1. PRESENTERS: Katrina Goertzen Cristel Moubarak Dietetic Interns April 2014

2.  The When, What and How Much  Balancing Meals  Smart Snacking  Summary  Questions

3.  Eat 3 meals a day  Eat breakfast within 1-2 hours of waking up  Space meals no more than 6 hours apart  Add a healthy snack if  more active  more than 5-6 hours in between meals  A small bedtime snack may help to reduce morning blood glucose.

4.  4 food groups  Vegetables & Fruit  Grain Products  Milk & Alternatives  Meat & Alternatives  Which of these food groups will increase your blood sugar? CARBOHYDRATES PROTEIN

5.  Starch and sugar in the foods  Raise Blood Glucose Levels  Important to regulate the amount and the type of carbohydrate you eat  Present in 3 out of the 4 key food groups  Also found in sugar-containing foods

6.  Describes how quickly carbohydrate foods increase blood glucose levels.

8.  All fruits contain sugar  Non-starchy vegetables are low in carbohydrate  Starchy vegetables are:  Potatoes  Corn

9.  Eat a variety of vegetables 2 times a day or more  Include in meals and snacks ½ plate

10.  Eat 1 portion at a time 2- 3x a day, with a meal or as a snack  Variety is key!  Limit fruit juices to ½ cup juice per day  May need to avoid grapefruit if on certain medications ½ cup

11. 1 medium sized fruit ½ cup of juice 15 grapes ¼ cantaloupe ½ cup blueberries ½ cup unsweetened fresh juice

12.  Products made with flour or a grain  Includes breads, pasta, rice, crackers, cereal, etc…  Food group with Highest starch content  Direct increase blood sugar  Count starchy vegetables in this group

13.  Choose higher fibre, less processed choices  Include a fist size or ¼ plate per meal  Examples:  1 cup of cooked rice, noodles, pasta, corn  2 slices of bread  1 pita or ½ large bagel  1 medium potato. Grain Products = Starch ¼ plate

14. Noodles & Pasta Quinoa Buckwheat/Kasha Barley Bulgur

15. Whole wheat bread

16. Higher Fibre Low GI White Loaf

19. Jasmine Rice Sticky Rice Instant Rice Sushi Rice

21. Mashed Potatoes Russet Potatoes

22. Yams /Sweet Potatoes Taro Root Cassava New Potatoes Corn

23.  2 or 3 cups a day for most  1 cup at a time, with a meal or as a snack  Choose lower fat milk & yogurt: 2% or less  Choose plain yogurt or yogurt without added sugar (sweetened with sugar substitutes)

24. 1 cup of Milk or fortified soy beverage ¾ cup of Yogurt, plain or no sugar added

25.  Provide protein  Most have little to no carbohydrate, except legumes  Help you feel fuller and eat less carbohydrate at a meal  Choose leaner meats, skinless chicken  Use fish, tofu, legumes, nuts and seeds more often 3 oz.

26. 1 cup of cooked beans 2 tablespoons of nut butter 2 eggs ½ cup of cottage cheese ¼ cup of nuts¾ cup of tofu

29. ¼ plate starch ¼ plate protein ½ plate vegetables ½ cup berries1 cup dairy *Added fat **Coffee or Tea

30. Add protein & fruit Consider having a low/non-fat latte

31. Add protein & vegetables Cut bagel in half or choose thinner bagels

32. Add fruit and grain

33. Replace instant noodles with dry or fresh noodles Add protein & vegetables

34. Add a protein, e.g dal or beans/lentils

36. If you need a snack:  Start with a carbohydrate food:  Fruit, Grain Product, Milk / Yogurt  Add a small amount of protein if you need a snack to last longer  Add “free foods” to fill up—low in carbohydrate and calories  Examples: most vegetables, water, tea, coffee, sugar-free drinks  See page 20 in booklet for snack ideas.

39.  Eat 3 regular meals a day  Eat breakfast within 1-2 hours of waking up  Allow 4-6 hours in between meals; Snack if needed  Eat balanced meals with 3 out of 4 food groups at each meals  Choose lower glycemic index, higher fibre foods more often  Enjoy a balanced diet with a variety of tasty and nutritious foods from all food groups.