Keeping It Simple:

A tool for weight loss & diabetes

management

Objectives

• Know how many grams are in a carbohydrate (carb) choice

• State ways to reach a healthy weight• Be able to identify a healthy portion size• Explain how many times to eat in one day

What’s in the book?

• Good food choices• Menus & recipes • Help managing

diabetes• Carb information• Weight control• Terms

• Tool kit containing– Sick day menus– Snack ideas– Signs of low or high

blood sugar– Shopping lists

Sections in the book

• Red = Introduction• Orange = Breakfast• Green = Lunch• Blue = Supper• Purple = Toolkit

Carbohydrates

• Bread, cereal, pasta, potatoes, corn, peas, fruit, milk & yogurt, sweets

• Raise blood sugar

• Important with diabetes

Blood sugar!

Carbohydrates• 1 carb choice = 15 grams of

carbohydrate• 3 to 4 carb choices per meal• 1 to 2 carb choices per snack

Problems with Diabetes• High blood sugars can cause problems with:

– Heart– Brain – Eyes– Feet– Kidneys– Weight control

Fats

• Do not raise blood sugar as much as carbs• Too much can make you gain weight• Some foods high in bad fat:

– High fat meats (Regular hotdogs, Bologna, sausage, T-bone steak, dark meat chicken and turkey)

– Potato chips– Ice cream– Fast food– Butter

Fats

• Fats can be good for you too• Some foods high in good fat:

– Avocados– Olive oil– Tub margarine with 0 trans fat– Nuts and seeds– Salmon and tuna

Proteins

• Do not raise blood sugar as much as carbs

• Can help keep you strong• Helps you heal faster• Some foods with protein:

– Meat, poultry, and fish– Eggs– Cheese

Free Foods

• These are foods that do not affect blood sugar:– Most vegetables– Sugar substitutes– Ketchup and mustard– Diet soda pop

Healthy Eating

• Means eating:– Breakfast

• Small snack

– Lunch• Small snack

– Supper• Small snack

• Good choices:– Watching carbs

– Low fat

– Including protein

– Healthy portion sizes

Portion Sizes

• Meat• Starches• Fruit • Milk products• Vegetables

• Already measured in the recipes

• Can also use:– Measuring cups– Hands as a guide

Physical Activity

• Helps control blood sugar & weight

• Try for once a day• Include a variety

– Walk– Swim– Lift hand weights– Move your wheelchair with

your arms

Breakfast

• 7 different meal ideas• Ingredients• Carb choices = 3

– Tip to add 1 more carb choice• How to make the meal• Shopping list

Tool Kit

Sick Day Choices

• Try to eat like you normally would• Choose regular sugar items – not

artificially sweetened food• Make sure to drink enough fluids• Keep taking medicine• Blood sugars will be higher than normal

Fast Food

• It’s best to limit fast food

– High in fat, calories, and carbohydrates

– Can make you gain weight

– Important to choose healthier items• Salads, yogurt parfaits, grilled chicken

Food Labels

• Things to look at:– Serving size amount– Total carbohydrate value

• Conversion guide can help you

High or Low Blood Sugar

• Ways to tell if its high– What you should do if above 150

• Ways to tell if its low– What you should do if below 70

• Ideal blood sugar range– Before meals = 80-120– 1-2 hours after meals less than 180

Substitutions

• Carb choices– Starches– Crackers– Fruits– Dairy

• List of free vegetables• Proteins

Tips for Healthy Eating• Never skip meals• Pay attention to the foods you eat• Eat a variety of foods• Limit sugared drinks • Limit foods high in bad fat

Snack Ideas

• Gives examples of: – Snacks with 1 carb choice– Snacks with 2 carb choices– Low carb snacks– Foods to limit

Shopping Guide

• Can help you make a shopping list

• Use the meal recipes

Review Objectives

• Know how many grams are in a carb choice

• State ways to reach a healthy weight• Be able to identify a healthy portion size• Explain how many times to eat in one day

Acknowledgements

Created in 2008 by Annie Bertrand & Casey Thompson

Dietetic Interns with the Center for Disabilities

Sanford School of MedicineUniversity of South Dakota