teaspoon (0.6 ml) cayenne pepper, and 1 teaspoon (5 ml) grated Parmesan cheese. Sprinkle over popcorn and lightly coat again with cooking spray. Toss. Bake for 10 minutes, tossing once. Serve warm.

Mexican Popcorn: Put the popcorn in a large bowl and lightly coat with refrigerated butter-flavored cooking spray. Combine 1 tablespoon (15 ml) dried Mexican spiced salad dressing mix with 1/4 teaspoon (1.25 ml) crushed dried oregano, 1/4 teaspoon (1.25 ml) crushed dried thyme, and 1/4 teaspoon (1.25 ml) garlic powder. Sprinkle over popcorn. Toss to evenly coat. Lightly coat with additional cooking spray. Toss again and serve.

Spicy and Sweet Popcorn: Preheat oven to 300°F (150°C, Gas Mark 2). Spread popcorn on a nonstick cookie sheet and lightly coat with refrigerated butter-flavored cooking spray. Combine 2 1/2 tablespoons (22.5 ml) spoonable sugar substitute, 1/4 teaspoon (1.25 ml) ground cinnamon, 1/8 teaspoon (0.6 ml) ground nutmeg and 1/4 teaspoon (1.25 ml) dried orange peel. Sprinkle over the popcorn and toss. Lightly coat again with cooking spray and toss. Bake for 10 minutes, tossing once. Serve warm.

 

Snacks: A Healthy Necessity in a Diabetic Diet:

Here’s a list of snacks that can be purchased at most supermarkets calculated to supply 12 to 15 grams of carbohydrate (1 bread/starch) exchange.

 

Southern Cuisine:

 

1,600: 100% RDA met for all nutrients except: Vit E 97%, Magnesium 98%, Iron 78% and Zinc 90%
1,200: 100% RDA met for all nutrients except: Vit E 82%, Vit B1 & B2 95%, Vit B3 99%, Vit B6 88%, Magnesium 83% and Iron 56%

Calories 1,653:
Total Carb, % kcals: 53
Total Fat, % kcals: 28
Sodium, mg*: 1,231
SFA, % kcals+: 8
Cholesterol, mg: 172
Protein, % kcals: 20

Calories 1,225:
Total Carb, % kcals: 50
Total Fat, % kcals: 31
Sodium, mg*: 867
SFA, % kcals+: 9
Cholesterol, mg: 142
Protein, % kcals: 21

*No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
+Saturated fatty acid. Limit this type of fat.

 

Mexican-American Cuisine:

 

1,600: 100% RDA met for all nutrients except: Vit E 97% and Zinc 84%
1,200: 100% RDA met for all nutrients except: Vit E 71%, Vit B1 & B3 91%, Vit B2 90%, Iron 90%, Calcium 92%, Magnesium 95% and Zinc 64%

Calories 1,653:
Total Carb, % kcals: 53
Total Fat, % kcals: 28
Sodium, mg*: 1,231
SFA, % kcals+: 8
Cholesterol, mg: 172
Protein, % kcals: 20

Calories 1,225:
Total Carb, % kcals: 50
Total Fat, % kcals: 31
Sodium, mg*: 867
SFA, % kcals+: 9
Cholesterol, mg: 142
Protein, % kcals: 21

*No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.
+Saturated fatty acid. Limit this type of fat.

 

Call Your Caregiver If You Have Questions...

  • About the Serving Sizes on this diet.
  • About how to prepare or cook foods on this diet.
  • About how or where to buy foods on this diet.
  • About your illness, medicine or this diet.

 

Good To Know:

  • Fruit, popcorn, bread, biscuits, crackers, cake, yogurt and potato/rice/corn based snacks are high carbohydrate foods
  • Eating too many carbohydrate snacks may raise blood glucose levels above desirable levels
  • Morning and afternoon snacks may not be necessary, ask your dietitian
  • Try mini or bit sized bars as a snack rather than full sized bars
  • Chips, corn chips, other fried snacks, reduced cream and sour cream dips, pies and pastries are high in fat and calories
  • Chocolate (including ‘diabetic’ chocolate) and carob are high in fat and calories
  • Diabetic sweets may contain sorbitol or fructose, which, if eaten in large amounts, may cause stomach cramps and diarrhoea
  • Lollipops, chocolates, roll-ups, dried fruit and muesli bars are all high carbohydrate foods and can raise blood glucose levels above desirable, especially when eaten as extras

 

TIPS:

About Fiber
Fiber is part of plant foods that is not digested. Dried beans such as kidney or pinto beans, fruits, vegetables and grains are all good sources of fiber. The recommendation is to eat 25-30 grams of fiber per day.

People with diabetes need the same amount of fiber as everyone else.

Make Your Own Health Plan Talk with your diabetes teacher about how to make a meal plan that fits the way you usually eat, your daily routine, and your diabetes medicines. Then make your own plan.

 

Health Tip #:004

Cut The Fat Out of Your Diet

To reduce the risk of heart disease, health experts recommend a diet with no more the 30 percent of daily calories from fat, fewer than 10 percent of calories from saturated fat, and no more than 300 milligrams of cholesterol. This is especially important for people with diabetes because they have a greater risk of heart disease.

Here are some tips for cutting the fat in meals:

  • Avoid high-fat foods, such as fatty meats, whole milk dairy products, stick margarine, butter, and rich desserts.
  • Look for reduced-fat or fat-free products at the supermarket, but analyze them carefully. Some may fit into a diabetic meal plan. Others may reduce or eliminate fat but add sugars or starches that could throw off your carbohydrate count.
  • Trim all visible fat from meats or poultry. Remove the skin from poultry.
  • Use tuna packed in water, not oil.
  • Bake, broil. Grill, poach, steam, or microwave foods instead of frying.
  • Omit the butter, margarine, or cooking oil called for in package directions when cooking rice or pasta.
  • Select frozen vegetables made without butter or sauces.
  • When browning meat, coat the cold pan with nonstick cooking spray and skip, or use less, cooking oil.
  • Reduce cholesterol by substituting two egg whites or ¼ cup egg substitute for one whole egg in recipes.

With these simple changes you can make a healthy difference in the long run for you and your family as well.

Better Living Now is a proud supporter of the Juvenile Diabetes Research Foundation:


© 2007 by Vanderbilt University

Reference: American Diabetes Association:

Reference: American Diabetes Association:



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