A common sense approach to taking control of your diet

Transcription

1 Welcome Wellness Warriors!

2 Carbohydrate Counting: A common sense approach to taking control of your diet

3 Today we will discuss The different food groups and how they affect blood sugar Which foods increase blood sugar How to count carbs The Plate Method

4 Two Main Types of Diabetes Type 1 Diabetes: They make little to no insulin and will always have to take insulin. They are insulin dependent. Type 2 Diabetes: They may still make some insulin but not enough in response to the amount of sugar in the blood. And/or, their body no longer uses the insulin that they make very well.

5 What are my goals for blood sugar? American Diabetes Association (ADA) Goals for Blood Sugar: Fasting Blood Glucose mg/dl Postprandial (1 to 2 Hours After the Start of a Meal) Glucose < 180 mg/dl

6 How do we treat diabetes? Healthy Eating Medication Exercise Creativepharmacist.com All Rights Reserved.

7 Healthy Eating Healthy eating is a major part of living with diabetes Many ypeople p have misconceptions about healthy eating, such as: You can t eat sweet You can t eat starches, such as breads You can t eat anything that tastes good! The goal of a diabetic diet is to choose healthy foods and control the foods that increase your blood sugar, not eliminate them

8 3 Types of Foods (macronutrients) Protein Fats Carbs

9 Protein Provide us with amino acids required to build out own proteins to maintain our muscle, skin, and cells in the body Protein intake should be less than 20% of your total daily nutritional needs Protein is a vital part of your diet! Builds and repairs tissues Proteins provide 4 calories per each gram Includes: Steak Chicken Cheese Tofu Watch out for starchy sauces

10 Fats Provide a high source of calories and can be a major cause of weight gain and other health problems Contribute to flavor and texture of out foods Meet specific nutritional needs of our bodies Each gram of fat contains 9 calories This is more than 2x that of carbohydrates or proteins

11 Fats Saturated fats should consist of less than 10% of the total daily intake Daily cholesterol intake should be limited to 300mg These amounts may change if you have high cholesterol

12 Carbohydrates (Sugar/Starches) Primary source of energy the body derives from food Include sugars, starches, and fiber Sugars: food ingredients that end in ose are most likely sugars (lactose, fructose, sucrose) Starches: long chains of these sugars which are broken down into individual sugars when digested Carbohydrates provide 4 calories per gram Includes: Bread & Pasta Rice Fruits & Fruit Juices Sweets And many more!

13 Examples of Carbohydrates

14 Fiber Fiber comes from plants and is also a complex carbohydrate, like starch Not absorbed Does not contribute to an increase in blood sugar Can trap cholesterol before it is absorbed which can help lower cholesterol

15 Fiber Types of fiber Soluble: absorbs b water to form a gel. Cholesterol l and fats become trapped in this gel and pass through the body. Insoluble: coarse or stringy kind that can speed up the passage of food through your digestive system and prevent constipation Drink plenty of water when taking high amounts of fiber due to fiber absorbs water too

16 Vegetables A great source of nutrients Generally low in carbohydrates High in fiber Includes: Lettuce Squash Broccoli Green Beans Okra W t h f t h Watch for starchy veggies, such as corn

17 Carb Counting Carb counting involves keeping track of the amount of carbs you eat and setting a limit to the number of carbs eaten* Allows you to help reach your target blood sugar goals The amount of carbs you eat depends on: The medicines you take How active you are Many other factors! Ask your doctor or dietician for specifics *Source: American Diabetes Association (

18 What is Carb Counting? Easy way to plan your meals and snacks Does not necessarily require you to reduce the total amount of carbohydrates eaten You must keep track of the amount of carbohydrates eaten at each meal or snack Focuses attention on food that most affect blood glucose levels

19 How do I Count Carbs? Simply add together the total amount of carbohydrates for each item you are eating Example: 1 slice of bread with ham (15 grams) 1 cup of milk (15 grams) 1 banana (15 grams) Total Carbs = 45 grams For this meal, you at 45 grams of carbohydrates

20 How do I Count Carbs? When counting carbohydrates, fiber is added into the total amount of carbohydrates, but fiber cannot be broken down or absorbed by the digestive system Fiber does not affect blood glucose Subtract fiber from the total carbohydrates for each item you eat

21 Food Label Showing Fiber Nutrition Facts Serving Size 1 ounce (About 39 pieces) Servings Per Container 12 Amount Per Serving Calories 160 Calories from Fat 120 % Daily Value* Total Fat 13 g 20% Saturated Fat 2 g 10% Cholesterol 0mg 0% Sodium 190 mg 8% Total Carbohydrate 6 g 2% Fiber 2 g 5% Sugars 1 g Protein 7 g Vitamin A 0% Vitamin C 0% Calcium 2% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie Your daily values may be higher or lower depending on your calorie needs. Take total carbohydrates fiber (6-2=4) so there will be 4 grams of carbohydrate counted

22 Carbohydrate Counting When you are eating things like cereal, always remember to look at serving size and if you are increasing the serving size, increase the number of carbohydrates also Example: eat a double serving of Cheerios, double the number of carbohydrates

23 Campbell s Condensed Soup Healthy Request Vegetable Beef Serving Size 1/2 cup (120mL) Servings Per Container 2.5 If you are going to Calories 90 Calories from Fat 15 have 1 cup of soup, Amount Per Serving % Daily Value* Total Fat 1.5g 2% you will need to double Saturated Fat 0.5g 3% the total carbohydrates Cholesterol 5mg 2% and fiber: Sodium 480mg 20% carbohydrates will be Potassium 400mg 11% 30g and fiber will be 4g Total Carbohydrates 15g 5% so your total grams of Fiber 2g 8% carbohydrates will be 26g (30g-4g) Sugars 3g Protein 4g Vitamin A 50% Vitamin C 0% Calcium 2% Iron 4% *Percent Daily Values are based on a 2,000 calories diet. Your daily values may be higher or lower depending on your calorie needs.

24 Carbs: How much can I eat? Use these comparisons: 1 slice of wheat bread= 1carb serving 1/3 cup rice or pasta (1 carb serving) = size of an egg ½ cup corn (1 carb serving) = size of an average light bulb

25 What Do I Do With This Number? A general guideline for people p with Type 2 diabetes is grams of carbohydrates per meal and grams at snacks Carbohydrate counting can also be used to calculate or adjust insulin doses Many people with Type 1 diabetes are given an insulin to carb ratio (1:15) this means for every 1 unit of insulin, you must eat 15 grams of carbohydrates

26 Carb Counting Notice we didn t mention any foods that you can t eat! The key is to make healthy eating choices and identify which foods cause your blood sugar to rise Remember I. C. E.

27 Carb Counting Before eating a meal, remember ICE I.C.E. I- Identify which foods contain carbs and will increase your blood sugar C- Choose healthy foods, such as vegetables, to fill up your plate E- Enjoy the food and its taste!

28 Now, let s quickly review The Plate Method

29 The Plate Method Drawing out your plan Divide your plate into 3 basic sections Make half of your plate non-starchy vegetables ¼ plate of healthy protein or protein substitute ¼ plate of a starch VEGETABLES PROTEIN STARCHES

30 Choose a side You may also choose: 1 serving fruit 1 cup of skim or lowfat milk or 1 cup of sugar-free lowfat yogurt Remember to keep your portions under control! Examples of one serving of fruit include: 1 small apple or pear 1 cup fresh fruit ½ cup canned fruit or fruit juice

31 The Plate Method A few more tips for eating right Be careful of fat Choose 1 2 servings per meal Examples of one serving include: 1 teaspoon margarine, oil, or mayonaise 1 tablespoon salad dressing or cream cheese Eat foods that are baked, broiled, steamed, or grilled Don t drink sugar and calories

32 The Plate Method A Summary Use a 9 inch plate Fill half of your plate with non starchy vegetables Fill ¼ of your plate with a meat or meat substitute Fill ¼ of your plate with a portion of a starchy food Add 1 serving of fruit Add 1 cup of skim or lowfat milk or sugar free lowfat yogurt Beware of fat keep it to 1 2 servings per meal Don t drink sugar and calories

33 Your Homework Remember ICE Identify which foods contain carbs Choose healthy foods to fill up your plate Enjoy the food! Ask your doctor about any special diet considerations Begin using The Plate Method technique at every meal

34 Question Time Lt tk Let s take a look at your questions! Remember, there are no bad questions OR answers!

35 American Diabetes Association (ADA) Goals for Blood Sugar: Fasting Blood Glucose: mg/dl Postprandial (Post Meal) Glucose: mg/dl The Plate Method My Homework Begin counting the number of carbs eaten each day. Use the plate method at each meal. Bring a friend to the next class! CreativePharmacist.com 2010 All Rights Reserved