Diabetes Self-Management Education

The food and drinks that you choose play an important part in controlling your blood sugar levels. In this section we will talk about the major food groups including carbohydrates, fats and proteins. Keep in mind that all the food groups are important and necessary in a healthy diet. Carbohydrates affect the blood sugar levels more than the other groups and are important in maintaining good control of diabetes.  So let’s get started….

Be a Smart Shopper -- Compare Foods

Our Need For Food

We all need food, and there are many different factors that affect our choices about what to eat, including:

The six nutrients are listed below. In this section, we will mostly focus on the ones that give our body energy in the form of calories: carbohydrates, fats, and proteins. We'll also discuss water, because hydration is an important part of staying healthy.

The Super Six

• carbohydrates
• fats
• proteins
• vitamins
• minerals
• water

Carbohydrates

• Everyone needs this food group, but portion size and type matter.
• Portion sizes, how many carb choices at meals, and snacks are key.
• We overeat carbs as this food group is inexpensive, widely available.
• Sugars (soda, candy, sweet sauces, and jelly) also count.

Carbohydrate foods include rice, pasta, breads, cereals, corn, beans, peas, potatoes foods made with flours including cakes, pies, gravies. Also includes fruits, fruit juices. Anything with added sugars like sweet tea, sodas, sports drinks like Gatorade.

Sometimes MILK includes proteins, fats, and carbohydrates!!

Proteins

• Proteins are needed to build and repair all body tissues
• Protein provides the greatest satisfaction with a meal (you will stay full longer).

Proteins include meats, chicken, fish, cheese, nuts, seeds, eggs. Beans are high in protein and also have carbs-so fit into both categories.

Fats

• Fats are the nutrients that contains the most concentrated form of calories.
• Fat is essential and important for the body to function properly. Daily intake of fat is  required.
• The key is to choose healthy fats most often, such as olive oil, avocado, and nuts. 

Fats include oils and butter fats used for cooking as well as nuts and nut butters. 

Water (The Forgotten Nutrient)

• Water is needed for almost every function in the body.
• Water plays a direct role in maintaining body temperature
•  A good water goal for most people is one-half their weight in pounds
  • So, 170 lbs = 85 ounces from beverages and foods each day. 

Looking at Labels

• Labels are the best resource for carbohydrate counting
• Pay attention to 
  • serving size, number of servings per container
  • total carbohydrates

Reading Food Labels

• If you have high blood pressure you should eat less sodium each day, ask your provider how much you should have.

How Many Carbs Do You Need?

• Depends on your weight and activity
• Compare your blood sugars to carbs eaten and your activity

Most people can start well with:

• two servings at breakfast
• two to three at lunch and dinner
• one or two at snacks

Adjust based on your blood sugar outcomes.

Sometimes 130grams of carbohydrates per day is a good place to start. Some people will need less and some more.

Carbs and the Rule of 15

• What about packaged foods?
  • Each 15 grams of carb represents one serving
    • For example:
      30 grams = two servings
      45 grams = three servings
• Which is most important? Total carbs or sugars?
  • Look at total carbs
  • Sugars are only part of the total

Practice Counting Carbs

75 grams of carbs is five servings, which is too much for most at breakfast.

Meal Planning and Carb Counting

• Breakfast 30-45 g
• Lunch 30-45g
• Dinner 30-45g
• Two to three snacks 15g each

These Foods Are Unlimited

Fill half your plate (minimum) with these foods: non-starchy vegetables (without added fat)

These foods are very nutritious and have very few carbs or calories.

Protein

• Eat about the same amount daily, ideally spreading among your meals
• Does not affect your blood sugar as quickly as carbs
• Food sources:
  • Animal
    • Chicken, turkey, fish, beef, pork, lamb, veal, eggs
    • Cheese, lunchmeats
    • Milk (exception: also contains carb)
  • Plant (also contain carbs)
    • Dried beans and peas, nuts, tofu

Fats and Oils

• Sources of essential fatty acids for health
• High source of calories
• Does not affect your blood sugar as quickly as carbs
• Food sources
  • Oils, best in liquid state: Canola, Corn, Safflower, Sunflower, Olive, Peanut
  • Soft solids: butter substitutes
  • Consider low fat dressings and sauces
  • Avoid animal fats; trim meats

Water, Fluids, and Hydration

• Water recommended daily, four to six glasses
• Hydration = key to health and weight control
• Watch your urine and target a pale color (like the color of lemonade) as a sign of good hydration

Let's Plan Your Meal

Adapted with permission from Learning About Diabetes, Inc., Bedminster, N.J.

Sample Menu: Breakfast

Sample Menu: Lunch

Serving-Size Comparison Charts

Milk & Milk Products
Food	Symbol	Comparison	Serving Size
Cheese (string cheese)		Pointer finger	1 ½ ounces
Milk or yogurt (glass of milk)		One fist	1 cup

Vegetables
Food	Symbol	Comparison	Serving Size
Cooked carrots		One fist	1 cup
Salad (bowl of salad)		Two fists	2 cups

Fruits
Food	Symbol	Comparison	Serving Size
Apple		One fist	1 medium
Canned peaches		One fist	1 cup

Grains, Breads & Cereals
Food	Symbol	Comparison	Serving Size
Dry Cereal (bowl of cereal)		One fist	1 cup
Noodles, rice, oatmeal (bowl of noodles)		One fist	1 cup
Slice of whole wheat bread		Flat hand	1 slice

Meat, Beans & Nuts
Food	Symbol	Comparison	Serving Size
Chicken, beef, fish, port (chicken breast)		Palm	3 ounces
Peanut butter (spoon of peanut butter)		Thumb	1 tablespoon

©2012 Dairy Council of California

Thanks for completing the Nutrition section! Take our quiz to see what you learned.

Take the Quiz!