Diabetes and Nutrition Trivia

OH NUTS!! How many calories in 1c of cashew pieces? 1 c Cashews = 786 calories How long would you have to walk to burn that off? Need to walk 7.5 miles or approximately 2 hours

Match Food to Calories/Carbs 1 c Light ice cream 1 c Ben & Jerry’s vanilla ice cream 1 Small apple 1 Costco blueberry muffin 610 calories, 71 g carbs 250 calories, 39 g carbs 480 calories, 42 g carbs 60 calories, 15 g carbs

ANSWER 1 cup Light ice cream = 250 (~2 small scoops) 1 cup of Regular ice cream = 480 Small apple = 60 Costco blueberry muffin = 610

MATCHING: Match the food to the grams of carbs Large banana 2 cups Cooked oatmeal 2 Hard boiled eggs 1c Skim milk Snickers candy bar 1 cup White rice CARBS 12 grams 35 grams 31 grams 45 grams 1 gram 55 grams

ANSWER Banana: 31g carbs (121 calories, 0g fat, 3.5g FIBER) Oatmeal: 55g carbs (320 calories, 6.4g fat, 1.2g saturated fat, 8g FIBER) Eggs: 1g carbs (155 calories, 0.6g fat, 3.3g saturated fat) Skim milk: 12g carbs ( 90 calories, 0g fat) Snickers: 35g carbs (270 calories, 13.6 grams of fat and 5.2grams are SATURATED fat) Rice: 45g carbs (242 calories, 0g fat, 0.6g fiber)

What are the 3 most important things on a food label if you are trying to control blood sugar? Serving Size Calories Fat Cholesterol Sodium Total Carbohydrates Sugar Fiber

ANSWER Serving Size, Total Carbs, Fiber Serving Size – a MUST, you need to know how much food/drink the label applies to Calories help with weight loss Fat/Cholesterol help with heart health Sodium helps with blood pressure Sugar is not always indicative of how the food will affect blood sugar, must look at total carbs Fiber does not have a big impact on blood sugar and the higher the fiber, typically the healthier the food is for you.

Remember, carbs are just part of the picture…. CALORIES (Energy) Carbohydrates Energy = 4 Energy = 9 Fat Protein Which nutrient provides us with the most “energy”? Trick question: What do we have to limit to lose weight?

ANSWER Carbs are not the devil! We limit our carbohydrates at each meal to help control overall portions and keep blood sugar in check. BUT, if you eat too much fat and protein, they contribute to the overall energy going into your body and can cause weight gain. As you gain weight, blood sugars tend to increase as well. It is all connected! Fat provides us with the most energy. We have to limit calories in order to lose weight, not just CARBS OR FAT OR PROTEIN

DID YOU KNOW…. 90% of the salt in our diet is already in our food…only 10% of the salt we eat comes from the shaker. Take a closer look at the “Sodium” on your food label. Aim for 2,000mg of sodium or less each day. Some people may need even less. Make sure you read the Serving Size…many soup cans have 2 or 2.5 servings per container.

Angela Manderfeld, MS, RD, CDE, LD ANTHC Diabetes Nutrition Consultant amanderfeld@anthc.org (907) 729-1128