Meal Planning and Inspirations An education program for the person with diabetes Presented by: Lisa Cogbill, RD LD CDE

Diet versus Diabetes Diet is a temporary fix Meal planning is for life Meal Planning can be a challenge. Add in diabetes, and it can seem down right daunting. But, meal planning done right can also make life a whole lot easier.

ROUND 1 Free Food or does it raise your sugar? 5 grams of carbs or less = Free Food Vegetables Proteins Fats

ROUND 2 Fiber and Nutrition Foods that contain fiber Fiber cannot be digested or is only partially digested. Fiber may not cause significant blood sugar rises >5 grams of Fiber Apple versus Fiber One bar

ROUND 3 Sugar Free Foods with Sugar Alcohols Sugar alcohols are low calorie sweeteners made from carbohydrates Sugar Free FDA guidelines Examples of Sugar alcohols: Erthritol, Hydrogenated Starch,Hydrolsates, Isomalt, Malitiol, Mannitol, Sorbitiol, Xylitol, Negatives: usually more expensive, can have a laxative effect, can effect blood sugars Do not have to restock the pantry at home with sugar free foods

ROUND 4 Glycemic Index The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels. Accuracy versus variations that are possible due to variety, ripeness, cooking methods, processing Pros and Cons of Glycemic Index

GI Foods High GI Above 70 - white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, glucose, maltose, maltodextrins, potato, pretzels, parsnip white breadendospermwhite ricecorn flakesextrudedbreakfast cereals maltosemaltodextrinspretzelsparsnip Medium GI not intact whole wheat or enriched wheat, pita bread, basmati rice, potato, grape juice, raisins, prunes, pumpernickel bread, cranberry Juice, regular ice cream, sucrose, bananawhole wheatenriched wheatpita breadbasmati ricepotatogrape juiceraisinsprunespumpernickel breadcranberry ice creamsucrosebanana Low GI 55 or less - Beans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small Seeds (sunflower, flax, pumpkin, poppy, sesame); most whole intact Grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most Vegetables, most sweet Fruits (peaches, strawberries, mangos); tagatose; fructose Beanswhiteblackpinkkidneylentilsoyalmond peanutwalnutchickpeaSeedssunflowerflaxpumpkinpoppysesameGrainsdurumspeltkamutmilletoatryericebarleyVegetablesFruitstagatose fructose

ROUND 5 Why do certain foods always raise your blood sugar? Always adjusting insulin doses and amounts of carbs to help with diabetes control? The Nutrition information is incorrect! Glutton versus Larger Portions??

ROUND 6 HOLIDAYS AND SPECIAL OCCASIONS To eat cake or not to eat cake – That is the question Working with diabetes as a partner and not as an enemy Holiday and Special Occasion foods Healthy options for Holidays and Special Occasions

ROUND 7 PICKY EATERS Caloric Needs for people with diabetes I Hate Spinach!! Giving into their request – Pros and Cons 2 Bite Rule We can grow out of this stage – We promise!!

YOUR MEAL PLATE What should your plate of food look like? Five Easy Steps to Create Your Plate -It's simple and effective for both managing diabetes and losing weight. Creating your plate let's you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. When you are ready, you can try new foods within each food category. Try these five simple steps to get started:  Using your dinner plate, put a line down the middle of the plate.  Then on one side, cut it again so you will have 3 sections on your plate.  Fill the largest section with non-starchy vegetables such as: spinach, carrots, lettuce, greens, cabbage, tomatoes, green beansnon-starchy vegetables  In one of the small sections, put starchy foods such as: whole grain breads, high-fiber cereal, cooked beans and peas, potatoes, green peas, corn, lima beans, sweet potatoes, winter squash, low-fat crackers, snack chips, pretzels, and fat-free popcornstarchy foods  In the other small section, put your meat or meat substitutes such as: chicken, turkey, fish such as tuna, salmon, cod, or catfish,other seafood such as shrimp, clams, oysters, crab, or mussels, lean cuts of beef and pork such as sirloin or pork loin, tofu, eggs, low-fat cheesemeat or meat substitutes  Add an 8 oz glass of milk. If you don’t drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurtmilk  Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.fruit

The Results Who Wins? Keep Learning – Knowledge is Power Ask questions to your Diabetes Team One persons results may not be beneficial to your diabetes Experiment as often as possible

Sharing Section Suggestions? Questions? Thank you