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