Transcript taking ownership of your diabetes

UNIT 3, LESSON 7
The Diabetes Food Pyramid
Objectives
At the end of the lesson, participants should be able to:
1. Explain the Diabetes Food Pyramid
2. State food groups and appropriate serving sizes
3. Make wise food choices using the Diabetes Food Pyramid
4. Describe their feelings and experiences of eating with
diabetes
5. Set a goal that relates to making healthier food choices
6. Identify ways to modify everyday recipes to fit into the
diabetes meal plan
L-esson
Myths about Diabetes
 Too much sugar gives you diabetes
 People with diabetes are not supposed to eat sugar
What do you think?
Truth about Diabetes
 Eating healthy is the same for people with and without diabetes.
 It is a matter of eating a wide variety of foods and a balanced
amount of carbohydrates, proteins, and fats.
 It doesn’t mean you have to give up all sugars or special treats.
 You must account for the carbohydrate, fat, and calories in your
total meal plan for the day.
Source: American Diabetes Association
Different Food Guide
Pyramids
USDA Food Guide Pyramid
Diabetes Food Pyramid
Both pyramids are divided into six sections of varying sizes
Differences
USDA Food Guide
Pyramid
• Food are grouped
according to their
classification as a food
• Starchy vegetables are
placed under the vegetable
groups
• Cheese is placed in the
milk group
Diabetes Food Pyramid
• Foods are grouped
according to their
carbohydrate and protein
content
• Starchy vegetables are
under the bread, grains,
and other starches group
• Cheese is placed in the
meat and other group
Benefits of the Diabetes
Food Pyramid
 Can be used as a guide for
choosing a healthy diet
 Used as a diabetes meal
plan
 Introduces variety in the diet
 Shows the food groups that a
person should increase or
decrease
Diabetes Food Pyramid
 There are six
groups
Diabetes Food Pyramid
Fats, oils
and sweets
Meats and
Keep servings small
others
Milk
4-6 ounces
2-3 servings
Fruits
Vegetables
2-4 servings
(non-starchy vegetables)
Grains, beans,
3-5 servings
and starchy
vegetables
6-11 servings
Number of Starches based on
Number of Calories
Calories
Number of starches
1,200 to 1,600
6 starches
1,600 to 2,000
8 starches
2,000 to 2,400
10 starches
Source: National Diabetes Information Clearinghouse
Examples
 If you eat:
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6 servings of grains, beans, and starchy vegetables
3 servings of vegetables
4-6 ounces of meat and meat substitutes
2 servings of fruits
2 servings of milk
Up to 3 servings of fats
then you would have eaten about
1,200 to 1,600 calories.
Differences for
Women and Men
 Most women would eat at the lower end of the range
 Many men would eat in the middle to high end of the
range
 Both men and women would consume at the higher end
of the range if they are active
Know Portion Size
 Portion sizes today have become larger
 One of the most important aspects of meal planning is
to know the correct portion size
 Controlling your diabetes means knowing what makes
one portion for each group on the Diabetes Pyramid
Grains, Beans, and Starchy
Vegetables
 Eat six to 11 servings each day
 Good source of fiber
 What is one serving or one portion in this group?
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1 slice of bread (whole wheat is best)
¼ of a bagel (1 ounce)
½ of an English muffin or pita bread
1 6-inch tortilla
4 to 6 crackers
¾ cup of dry cereal
½ cup of cooked cereal
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½ cup potato or yam
½ cup peas or corn
½ cup cooked beans
1 cup winter squash
1/3 cup of rice
1/3 cup of pasta
Grains, Beans and Starchy
Vegetables
 Choose whole-grain foods, such as:
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Whole-grain bread
Whole-grain crackers
Tortillas
Bran cereal
Brown rice
Bulgur
 Whole-grain foods are nutritious and high in fiber
 Beans are also high in fiber
Grains, Beans and Starchy
Vegetables
 Use whole wheat or other whole-grain flours in cooking
and baking
 Eat low-fat breads, such as:
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Bagels
Tortillas
English muffins
Pita bread
 For snacks, try pretzels or popcorn without butter
Vegetables
 Eat three to five servings each day
 Good source of vitamins, minerals, and fiber
 What is one serving or one portion for this group?
 1 cup raw vegetables
 ½ cup cooked vegetables
 Vegetables can be used to fill a person up without
adding too much carbohydrate
Vegetables
Non-Starchy Vegetables
Fruit
 Eat two to four servings each day
 Good source of vitamins, minerals and fiber
 What is one serving size or one portion in this
group?
 ½ cup canned fruit, unsweetened or in its own juice
 1 small fresh fruit
 2 tablespoons dried fruit
 1 cup melon or raspberries
 1 and ¼ cup whole strawberries
 Fruit also contains carbohydrates
Fruit
 What are some of your favorite
fruit?
 Choose fresh fruits instead of fruit
juices. Fresh fruit contains more
fiber.
 Choose unsweetened fruit juices.
Milk and Dairy
 Eat or drink two to four servings each
day.
 Milk products contain protein and
calcium, as well as other vitamins and
minerals.
Milk and Dairy
 What is one serving or one portion size for this group?
 1 cup fat-free or low-fat milk
 2/3 cup yogurt (plain or flavored with artificial sweetener)
 Choose non fat or low-fat dairy products for the great
taste and nutrition without the saturated fat
Meat and Meat Substitutes and other
Proteins
 Eat 4 to 6 ounces each day
 Meat and meat substitutes contain protein and calcium,
and other vitamins and minerals
Meat and Meat Substitutes
 What are examples in this group?
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Meat: beef, pork
Poultry: chicken, turkey, eggs
Fish: salmon, tuna, catfish, tilapia
Peanut butter
Tofu
Cheese
 Limit cheese, hotdogs, processed sandwich meats,
bacon, and sausage
 Keep portion sizes small– two to three ounces
Meat and Meat Substitutes
 1 ounce of meat equals:
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¼ cup low-fat cottage cheese
1 oz cheese (3 grams of fat or less per oz)
1 egg
1 tablespoon of peanut butter
½ cup of tofu
1 oz fish
1 oz pork
Fats, Oils, and Sweets
 Foods in this group contain a lot of fat and sugar
 They aren’t as nutritious as the other groups
 Keep your servings small and save them for a special
occasion
Fats and Oils Serving Sizes
Food
Serving Size
Nuts- almonds or cashews
Peanuts
Pecan
6
10
4 halves
Olives- Black, large
Green with pimentos, large
8
10
Avocado
2 tablespoons
1 ounce
Margarine or mayonnaise, reduced fat
regular margarine or mayonnaise
1 tablespoon
1 teaspoon
Cream, reduced fat
regular
1 ½ tablespoons
1 tablespoon
Sour cream, reduced fat
regular
3 tablespoons
2 tablespoons
Oils- canola, olive, vegetable
1 teaspoon
Sweets Serving Sizes
Food
Serving Size
Beverages- hot chocolate, lemonade,
sport drink
1 cup or 8 ounces
Cake
One 2-inch square
Cookies
One 3-inch
Pie
1/6 of 8-inch pie
Pudding
½ cup
Ice cream
½ cup
Candy
3 pieces hard, 5 pieces chocolate
KISSES
Syrup, light
Syrup, regular
2 tablespoons
1 tablespoon
Alcohol
 The American Diabetes Association recommends:
 Two drinks or less a day for men and
 One drink or less per day for women.
 One serving of alcohol equals:
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12 ounces of regular beer
12 ounces of light beer
5 ounces of wine
1.5 ounce of hard liquor
Putting It All Together
 What did you learn from the information that was
covered today?
E-mpowerment
Diabetes Education Series: The Diabetes Food Pyramid
Diabetes Education Series
 Describe your experiences and feelings about eating
related to your diabetes.
 What was most difficult for you?
 What are ways that you could overcome some of these
difficulties?
A-ction
Did you accomplish the goal you set last week?
Set a goal related to healthy eating using the Diabetes Food Pyramid.
R-eal-Life Problem Solving
Leah’s Story
Leah’s Story
Questions about Leah’s Story
 What is Leah’s Problem?
 What is the first step that Leah needs to take in this
situation?
 What are some other things that Leah needs to in this
situation? (List as many suggestions as possible.)
 List two things that Leah could do right away to deal
with this problem. Why?
Questions about Leah’s Story
 Please find the Real-Life Problem Solving handout for
this lesson in your folder
 These questions will help with your understanding of
Leah’s story
N-utrition
Menu
Baked Swiss Steak
Fresh Spinach Salad
Pumpkin Squares
See you next week!
Topic for the next week: Carbohydrate Counting
Author: Ingrid Adams, Ph.D., Assistant Professor , Nutrition and
Food Science, University of Kentucky
Other Contributors
Margaret E. Cook-Newell, Ph.D., R.D., L.D., CDE
Irene Hong-McAtee, MD, MCR
Adrienne Glodt, B.S., Graduate Student
Date:
Hazel Forsythe, Ph.D., R.D., L.D., CFCS
Stephen D. Perry, M.S., R.D., L.D.
References:
Pam Sigler, M.S.
Laura Hieronymus, MSEd, APRN, BC-ADM, CDE
Lynn Blankenship, M.S., Metcalfe County
Cheryl Case, M.S., Harrison County
Theresa Scott, M.A., Floyd County
Ann Hollon, M.A., Wolfe County
Tamara Thomas, M.S., Franklin County
Rusty Manseau, B.A., Graphic Artist