BASICS OF MEAL PLANNING

PRESENTERS:

Katrina Goertzen

Cristel Moubarak

Dietetic Interns

April 2014

OUTLINE

The When, What and How Much Balancing MealsSmart SnackingSummaryQuestions

Eat 3 meals a day Eat breakfast within 1-2 hours of waking up

Space meals no more than 6 hours apart

Add a healthy snack if more active more than 5-6 hours in

between meals

A small bedtime snack may help to reduce morning blood glucose.

THE WHEN

4 food groups Vegetables & Fruit Grain Products Milk & Alternatives Meat & Alternatives

Which of these food groups will increase your blood sugar?

THE WHAT: 4 FOOD GROUPS

CARBOHYDRATES

PROTEIN

Starch and sugar in the foods Raise Blood Glucose Levels Important to regulate the amount and the type of carbohydrate you eat

Present in 3 out of the 4 key food groups Also found in sugar-containing foods

WHAT IS A CARBOHYDRATE?

Describes how quickly carbohydrate foods increase blood glucose levels.

WHAT IS THE GLYCEMIC INDEX (G.I.)?

WHAT IS THE GLYCEMIC INDEX (G.I.)?

All fruits contain sugar Non-starchy vegetables are low in carbohydrate

Starchy vegetables are: Potatoes Corn

VEGETABLES AND FRUIT

Eat a variety of vegetables 2 times a day or more

Include in meals and snacks

½ plate

VEGETABLES

Eat 1 portion at a time 2-3x a day, with a meal or as a snack

Variety is key!

Limit fruit juices to ½ cup juice per day

May need to avoid grapefruit if on certain medications

½ cup

FRUITS

1 medium sized fruit

½ cup of juice

15 grapes

¼ cantaloupe ½ cup blueberries

FRUITS

½ cup unsweetened fresh juice

Products made with flour or a grain Includes breads, pasta, rice, crackers, cereal, etc…

Food group with Highest starch content Direct increase blood sugar

GRAIN PRODUCTS CARBOHYDRATES: STARCH

Count starchy vegetables in this

group

Choose higher fibre, less processed choices

Include a fist size or ¼ plate per meal

Examples: 1 cup of cooked rice, noodles, pasta, corn

2 slices of bread1 pita or ½ large bagel

1 medium potato.

Grain Products = Starch

¼ plate

GRAIN PRODUCTS CARBOHYDRATES: STARCH

Noodles & PastaQuinoa

Buckwheat/Kasha

Barley

LOWER GI: GRAINS

Bulgur

Whole wheat bread

HIGH GI: BREADS

Higher Fibre Low GIWhite Loaf

LOWER GI: BREADS

HIGH GI: CEREALS

LOWER GI: CEREALS

Jasmine Rice Sticky Rice

HIGH GI: RICE Instant Rice

Sushi Rice

LOWER GI: RICE

Mashed Potatoes

HIGH GI: STARCHY VEGETABLES

Russet Potatoes

Yams /Sweet Potatoes

Taro Root

Cassava

LOWER GI: STARCHY VEGETABLES

New Potatoes

Corn

DAIRY PRODUCTS

2 or 3 cups a day for most 1 cup at a time, with a meal or as a snack

Choose lower fat milk & yogurt: 2% or less

Choose plain yogurt or yogurt without added sugar (sweetened with sugar substitutes)

1 cup of Milk or fortified

soy beverage

¾ cup of Yogurt, plain or no sugar added

DAIRY PRODUCTS

Provide protein Most have little to no carbohydrate, except legumes

Help you feel fuller and eat less carbohydrate at a meal

MEAT AND ALTERNATIVES

Choose leaner meats, skinless chicken

Use fish, tofu, legumes, nuts and seeds more often

3 oz.

1 cup of cooked beans

2 tablespoons of nut butter

2 eggs

½ cup of cottage cheese

MEAT AND ALTERNATIVES

¼ cup of nuts¾ cup of tofu

LOWER GI: LEGUMES

PLANNING BALANCED MEALS

¼ plate starch

¼ plate protein

½ plate vegetables

½ cup berries 1 cup dairy

*Added fat**Coffee or Tea

THE PLATE MODEL: PAGE 12

WHAT WOULD YOU CHANGE?

Add protein & fruit

Consider having a

low/non-fat latte

WHAT WOULD YOU CHANGE?

Add protein & vegetables

Cut bagel in half or choose thinner

bagels

WHAT WOULD YOU CHANGE?

Add fruit and grain

Replace instant noodleswith dry or fresh noodles

WHAT WOULD YOU CHANGE?

Add protein & vegetables

WHAT WOULD YOU CHANGE?

Add a protein, e.g dal or

beans/lentils

SMART SNACKING

If you need a snack: Start with a carbohydrate food:

Fruit, Grain Product, Milk / Yogurt

Add a small amount of protein if you need a snack to last longer

Add “free foods” to fill up—low in carbohydrate and calories Examples: most vegetables, water, tea, coffee, sugar-free drinks

See page 20 in booklet for snack ideas.

WHAT’S A BALANCED SNACK?

HIGH GI: SNACKS

LOWER GI: SNACKS

Eat 3 regular meals a day Eat breakfast within 1-2 hours of

waking up Allow 4-6 hours in between meals;

Snack if needed Eat balanced meals with 3 out of 4

food groups at each meals Choose lower glycemic index, higher

fibre foods more often Enjoy a balanced diet with a variety of

tasty and nutritious foods from all food groups.

SUMMARY

QUESTIONS