Diabetes Nutrition

Roseville & Sacramento Medical Centers

Health Education Department – Nutritional Services

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

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How are you eating to manage your diabetes or prediabetes?

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What affects blood sugar?

Food/drinks Exercise Stress

– Physical (injury, illness)– Mental

Weight Poor sleep Medications (including timing) Insulin injection site (rotate it) Diabetes itself

Which foods have the biggest effect on blood sugar?

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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

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2. Menus

The American Diabetes Association The Ultimate Diabetes Meal Planner

3. Diabetic exchange or food lists

Daily Meal Planning Guide

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4. Carbohydrate counting

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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 snack

How will I know how much carbohydrate is in a food?

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

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Label readingFor good blood sugar:* Serving size* Total carbohydrate

More fiber is better (25-35g/day)

Nutrition Facts

Serving Size 1 Cup

(29/1.0 oz) Servings Per Container About 17

Amount Per Serving Cereal

Cereal with ½ Cup

Vitamins A&D Fat Free Milk

Calories 110 150 Calories from fat 0 0 % Daily Value** Total Fat 0g* 0% 0% Saturated Fat 0g 0% 0% Trans Fat 0g Cholesterol 0mg 0% 0% Sodium 220mg 9% 11% Potassium 35mg 1% 7% Total Carbohydrate 25g 8% 10% Dietary Fiber less than 4g 16% 16% Sugars 3g Sugar Alcohol 4 g Protein 2g

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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

TimeBloodsugarbefore meal

Detailed Food Record

Carbs(gm)

Blood sugar

2 hours after

starting meal

CommentsAmount Item

8:00 am 110 1 cup Cooked oatmeal-plain 30g 130 Walked for 20 minutes after breakfast¾ cup Blueberries 15g

1 String cheese 0g

1 Slice bread with butter 15g

Total 60g

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What can you DO to improve your blood sugar? Spread carbohydrate evenly over the day

1. Plate Method2. Menus3. Exchange (food) lists4. Carb counting

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

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Rule of 15

If blood sugar drops below 701. Eat 15g fast-acting carbohydrate2. Wait 15 minutes3. Recheck blood sugar

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

How do you treat a low blood sugar?

Set a goal

Specific Observable or measurable Do-able For 2 weeksEx. 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

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

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

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How soon will you get started?