2 Reading Labels

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3 Serving Sizes

4 Carb Counting

5 Importance of Fiber

6 Types of Fat

7 Beyond Serving Size

8 Mindful Eating

9 Thoughts on Alcohol

10 Mealtime Ideas

Serve It Up Right

Resources

Just the Right AmountYour healthcare team can show you how many calories and carbohydrates you should eat at each meal based on your age, weight, activity, and glucose level. One of the best ways to control your blood sugar is to focus on your carb servings for each meal.

One carb serving is equal to 15 grams of carbohydrates. Most men can set a goal of 4-5 carb servings per meal, and most women can aim for 3-4 carb servings per meal.

Check with your healthcare team about how many carb servings you should be incorporating into your meal plan.

Simply Setup MealsThe plate method is a great place to start if you’re looking to live a healthier lifestyle by balancing your nutrients throughout the day.

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Decoding Food LabelsIt’s very useful to learn how to read food labels and understand the numbers on them. So let’s look at a sample label. The % Daily Value represents the percentage of nutrients in one serving of food that the FDA believes you should consume on a daily basis (based on a 2000 calorie per day diet).

Two versions of a sample label

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Serving SizesThe portion you’re planning to eat may not be the same as the serving size on the label. So if the label serving size is ¼ cup and you eat ½ cup, you are getting twice the calories, fat, and carbs listed on the label.

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Carb CountingMany people with diabetes count carbs because that total carb intake has the strongest impact on post-meal blood sugar levels. The total carbohydrates listed on the food include sugar and fiber. The updated labels will include total carbohydrate, dietary fiber, sugars, and added sugars.

It’s a good idea to spread your carb intake out across your meals for the day. Skipping carbs completely in the morning and then overloading for dinner can cause a huge spike in your blood sugar levels.

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Make Friends with FiberA meal plan high in dietary fiber may help balance blood sugar levels by slowing the breakdown of carbs into sugar. Fruits, vegetables, whole grains, and beans are all good sources of fiber, which is an important part of any meal plan. It’s a good idea to eat about 25-30 grams of fiber a day.

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Good Fat vs. Saturated FatAlthough fat is helpful in slowing the breakdown of carbs into sugar, it’s important to limit saturated fat, trans fat, and cholesterol. Eating less of these foods may help lower your risk of heart disease. Some fat is okay in your diet, so it’s a good idea to consider unsaturated fat sources like avocados and healthy nuts like almonds. And be sure to eat reasonable servings of these foods.

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More Than Just Serving SizesFiguring out how much a serving size is can be a bit confusing. Below is a helpful trick to help make sense of how much a cup and ounce is.

Here’s a list of common foods you might eat each day. It gives you an idea of the number of calories and carbs in each food.

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Nutritional Guides

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Nutritional Guides

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Nutritional Guides

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Nutritional Guides

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Nutritional Guides

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Mindful EatingMany foods you cook or order every day can be made healthier without losing taste and without much effort. Try replacing unhealthy food with something that’s better for you. But as always be mindful about your portion sizes.

When you go out to eat, look for the key healthy words on the menu such as “grilled,” “broiled,” and “roasted,” instead of items that may be fried in saturated fats or include unnecessary breading.

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Drinks with FriendsDrinking alcohol lowers your blood sugar levels – sometimes with very little warning, and that can be dangerous. Ask your healthcare provider if it’s okay to drink alcohol at all, and if it is, find out how to manage your blood sugar levels when drinking. If you decide to have a drink, be sure to eat something, too. Never drink on an empty stomach.

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Mealtime IdeasIf you’re looking to lose some weight, reducing your serving sizes can sometimes help. And if you lose weight, this can also help lower your blood sugar levels, as well as allow insulin to work more efficiently in your body. A true win-win. Here are some suggestions for a day’s worth of tasty meals and snacks for people who are counting carbs.

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Mealtime Ideas

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ResourcesThere are plenty of online resources for people with diabetes. Some of them also contain advice on recipes, carb counting and making smart meal plans.

American Association of Diabetes Educators (AADE) www.aadenet.org

American Diabetes Association (ADA) www.diabetes.org

Academy of Nutrition and Dietetics www.eatright.org

dLife www.dlife.com

National Diabetes Education Program www.ndep.nih.gov

Taking Control of Your Diabeteswww.tcoyd.com

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US.GLT.16.08.146 Last Update: August 2016

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