Group Meeting Nutrition and Diabetes Component December 2014 Revision Lifestyle Modification Program

Objectives Create a healthy meal and learn about the four food groups Understand the role of dietary fibre and various nutrients in the control of blood pressure and blood glucose levels Recognize the healthier and less healthy fats Know where sodium (salt) is hidden Learn how to read nutrition labels Identify best food choices in restaurants Know the recommendations for alcohol intake Know what sugar substitutes are available Understand how carbohydrate influence blood glucose levels Know which foods contain carbohydrate Know blood glucose levels target values and understand the importance to act when those values differ from target values Group Meeting - Nutrition and Diabetes Component p. 2

We Need Energy Group Meeting - Nutrition and Diabetes Component 3 Carbohydrate Protein Fat Quick source of energy Repair cells Increase satiety Important source of calories (energy) Calories = Energy CARBOHYDRATE PROTEIN FAT

Importance of Carbohydrate at Meals Group Meeting - Nutrition and Diabetes Component p. 4 CARBOHYDRATE = QUICK SOURCE OF ENERGY = FUEL! It is important to distribute your carbohydrate intake (energy) throughout the day

How Sugar Travels in The Body Group Meeting - Nutrition and Diabetes Component p. 5 Muscle Liver Fat Tissue Blood Vessels 1. Eat carbohydrate 2. Secrete insulin Stomach Insulin Pancreas Brain

How Sugar Travels in The Body Group Meeting - Nutrition and Diabetes Component p. 6 Muscle Liver Fat Tissue Blood Vessels 1. Eat carbohydrate 2. Secrete insulin Stomach Brain Insulin Pancreas

How Sugar Travels in The Body Group Meeting - Nutrition and Diabetes Component p. 7 Muscle Liver Fat Tissue Blood Vessels 1. Eat carbohydrate 2. Secrete insulin 3. Distribution 4. Storage and usage Stomach Brain Insulin Pancreas

Diabetes Quebec Group Meeting - Nutrition and Diabetes Component p. 8

How Much Carbohydrate do You Need? Group Meeting - Nutrition and Diabetes Component p g carbohydrate per meal 9-15 per meal = 1 teaspoon sugar = 5 grams carbohydrate

Carbohydrate Per Serving Group Meeting - Nutrition and Diabetes Component p medium fruit Vegetables = few carbohydrate (sugar) 1 slice of bread1 cup milk Meat = 0 carbohydrate Fat = 0 carbohydrate = 3 teaspoons sugar = 15 grams carbohydrate

How to Calculate Carbohydrate Group Meeting - Nutrition and Diabetes Component p choice = 15 grams carbohydrate = 3-5 choices per meal on average (follow specific recommendations from a nutritionist) 1-2 choices per snack if necessary

To Help you With Measuring Group Meeting - Nutrition and Diabetes Component p. 12

Grain Products and Starches Group Meeting - Nutrition and Diabetes Component p. 13

Fruits Group Meeting - Nutrition and Diabetes Component p. 14

Milk and Alternatives Group Meeting - Nutrition and Diabetes Component p. 15

Vegetables Group Meeting - Nutrition and Diabetes Component p. 16

Meat and Alternatives Group Meeting - Nutrition and Diabetes Component p. 17

Fat Group Meeting - Nutrition and Diabetes Component p. 18

Exercise: Let’s Count Carbohydrate Group Meeting - Nutrition and Diabetes Component p. 19 TOTAL FOR THIS MEAL: 60 grams carbohydrate or 12 15g30g15g 363

Exercise: Let’s Count Carbohydrate Group Meeting - Nutrition and Diabetes Component p g30g15g TOTAL FOR THIS MEAL: 60 grams carbohydrate or

Exercise: Let’s Count Carbohydrate Group Meeting - Nutrition and Diabetes Component p g 6 15g 3 3 TOTAL FOR THIS MEAL: 60 grams carbohydrate or 12

What Should We Do With Carbohydrate? Group Meeting - Nutrition and Diabetes Component p. 22 Get rid of them? Be afraid of them? Think you are “cheating” when you eat them? Distribute your carbohydrate choices throughout the day Observe the impact of your choices on your blood glucose levels Try various choices and experiment Adjust your servings according to your appetite and the impact on your blood glucose levels NO!!!

Let’s Look at The Nutrition Label Group Meeting - Nutrition and Diabetes Component p. 23 Carbohydrate and fibre Choose foods containing at least 2g fibre per serving Nutrition Facts par 125 ml (87 g) Amount Calories 80 Fat 0,5 g saturated 0 g + trans 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrate18 g Fibre 2 g Sugars 2 g Protein 3 g Vitamin A 2% Calcium 0 % % daily value 1 % 0 % 6 % 8 % Vitamin C 10 % Iron 2 % LET’S STUDY THE LABEL...

Fibre on The Label Group Meeting - Nutrition and Diabetes Component p. 24 Fibre does not increase blood glucose levels. It must be subtracted from the total amount of carbohydrate. 18g – 2g = 16g available carbohydrate Nutrition Facts per 125ml (87 g) Amount Calories 80 Fat 0,5 g saturated 0 g +trans 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrate 18 g Fibre 2 g Sugars 2 g Protein 3 g Vitamin A 2% Calcium 0 % % daily value 1 % 0 % 6 % 8 % Vitamin C 10 % Iron 2 %

Does “Without Added Sugar” Mean “No Sugar” in a Food? Group Meeting - Nutrition and Diabetes Component p. 25 NO! If the food contains fruit, milk or flour:  It naturally contains carbohydrate Always check the nutrition facts table for the amount of carbohydrate

Bottom Line Group Meeting - Nutrition and Diabetes Component p. 26 You are responsible to choose your own meals Feel free to choose foods that you like but respect your appetite and the serving sizes recommended Remember to make healthier choices as often as possible Don’t feel guilty when you decide to offer yourself a little treat once in a while…

Eating With Pleasure Is Good for Your Health! Group Meeting - Nutrition and Diabetes Component p. 27