Diabetes Nutrition Roseville & Sacramento Medical Centers

Health Education Department – Nutritional Services

What do you know about how food affects your blood sugar?

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How are you eating to manage your diabetes or pre-diabetes?

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What affects blood sugar?

Food and drinks Exercise Physical stress like injury or illness Mental stress Weight Poor sleep Medications Insulin injection site Diabetes itself

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Which foods have the biggest effect on blood sugar?Breads, grains, starchy vegetables? Fruits? Yogurt? Milk? A cookie?

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Consistency

Eat about the same amount of carbohydrate at each meal Eat at regular times No skipping meals

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4 Diet Options

1. Plate Method

2. Menus

3. Diabetic Exchange Lists

4. Carbohydrate Counting

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1. Plate method Plates are sold in the Health Ed Centers for $8.60 (price includes tax).

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2. Menus

The American Diabetes Association The Ultimate Diabetes Meal Planner (This

is sold in the Health Education Centers for $21.50 (this price includes the tax). There are 4 weeks of menus for each season. Grocery lists and recipes are included. There are 4 calorie levels : 1500, 1800, 2000 and 2200 Cals/day.)

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3. Diabetic exchange or food lists

Daily Meal Planning Guide

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4. Carbohydrate counting

Benefits: Flexible Tracked easily Biggest effect on blood sugar

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How much carbohydrate can I eat?

For weight loss: – Women: 30-45 grams per meal

Men: 45-60 grams per meal –

For weight management: – Women: 45-60 grams per meal

Men: 60-75 grams per meal –

For snacks: – Limit to 15 grams per s nack

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How will I know how much carbohydrate is in afood?

Refer to diabetic exchange or food lists Read food label Refer to Calorie King (book, app, website)

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Label reading

For good blood sugar: Serving Size Total Carbohydrate

More fiber is better (25-35g/day) Fat, fiber and protein take longer to digest which is good. Include fiber with each meal.

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Calorie King: book, app or website

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Things to consider

Fat Fiber Protein Time of day Individual sensitivity to foods

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Consider a food journal

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What can you DO to improve your blood sugar?

Spread carbohydrate evenly over the day 1. Plate Method 2. Menus 3. Exchange (food) lists 4. Carb counting

Control portions by measuring food Include lean or plant protein and fiber with meals Eat regularly, at least every 4-5 hours

How do you treat a low blood sugar?

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Rule of 15

If blood sugar drops below 70 1. Eat 15g fast-acting carbohydrate 2. Wait 15 minutes 3. Recheck blood sugar

If it is still below 70, repeat If it is above 70, eat a meal if it is time

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Set a goal

Specific Observable or measurable Do-able For 2 weeks

Ex. Eat at least ½ cup nonstarchy vegetables with Saturday and Sunday dinners

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Monitor your progress

Check blood sugar Keep food journal

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Arrange your world for success

Make it easy to do the right thing

Ex. Buy frozen vegetables the next time I’m at the grocery store.

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Recruit support

Ask someone to encourage your healthy habit How do you want to be supported?

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Treat yourself

Recognize and reward your success – Action/behavior that is rewarded is

more likely to be repeated – Celebrate your success every time!

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Next steps

Where do you go from here? – Apply Action Plan you just wrote – Consider signing up for another class Diabetes Nutrition, part B Plant-Based Nutrition Weight Management

– Consider signing up for telephone wellness coaching

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Resources

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Preventative Care App

Exclusive to Northern California Alerts for health screenings due Appointment reminders Video visits And much more Download at the Apple Store or Google Play

What benefits do you see from managing your diabetes or prediabetes?

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How soon will you get started?

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