[Summary] Nutrition Basics for Diabetes (rev. Feb 21)

Source: med.virginia.edu (pdf)

A. What's in it for you?

• Eating right to control blood sugar.
• Blood sugar is affected by What, When and How much you eat.
• Carbohydrate foods effect the most.
• Eating right portion size will affect blood sugar and help losing weight.
• Most people with TYPE 2 DIABETES will feel better when blood sugar is in range and losing few pounds.

B. Healthy Plate

C. Carbohydrates

• Found in food.
• Body's main source of energy
• Type and amount of carb affects blood glucose.

D. Make Your Own Plate

E. Portion Size: Fruits & Grains

F. Portion Size: Dairy & Vegetables

G. Right Size

H. Beverages

• Sugar-sweetened beverages increase blood sugar fast & furiously such as Sweetened Ice-Tea, Soda, Juices, Sugar-Sweetened Coffees, Juice Drink, Energy Drink
• Replace with Water, low-fat or skim milk, diet sodas, sugar free drinks, tea or coffee without sugar.

I. Desserts

• Desserts make your blood sugar go up fast
• How to eat?

1. Smaller portions
2. Mini candy bar
3. Small piece of fruit
4. Eat after meal
5. Cake without icing

J. Protein Foods

• Protein Foods do not raise blood sugar too much.
• Protein Foods such as Chicken, Steak, Fish, Turkey, Beans, Eggs, Tofu, Lentils

K. Portion Size: Protein Foods

L. Non-starchy Vegetables

• Non-starchy Vegetables don't raise blood sugar that much.
• Half plate potion
• Non-starchy Vegetable such as Broccoli, Cabbage, Spinach, Green Salad, Carrots, Green Beans, Zucchini, Peppers, Cucumbers, Jicama, Mushrooms, Tomatoes

M. Eating Carbohydrates Consistently

Eating consistent amount of carbohydrates per meal/snack help with

• Promote healthy blood sugars.
• help manage weights.
• Reduces hunger.
• Help manage or prevent complications of diabetes.