Dining with Diabetes Carbohydrates and Sweeteners Extension Educator Title or County Program Sessions Session 1 Living Well with Diabetes Session 2 Carbohydrates and Sweeteners Session 3 Fats and Sodium ID: 771040
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Dining with Diabetes Carbohydrates and SweetenersExtension EducatorTitle or County
Program Sessions: Session 1- Living Well with Diabetes Session 2 – Carbohydrates and Sweeteners Session 3 – Fats and Sodium Session 4 – Putting it All Together Three-month follow-up - optional
Last Week: Did the class last week increase your awareness of diabetes management techniques or tests? What portion of your plate should be nonstarchy vegetables? How did you do in accomplishing your SMART goals?
Know Your Numbers A1c Blood Pressure Cholesterol and Triglycerides Fasting Glucose
We are surrounded by unhealthy choices!
What is a Carbohydrate? 1 carbohydrate serving = 15 grams of carbohydrate Food groups containing carbohydrates Grain Fruit Vegetables Milk/yogurt
How Do Carbohydrates Work in the Body?
MyPlate
The Plate Method: A Tool for Diabetes Meal Planning Milk Fruit Meat Starches Vegetables
No Measuring Cup? No Problem! 1 cup 1/3 cup 1 Tablespoon
No Measuring Cup? No problem! 1 cup 1/3 - 1/2 cup 1-2 Tablespoon
Other Serving Size Visuals 4 stacked dice = 1 oz. of cheese Deck of cards = 3 oz. of meat Baseball = medium potato or fruit 1 cup cold cereal Compact disk = pancake Remember : LARGE p ortions add up! 100 Extra calories per day = 10 pounds of weight gain per year!
The Plate Method and Meal Planning Milk Fruit
Fill ½ Your Plate with Non-starchy Vegetables Non-starchy Vegetables Broccoli Cauliflower C arrots Cucumbers Green beans Mushrooms Peppers Spinach Starchy Vegetables Lettuce corn, peas, potatoes Milk Fruit Meat Starches Vegetables
Fill ¼ of Plate with Meat or Other Proteins Examples of 1 oz. meat equivalents : 1 oz. meat, poultry or fish ½ cup dried beans , peas, or tofu 1 egg 1 oz. cheese ¼ cup cottage cheese 1 tablespoon peanut butter Milk Fruit Meat Vegetables Starches
Fill 1/4 Plate with Grains/Starchy Veggies Examples: 1 slice bread ½ cup cooked cereal ¾ cup dry cereal ½ cup beans ⅓ cup cooked pasta or rice ½ cup starchy vegetables Potatoes , peas, corn, lima beans 1 serving = 15 grams of carbohydrate Milk Fruit Meat Starches Vegetables
Option: Add a Serving of Fruit Contain carbohydrates 1 serving (1/2 cup) = 15 grams of carbohydrate Note these ½ cup equivalents: ½ cup canned fruit, canned in its own juice 1 small fresh fruit ½ cup cut fresh fruit ¼ cup dried fruit ½ cup fruit juice Milk Fruit Meat Vegetables Starches
Option: Add a Serving of Milk Contain carbohydrates 1 cup milk = 15 grams of carbohydrate Choose low fat and fat free options Note these equivalents: 8 fluid ounces milk 1 cup yogurt (plain) Milk Fruit Meat Vegetables Starches
Nutrition Facts Labels Total Carbohydrate 31g 10%Dietary Fiber 0g Sugar 5g Total Carbohydrate = Fiber + Sugar + Starch
Types of Artificial Sweeteners Aspartame Stevia Sucralose Acesulfame Potassium Saccharin
Functions of Sugars vs. Sweeteners
Tips for Using Artificial Sweeteners When replacing sugar with artificial sweeteners Start with a little, taste, then add more if needed Combine different classes of sweeteners Try flavoring agents Using pudding or dry milk to add volume and moisture Small amounts of sugar are acceptable
Applesauce Fruit Juices Fruit Puree Fat-free products may be HIGH in carbohydrate. READ LABELS CAREFULLY! Other Recipe Alternatives
Balance
Exercise: An Important Part of a Healthy Lifestyle Exercise and diet work together Aim for 150 minutes of physical activity each week Check with your physician when starting a new exercise program
pecific easurableeea ttainable elevant imely S M A R T SMART Steps What’s one SMART step you can make toward better management of your diabetes?
Useful Websites Calorie Control Council http:// caloriecontrol.org WebMD http:// diabetes.webmd.com/artificial-sweeteners-diabetes-patients Mayo Clinic http:// www.mayoclinic.com/health/artificial-sweeteners/AN00348 Academy of Nutrition and Dietetics http:// eatright.org American Diabetes Association http:// www.diabetes.org
What’s Next Fats and sodium Exciting heart healthy tips More delicious recipes to s ample
Acknowledgements This curriculum was developed through the collaborative efforts of the National Extension Dining with Diabetes Working Group.Special thanks to several individuals for their leadership and contributions:Shari Gallup, Ohio State University Extension and Fran Alloway, Penn State University Extension, curriculum adapters Barb Hennard , Ohio State University Extension, recipe compilation Stephanie Faroh, Purdue University Extension, evaluation coordinatorAppreciation for permission to adapt the content of the original Dining With Diabetes program is expressed to West Virginia University Extension Service The presentation is powered by SmileTemplates.com