Empowering your eating habits
- Be mindful of what you are eating.
- Have a varied diet that reflects the five food groups
- Seek a Registered Dietitian for a more personalized plan
Apply the Diabetes Plate Method
According to the American Diabetes Association
Using a 9 inch plate as a guide:
1. Fill half of the plate with non-starchy vegetables
2. A quarter of the plate with protein
3. Last quarter of the plate with carbohydrates
4. The drink selection can be water or zero calorie drink
Based on percentages:
40-50% of calories should be from Carbs
15 -20% of calories should be from Protein
40% of calories should be from Healthy Fats
Knowing your food groups
Non-starchy Vegetables
Some examples of non-starchy vegetables include:
- Bean sprouts
- Broccoli
- Carrots
- Celery
- Eggplants
- Peppers
- Tomatoes
- Cauliflower
Fruits
A variety of Fruit can be fresh, frozen or canned with no added sugars. Dried fruit and 100% juice are great options but are recommend to be small for the portion sizes.
Common fruits:
- Apples
- Blueberries
- Raspberries
- Bananas
- Pears
- Pineapple
- Kiwis
- Cherries
Protein
Look for meats that have high lean percentage. Some protein options include fish, chicken, soy products, and cheese.
- Fish: should be consumed twice a week and high in omega fats like tuna, salmon, trout and tilapia.
- Red and white meats: should be consumed without the skin.
- Plant-based Protein: should be based on low carbohydrates and low fat content.
- Cheese products: should be reduced and consumed in small portions.
Fats
Healthy Fats can help play role in promoting a healthy cholesterol.
Some healthy fats include:
- Olive oil
- Nuts
- Avocados
- Some fish
Look for Flavorful and Balance meals
Carbohydrate Counting (CHO)
What is Carbohydrate Counting?
The CDC stated that Carbohydrate Counting is tracking the amount of Carbohydrates (Carbs) you consume throughout the day.
Does it impact my blood sugar?
CHO Counting makes it easier to take the right dosage of medication and helps stay within your blood sugar level goal.
15-15 Rule
The American Diabetes Association defines the "15-15 Rule" as having 15 grams of Carbs to raise your blood sugar and then check in 15 minutes. Examples of 15 grams of Carbohydrates are:
- 1 small apple/ orange or pear
- 10-15 French fries
- 1 slice of bread
- 1 small muffin ( 1oz)
- 1/2 cup of bran cereal
- 15 grapes
- 1/2 grapefruit
- 1 cup of milk
- 3 cups of popcorn
- 6oz of yogurt
- 2 small cookies
- 1/2 cup of ice cream
- 1 cup of sport drink
For more information, please review the nutrition label.
For Recipe Ideas, use Mayo clinic recipe book in the link below :
https://www.mayoclinic.org/healthy-lifestyle/recipes/diabetes-meal-plan-recipes/rcs-20077150
Sick days
Being sick may cause a spike in blood sugar levels. Usually, a Doctor may ask for frequent testing during your sickness because of changes. Always have about 50 grams of Carbs such as:
- 100% Natural Juice
- Instant pudding
- Canned soup
- Sport drinks
Look for Flavorful and Balance meals
Package Label
Reading Nutritional Labels
- Check the serving sizes
- View the Carbohydrates
- Make a conscious decision
What is Glycemic Index?
Glycemic Index
Glycemic Index is a tool to measure how certain foods affect your blood sugar level. It is used as guide for different food choices. According to Mayo clinic, Glycemic Index (GI) focuses on Carbs-containing foods that may cause a large increase in blood sugar levels. However, GI does not take into consideration nutritional status.
GI is separated into three categories:
LOW GI: 1 to 55
MEDIUM GI: 56- 69
High GI: 70 and high
The following are examples of low GI foods:
Peppers
Strawberries
Chickpeas
Plain yogurt
Peanuts