Transcript Welcome Back to NEMO DOC! **Session 4**

Welcome Back to NEMO DOC!
**Session 4**
Shelby Westhoff, CDM, CFPP &
Mary Reiter, LD, RD
Nutrition Guidelines
What Can I Eat??
No standard diet for everyone.
The choice is yours!
Five Good Eating Habits
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2.
3.
4.
5.
Eat at regular times throughout the day.
Eat moderate portions of carbohydrates.
Choose low-fat, high fiber foods often.
Choose a variety of healthful foods.
Stay active.
How Food Affects Your Blood Sugar
Where’s the Carbohydrate?
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Grain products, such as bread, pasta, rice,
cereal and crackers.
Fruits and fruit juices.
Starchy vegetables, such as potatoes, corn,
dried beans, peas, lentils, and winter squash.
Dairy products, particularly milk and yogurt.
Sugar and sugar-sweetened foods.
15 grams of Carbohydrates Equals:
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1 slice of whole wheat bread
1 small corn bread muffin
1/2 cup cooked cereal (Oatmeal,
cream of wheat, etc.)
1/3 cup cooked pasta
½ cup cooked beans, mashed potatoes, corn or peas
1 small baked potato
½ cup cooked rice
1 small cookie
1 Tbsp sugar, honey or syrup
1 medium apple, orange, or peach
½ grapefruit
½ small banana
Continued…
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1 cup of melon
15 grapes (1/2 cup)
1 cup of berries
1/3-1/2 cup fruit juices
1 cup of skim or 1% milk
1 cup light or plain yogurt (90-100 calories)
½ cup ice cream or light ice cream
1/3 cup of frozen yogurt
1-2 cups of soy milk
Nutrition Facts Panel
Is the serving size on the
label the same as what you
are eating? If not,
remember to adjust the
numbers!
15g of Total Carbohydrates
= One Choice
Fiber is important! Aim for
25-35 grams fiber per day.
Fiber
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Soluble fiber may improve blood glucose control.
Insoluble fiber helps increase fecal transit time.
Foods rich in fiber include dried beans, oats, fruit,
seeds, whole grains, vegetables, and bran.
The ADA recommends 20 to 35 grams of fiber per day.
The avg. American eats 10 to 15 grams of fiber per
day.
How much Carbohydrates Can I Eat?
Grams Per Meal
Women
Men
Grams Per Snack
45
15
45 – 60
15 – 30
One carbohydrate choice contains approximately 15
grams of carbohydrates. (30 g = is the lowest you
should go)
Syringe and Lancet Disposal
Syringes and Lancets require a biohazard
container/disposal.
Create a Healthier You on the Inside
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It is possible to change
the way you are…by
changing the way you
think first!