Managing Diabetes Planning Healthy Meals Topics Why a Meal Plan? How do carbohydrates fit into a meal plan?
Which fats are healthiest? How to Rate Your Plate Your Meal Plan Your Meal Plan Helps You Reach your blood glucose, blood pressure and cholesterol goals (the ABCs) Lose weight or keep from gaining weight
Your Meal Plan Your Meal Plan Helps You Choose What to eat How much to eat When to eat
Your Meal Plan Your Meal Plan Should be Based on What you like to eat and drink Your work schedule Your health status How many calories you need Your exercise schedule Your Meal Plan
A dietitian can help you develop a meal plan specifically for you no two meal plans need to be alike Ask your health care provider to refer you to a dietitian that specializes in diabetes Carbohydrates Are an important part of a healthy meal
plan Raise blood glucose levels the most Keeping the amount consistent can help you reach your blood glucose goals Carbohydrates Many meal plans include 3 to 4
carbohydrate servings at each meal Each carbohydrate serving equals 15 grams of carbohydrate Use carbohydrate tables and food labels to learn more about serving sizes Carbohydrates Serving size (15 grams of carbohydrate) Apple: 1 small
Bagel: large Banana: 1 small Biscuit: 1 Bread: 1 slice Cake (unfrosted): 2-inch square Cereal: cup Corn: cup Crackers (saltines): 6 Jelly or jam: 1
tablespoon Milk: 1 cup Orange juice: cup Pasta (cooked): 1/3 cup Peas: cup Potato, mashed: cup Rice: 1/3 cup Tortilla: 1 Reading Food Labels Nutrition Facts
Serving Size: 1 cup (253 g) 2 Amount per serving: Calories 260 Servings per container: Calories from Fat 72 % Daily Value
Total Fat 8g 13% Saturated Fat 3g 17% Cholesterol 130mg
44% Sodium 1010mg 42% Total Carbohydrates 22g Dietary Fiber 9g Sugars 4g Protein 25g
7% 36% Choose Fats Wisely Eat less total fat, especially less saturated fat and trans-fat. Both raise LDL (bad) cholesterol. Choose the kinds of fats that can help lower your cholesterol levels: Monounsaturated fats
Polyunsaturated fats Omega-3 fatty acids Choose Fats Wisely Eat Less Saturated fats Trans fats Cholesterol Many are hard or solid at room temperature
Sources of Saturated Fat Meats Butter Whole milk
Cream Cheese Lard and shortening Many baked goods Tropical oils such as coconut and palm oils Sources of Trans Fats
Many baked goods like cakes, cookies, donuts and muffins Many snack foods Many crackers Stick margarines French fries cooked in hydrogenated oils Trans fat information is required on food labels as of January 2006 Choose Fats Wisely
Eat More Monounsaturated fats Polyunsaturated fats Omega-3 fatty acids Sources of Monounsaturated Fat Canola oil Nuts like almonds, cashews, pecans and peanuts
Olive oil and olives Peanut butter and peanut oil Sesame seeds Avocado Sources of Polyunsaturated Fat
Corn oil Cottonseed oil Safflower oil Soybean oil Sunflower oil Walnuts Pumpkin or sunflower seeds
Soft (tub) margarine Low-fat mayonnaise Sources of omega-3 fatty acids Albacore tuna Rainbow trout Herring Sardines
Mackerel Salmon Using Food Labels Butter Margarine, stick Margarine, tub Saturated Fat: 7g Saturated Fat: 2g Saturated Fat: 1 g + Trans Fat : 0g + Trans Fat : 3g+ Trans Fat : 0.5g
Combined Amt:1.5g Combined Amt:7g Combined Amt: 5g Review: Choose Fats Wisely Eat More Monounsaturated fats Polyunsaturated fats Omega-3 fatty
acids Eat Less Saturated fats Trans fats Cook with Less Fat Use a low-fat or fat-free way to cook. Choose lean cuts of beef, pork
and skinless poultry. Choose low-fat dairy products. Substitute lower-fat items in your recipes. Wise Food Choices Planning Healthy Meals Rate Your Plate Goal: is carbohydrate
is meat or meat substitute is vegetables May also add another carbohydrate such as a glass or milk or a slice of bread Rate Your Plate Meal Makeover Review
Why is a meal plan important? How do carbohydrates fit into your meal plan? Which fats are the healthiest? Which are not healthy? How can you rate your plate? Your Action Plan MY HEALTHY LIVING ACTION PLAN WORKSHEET CUTTING BACK ON CALORIES AND FAT
Place a check mark next to steps you'll try for cutting down on calories and fat. I'll cut back on my usual serving sizes. I'll order the smallest portion size when I'm eating out. Or I'll share an entree. I'll try calorie-free drinks or water instead of regular soft drinks and juice. I'll try low-fat versions of the foods I usually eat. I'll also check the labels to make sure the calories are reduced. When cooking, I'll bake, broil or grill and use nonstick pans and cooking sprays. I'll eat more vegetables and whole grain foods.
Other steps I'll take to cut down on calories and fat are: _______________________________________________________ _______________________________________________________ _______________________________________________________ More Help Diabetes Learning Center For people who are recently diagnosed with diabetes, or those needing basic information. Online at diabetes.org/learningcenter
Recipes Diabetes Learning Center Diabetes Learning Center Recipes Recipes
For More Information For more information on diabetes and healthy eating, please call 1-800-DIABETES or visit diabetes.org For More Information Contact your local ADA at 1-888-DIABETES to learn about activities and volunteer
opportunities in your community
