Group Meeting Nutrition and Diabetes Component December 2014 Revision Lifestyle Modification Program

Group Meeting Nutrition and Diabetes Component

December 2014 Revision

Lifestyle Modification Program

Objectives

• Create a healthy meal and learn about the four food groups

• Understand the role of dietary fibre and various nutrients in the control of blood pressure and blood glucose levels

• Recognize the healthier and less healthy fats

• Know where sodium (salt) is hidden

• Learn how to read nutrition labels

• Identify best food choices in restaurants

• Know the recommendations for alcohol intake

• Know what sugar substitutes are available

• Understand how carbohydrate influence blood glucose levels

• Know which foods contain carbohydrate

• Know blood glucose levels target values and understand the importance to act when those values differ from target values

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We Need Energy

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Carbohydrate

Protein

Fat

Quick source of energy

• Repair cellsIncrease satiety

Important source of calories (energy)

Calories =

Energy

CARBOHYDRATE

PROTEIN

FAT

Importance of Carbohydrate at Meals

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CARBOHYDRATE = QUICK SOURCE OF ENERGY = FUEL!

It is important to distribute your carbohydrate intake (energy) throughout the day

How Sugar Travels in The Body

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Muscle

LiverFat Tissue

Blood Vessels

1. Eat carbohydrate

2. Secrete insulin Stomach

Insulin

Pancreas

Brain

How Sugar Travels in The Body

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Muscle

LiverFat Tissue

Blood Vessels

1. Eat carbohydrate

2. Secrete insulin Stomach

Brain

Insulin

Pancreas

How Sugar Travels in The Body

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Muscle

LiverFat Tissue

Blood Vessels

1. Eat carbohydrate

2. Secrete insulin

3. Distribution

4. Storage and usage

Stomach

Brain

Insulin

Pancreas

Diabetes Quebec

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How Much Carbohydrate do You Need?

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45-75g carbohydrate per meal9-15 per meal

= 1 teaspoon sugar

= 5 grams carbohydrate

Carbohydrate Per Serving

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1 medium fruit

Vegetables

= few carbohydrate (sugar)

1 slice of bread1 cup milk

Meat =

0 carbohydrate

Fat =

0 carbohydrate

= 3 teaspoons sugar

= 15 grams carbohydrate

How to Calculate Carbohydrate

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1 choice = 15 grams carbohydrate =

3-5 choices per meal on average(follow specific recommendations from a nutritionist)

1-2 choices per snack if necessary

To Help you With Measuring

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Grain Products and Starches

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Fruits

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Milk and Alternatives

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Vegetables

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Meat and Alternatives

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Fat

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Exercise:Let’s Count Carbohydrate

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TOTAL FOR THIS MEAL: 60 grams carbohydrate

or 12

15g 30g 15g

3 6 3

Exercise:Let’s Count Carbohydrate

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15g30g 15g

TOTAL FOR THIS MEAL: 60 grams carbohydrate

or 12

6 3 3

Exercise:Let’s Count Carbohydrate

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30g

6

15g

3

15g

3

TOTAL FOR THIS MEAL: 60 grams carbohydrate

or 12

What Should We Do With Carbohydrate?

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•Get rid of them?•Be afraid of them?•Think you are “cheating” when you eat them?

•Distribute your carbohydrate choices throughout the day•Observe the impact of your choices on your blood glucose levels •Try various choices and experiment

• Adjust your servings according to your appetite and the impact on your blood glucose levels

NO!!!

Let’s Look at The Nutrition Label

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Carbohydrate and fibre

Choose foods containing at least

2g fibre per serving

Nutrition Facts

par 125 ml (87 g)

Amount

Calories 80

Fat 0,5 g

saturated 0 g

+ trans 0 g

Cholesterol 0 mg

Sodium 0 mg

Carbohydrate

18 g

Fibre 2 g

Sugars 2 g

Protein 3 g

Vitamin A 2 %

Calcium 0 %

% daily value

1 %

0 %

0 %

6 %

8 %

Vitamin C 10 %

Iron 2 %

LET’S STUDY THE LABEL...

Fibre on The Label

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Fibre does not increase blood

glucose levels. It must be subtracted

from the total amount of

carbohydrate.

18g – 2g = 16g available

carbohydrate

Nutrition Facts

per 125ml (87 g)

Amount

Calories 80

Fat 0,5 g

saturated 0 g

+trans 0 g

Cholesterol 0 mg

Sodium 0 mg

Carbohydrate18 g

Fibre 2 g

Sugars 2 g

Protein 3 g

Vitamin A 2 %

Calcium 0 %

% daily value

1 %

0 %

0 %

6 %

8 %

Vitamin C 10 %

Iron 2 %

Does “Without Added Sugar” Mean “No Sugar” in a Food?

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• NO!

• If the food contains fruit, milk or flour: It naturally contains carbohydrate

• Always check the nutrition facts table for the amount of carbohydrate

Bottom Line

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• You are responsible to choose your own meals

• Feel free to choose foods that you like but respect your appetite and the serving sizes recommended

• Remember to make healthier choices as often as possible

Don’t feel guilty when you decide to offer yourself a little treat once in a while…

Eating With Pleasure Is Good for Your Health!

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