Transcript cheese from cow's milk

A Hybrid Teaching
Model for
Managing Dietary
Carbohydrate
Intake
The My Plate method was set up by the USDA to give consumers
a visual image of what a healthy meal should include .
Serving sizes and quantities of foods are based on age, sex, and level of
physical activity. However, the model is not designed for people who
must manage dietary carbohydrates such as starches and sugars.
Approximate grams of carbohydrate (starches and sugars) per food group
are illustrated below. Carbohydrates are abbreviated as “CHO”.
15 – 20 grams
CHO per ½
cup
unsweetened.
15 – 20 grams
CHO per ½
cup grain or
bread slice
0 – 12 grams
CHO at
various serving
sizes.
5 – 20 grams
CHO per ½
cup
0 – 20 grams
CHO at
various serving
sizes
Here are some examples of carbohydrate differences in vegetables,
protein, and dairy choices . This can causes disparities in carbohydrate
intake at each meal.
CHO (gms)
1 cup milk……….12
2 oz. cheese……..0
CHO (gms)
½ cup broccoli …..5
½ cup potato……15
CHO (gms)
3 oz. beef…….. ……………..0
½ cup green peas……15
Here is an example of a meal utilizing the low-carbohydrate choices
from dairy, vegetables, and protein groups.
CHO (gms)
2 oz. cheese……..0
CHO (gms)
½ cup broccoli …..5
CHO (gms)
3 oz. beef……..……0
5 grams carbohydrate from vegetable, protein,
dairy for this meal.
and
Here is an example of a meal utilizing the high-carbohydrate choices
from dairy, vegetables, and protein groups.
CHO(gms)
1 cup milk..……..12
CHO (gms)
½ cup potato …..15
CHO(gms)
½ cup beans or peas…15
42 grams carbohydrate (CHO) from vegetable, protein,
and dairy for this meal.
Due to variances in carbohydrate intake at meals in the My Plate method, The
American Diabetes Association created its own My Plate model for diabetics and others
who need to modify dietary carbohydrate intake.
Food groups are divided on the diabetic plate primarily by carbohydrate content. Notice that there is
no “Grain” section on the plate. Grains and starchy vegetables are considered “Starches”. Therefore,
a person following this plan could replace all his grain servings with starchy vegetables. This is
contradictory to the My Plate USDA model which advocates servings of grains at each meal.
Starches = 15 grams CHO
Grains and Starchy
vegetables (corn, potatoes,
beans, peas, winter squash)
Fruits = 15 grmas
CHO
All fruits EXCEPT
coconut and
avocadoes
Free food is
less than 20
calories and
no CHO
Milk = 12 grams CHO
Milk and Yogurt
ONLY
Vegetables = 5 grams CHO
All non-starchy vegetables EXCEPT
olives
Meats = 0 grams CHO
Meats, eggs, cheese,
and tofu.
The “Dairy” section of the plate is replaced with the “Milk”. Since cheese is much lower in
CHO than milk or yogurt, cheese is not considered a “Milk” choice.
Fruits = 15 grams
CHO
All fruits EXCEPT
coconut and
avocadoes
Starches = 15 grams
CHO
Grains and Starchy
vegetables (corn,
potatoes, beans, peas,
winter squash)
Free food is
less than 20
calories and
has no CHO
Milk = 12 grams
CHO
Milk and Yogurt
ONLY
Vegetables = 5 grams
CHO
All non-starchy
vegetables EXCEPT olives
Meats = 0 grams CHO
Meats, eggs, cheese,
and tofu.
There is a section on the diabetic plate model for meat which is similar to the protein
section of the My Plate model. However, unlike the My Plate model, cheese is part of the
meat group because of its low CHO content. Frequently choosing cheese instead of meat
may affect iron and other minerals in the diet.
Fruits = 15 grams
CHO
All fruits EXCEPT
coconut and
avocadoes
Starches = 15 grams
CHO
Grains and Starchy
vegetables (corn,
potatoes, beans, peas,
winter squash)
Free food is
less than 20
calories and
no CHO
Milk = 12 grams
CHO
Milk and Yogurt
ONLY
Vegetables = 5 grams
CHO
All non-starchy
vegetables EXCEPT olives
Meats = 0 grams CHO
Meats, eggs, cheese,
and tofu.
Like the My Plate model, there is a section on the diabetic plate for vegetables. However,
starchy vegetables are not part of this group like they are in the My Plate model. Starchy
vegetables in this model belong in the Starches section of the plate.
Fruits = 15 grmas
CHO
All fruits EXCEPT
coconut and
avocadoes
Starches = 15 grams
CHO
Grains and Starchy
vegetables (corn,
potatoes, beans, peas,
winter squash)
Free food is
less than 20
calories and
no CHO
Milk = 12 grams CHO
Milk and Yogurt ONLY
Vegetables = 5 grams
CHO
All non-starchy
vegetables EXCEPT olives
Meats = 0 grams CHO
Meats, eggs, cheese,
and tofu.
The fruit section is the same for the My Plate and diabetic plate model with only a few
differences, viz., coconut and avocadoes are not part of the group.
Fruits = 15 grmas CHO
All fruits EXCEPT coconut
and avocadoes
Starches = 15 grams
CHO
Grains and Starchy
vegetables (corn,
potatoes, beans, peas,
winter squash)
Free food is
less than 20
calories and
no CHO
Milk = 12 grams CHO
Milk and Yogurt ONLY
Vegetables = 5 grams
CHO
All non-starchy
vegetables EXCEPT olives
Meats = 0 grams CHO
Meats, eggs, cheese,
and tofu.
Let’s compare the My Plate and Diabetic Plate models side by side to illustrate the
strengths and weaknesses of two.
Fruits
Dairy
Fruits
Vegetables
Grains
Protein
My Plate Model
Starches
(Grains &
Starchy
Vegetables)
Milk
Free
Food
Vegetables
(non-starchy)
Meats
Meats
(also
includes
cheeses)
Diabetic Plate Model
The My Plate Method ensures a variety of foods to encourage a variety of nutrients. This is
important for good nutrition.
Variety
of Foods
Fruits
Dairy
Fruits
Vegetable
s
Grains
Protein
My Plate Model
Starches
(Grains &
Starchy
Vegetables)
Milk
Free
Food
Vegetables
(non-starchy
Meats
(also
Meats
includes
cheeses)
Diabetic Plate Model
The My Plate Method is not a good way to teach consumers how to calculate and
manage carbohydrate intake.
Carbohydrate
Control
Fruits
Dairy
Fruits
Vegetable
s
Grains
Protein
My Plate Model
Starches
(Grains &
Starchy
Vegetables)
Milk
Free
Food
Vegetables
(non-starchy
Meats
(also
Meats
includes
cheeses)
Diabetic Plate Model
Foods on the diabetic plate are grouped primarily by carbohydrate content. This helps
control and/or equalize carbohydrate at each meal.
Fruits
Dairy
Fruits
Vegetables
Grains
Protein
My Plate Model
Carbohydrate
Content
Starches
(Grains &
Starchy
Vegetables)
Milk
Free
Food
Vegetables
(non-starchy)
Meats
(also
includes
cheeses
)
Diabetic Plate Model
The Diabetic Plate may decrease the variety of foods per meal which may decrease the
variety of nutrients in the diet. For example, a person may eliminate his intake of grains by
choosing starchy vegetables instead of grains at every meal. Choosing cheese frequently
to replace meat may affect iron and other minerals in the diet.
Variety of Foods
Fruits
Dairy
Fruits
Vegetables
Grains
Protein
My Plate Model
Starches
(Grains &
Starchy
Vegetables)
Milk
Free
Food
Vegetables
(non-starchy)
Meats
(also
Meats
includes
cheeses)
Diabetic Plate Model
The models can also make diet
education confusing to consumers.
Why are
vegetables in 2
different groups
on the diabetic
plate?
Fruits
Dairy
Why are grains
in one group for
My Plate
but are
Fruits
mixed in with
vegetables on
the Diabetic
Plate?
Vegetables
Grains
Why is cheese
not a dairy
product? It’s in
the dairy group
on My Plate?
Milk
Free
Food
Starches
(Grains &
Starchy
Vegetables)
Vegetables
(non-starchy
Protein
My Plate Model
Meats (also
includes
Meats
cheeses)
Diabetic Plate Model
To have the best variety of foods and nutrients, while also managing carbohydrate, a
hybrid of the two models could be used. This hybrid would incorporate the strengths of
both models into one paradigm to teach all consumers good nutrition principles and
dietary carbohydrate-management techniques.
Fruits
Dairy
Fruits
Vegetables
Starches
(Grains &
Starchy
Vegetables)
Grains
Protein
Free
Food
Vegetables
(non-starchy
Meats
Variety of Foods
My Plate Model
Milk
Carbohydrate Control
Hybrid
Diabetic Plate Model
DAIRY
VEGETABLES
FRUITS
PROTEIN
GRAINS
Food-Plate Wheels
A HYBRID EDUCATION MODEL FOR TEACHING GENERAL NUTRITION
CONCEPTS AND DIETARY CARBOHYDRATE MANAGEMENT
DAIRY
0 -12
VEGETABLES
5 - 15
PROTEIN
0 - 15
Approximate
Grams of CHO
per
Food-Plate
Wheel
FRUITS
GRAINS
15-20
15-20
DAIRY
VEGETABLES
½ cup of most
fruits or one
medium-sized
fresh fruit can be
between 10 – 20
grams CHO.
FRUITS
PROTEIN
GRAINS
½ cup of most grains
(rice, cereal, pasta) or
one slice of bread can
be between 10 – 20
grams CHO.
DAIRY
VEGETABLES
We will estimate
the average
CHO per serving
of FRUITS to be
15 grams.
PROTEIN
FRUITS
15
GRAINS
15
We will estimate the
average CHO per
serving of GRAINS to be
15 grams.
DAIRY
The Fruits and Grains plate wheels will always
equal 30 grams CHO
VEGETABLES
PROTEIN
FRUITS
GRAINS
15
15
30
DAIRY
VEGETABLES
PROTEIN
This means we only have to manage grams of
CHO in Vegetables, Dairy, and Protein plate
FRUITS
GRAINS
wheels.
15
30
15
Average Grams of CHO For Vegetable-Plate Wheel
½ cup non-starchy
DAIRY
vegetable*….5 grams CHO
VEGETABLES
5 -15
½ cup starchy vegetable**
PROTEIN
(corn, legumes, potatoes,
winter squash)…….15 grams
CHO
*If you are not sure what a “non-starchy vegetable” is, just remember it is any vegetable which is NOT corn, legumes, potatoes, or winter
FRUITS
squash. A tomato is considered a non-starchy vegetable. A tomato is NOT a fruit. GRAINS
15
15
**1 cup of a vegetable type soup (very liquid and not “chunky”) or ½ cup of traditional mixed vegetables will be equal to 15 grams CHO
(1 serving of a starchy vegetable)
DAIRY
0 -12
Average Grams of CHO For Dairy-Plate Wheel
2 oz.* cheese…0 grams CHO
VEGETABLES
5-15
PROTEIN
1 cup of milk** or plain
yogurt…12 grams CHO
FRUITS
GRAINS
15or cottage cheese would be approximately equal to
*Volumetric measures for ounces are about ¼ cup15
per ounce. Therefore, ½ cup grated
2 oz.; ¾ cup of ground beef or tuna is approximately 3 oz.
**Plain soy or almond milk may be substituted. Almond milk is much lower in protein than soy milk or cow’s milk.
DAIRY
0 -12
VEGETABLES
PROTEIN
5 - 15
Average Grams of CHO For Meat-Plate Wheel
3 oz.* meat ………………...0 grams CHO
½ cup most legumes**…15 grams CHO
FRUITS
15
GRAINS
15
*Volumetric measures for ounces is about ¼ cup per ounce. Therefore, ½ cup of ground meat or tuna is equal to 2 oz.; ¾ cup of ground meat or tuna is approximately 3 oz. A 3 oz.
serving of meat is about the size of a deck of cards or equal to 3 slices of lunchmeat.
**Legumes (beans and peas) can be used as a vegetarian protein substitute. Legumes can also be used as a vegetable.
DAIRY
0
2 oz. cheese
Low CHO Meal
(35 grams CHO)
Non-starchy
vegetable
VEGETABLES
5
½ cup broccoli
PROTEIN
0
3 oz. chicken
Cheese
Meat
FRUITS
GRAINS
15
15
1 orange
1 whole-wheat bread slice
35
DAIRY
12
1 cup low-fat milk
High CHO Meal
(72 grams CHO)
Starchy
vegetable
VEGETABLES
15
½ cup corn
PROTEIN
0
½ cup legumes
Milk
Legumes
FRUITS
GRAINS
15
15
½ cup peach slices (canned in
juice or water)
½ cup brown rice
72
DAIRY
DAIRY
0
12
VEGETABLES
PROTEIN
VEGETABLES
PROTEIN
5
0
15
15
35
FRUITS
GRAINS
FRUITS
GRAINS
15
15
15
15
LOW-CHO MEAL
choose ALL
low-CHO foods
HIGH-CHO MEAL
choose ALL
high-CHO foods
72
About 420 calories & 17 grams protein
About 590 calories & 34 grams protein*
*All calorie and protein estimates for this presentation are based on the diabetic exchange lists
DAIRY
DAIRY
12
12
VEGETABLES
PROTEIN
VEGETABLES
15
PROTEIN
57
FRUITS
GRAINS
15
15
15
5
0
FRUITS
GRAINS
15
15
About 565 calories & 35 grams protein
DAIRY
MEDIUM-CHO MEAL
1 Low-CHO
2 High-CHO
About 365 calories & 16 grams protein
0
VEGETABLES
PROTEIN
15
15
58 grams CHO
(average)
About 500 calories & 17 grams protein
57
FRUITS
GRAINS
15
15
60
Average CHO Per Type of Meal
Low-CHO……………....35 grams CHO
High-CHO……………...72 grams CHO
Medium-CHO Plate….58 grams CHO
DAIRY
0 -12
Appoximate
Grams of CHO
per
Food-Plate
Wheel
VEGETABLES
5 - 15
PROTEIN
0 - 15
FRUITS
GRAINS
15
15
Average CHO, Calories & Protein Per Type of Meal
Low-CHO……………....35 grams CHO, 590 calories & 34 grams protein
High-CHO……………...72 grams CHO, 420 calories & 17 grams protein
VEGETABLES
5
DAIRY
DAIRY
0
12
PROTEIN
VEGETABLES
PROTEIN
0
15
15
FRUITS
GRAINS
15
15
DAIRY
0 -12
VEGETABLES
PROTEIN
Appoximate
Grams of CHO
per
Food-Plate
Wheel
5 - 15
0 - 15
FRUITS
GRAINS
15
15
FRUITS
GRAINS
15
15
DAIRY
DAIRY
12
12
VEGETABLES
PROTEIN
VEGETABLES
15
PROTEIN
FRUITS
GRAINS
15
15
57 grams CHO
565 calories
35 grams protein
FRUITS
GRAINS
15
15
DAIRY
0
VEGETABLES
PROTEIN
15
60 grams CHO
500 calories
17 grams protein
15
5
0
15
FRUITS
GRAINS
15
15
57 grams CHO
365 calories
16 grams protein
CHO, Calorie, and Protein Comparisons of the Food-Plate Wheels
700
590
600
565
500
500
420
400
365
300
200
100
72
35
57
34
60
57
35
17
16
17
0
Low CHO
High CHO
CHO (g)
Med CHO (Veg & Dairy High CHO)
Calorie
Med CHO (Dairy & Protein High CHO)
Protein (g)
Med CHO (Veg & Protein High CHO)
CHO, Calorie, and Protein Comparisons of the Food-Plate Wheels
700
590
600
565
The medium-CHO Food-Plate Wheel (High
CHO vegetable, high CHO dairy, and low CHO
protein) is probably the best choice since it is
high in protein and moderate in CHO.
500
500
420
400
365
300
200
100
72
35
57
34
60
57
35
17
16
17
0
Low CHO
High CHO
CHO (g)
Med CHO (Veg & Dairy High CHO)
Calorie
Med CHO (Dairy & Protein High CHO)
Protein (g)
Med CHO (Veg & Protein High CHO)
CHO, Calorie, and Protein Comparisons of the Food-Plate Wheels
700
Meals lowest in protein are those which contain a high CHO protein (legumes instead of meat). Eating 3 of these meals per day
would give about 56 grams of protein (enough for a healthy person at an ideal body weight of 150 lbs.) Two of the three meals per
day should include low CHO protein choices which are mainly beef, fish, chicken, pork, egg, etc.
590
600
565
500
500
420
400
365
300
200
Legumes
Legumes
100
72
35
57
34
60
57
35
17
Legumes
16
17
0
Low CHO
High CHO
CHO (g)
Med CHO (Veg & Dairy High CHO)
Calorie
Med CHO (Dairy & Protein High CHO)
Protein (g)
Med CHO (Veg & Protein High CHO)
CHO, Calorie, and Protein Comparisons of the Food-Plate Wheels
700
590
600
565
Eating 3 meals per day on this plan will be less
than 1800 calories. Many adults will be able to
lose weight and/or maintain an ideal body
weight on these many calories per day.
500
500
420
400
365
300
200
100
72
35
57
34
17
60
57
35
16
17
0
Low CHO
High CHO
CHO (g)
Med CHO (Veg & Dairy High CHO)
Calorie
Med CHO (Dairy & Protein High CHO)
Protein (g)
Med CHO (Veg & Protein High CHO)