DINING WITH DIABETES
Ohio State University Extension
Signature Program
Program Objectives
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Increase knowledge about healthy foods
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Present healthy versions of familiar foods
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Demonstrate new cooking techniques
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Provide taste testing of new recipes
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Provide basic information regarding diabetes and nutrition
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Provide opportunities for sharing and learning from one another and
from diabetes health professionals
Carbohydrates
and
Sweeteners
Day 1 Overview
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Diabetes: A Balancing Act
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Meal Planning
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Carbohydrates
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The Plate Method
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Food Labels
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Portion Sizes
Artificial Sweeteners
The Diabetes Balancing Act
Physical
Activity
Meals
Medications
Exercise:
An Important Part of a Healthy Lifestyle
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Exercise and diet work together
Aim for 150 minutes of physical
activity each week
Check with your physician when
starting a new exercise program
Tests that Help with Diabetes Control
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Hemoglobin A1C
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Total Cholesterol, LDL, HDL
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Triglycerides
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Micro albumin
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Blood Pressure
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Dilated Eye Exam
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Foot Exams
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Home Glucose Testing
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Immunizations
Know Your Numbers
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Blood Pressure
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Cholesterol and Triglycerides
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Fasting Glucose
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A1C
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BMI
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Waist Circumference
Meal Planning
What is Carbohydrate
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1 carbohydrate serving = 15 grams of
carbohydrate
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Food groups containing carbohydrates
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Grain
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Fruit
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Starchy vegetable
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Milk/yogurt
The Plate Method: A Tool for
Diabetes Meal Planning
Fruit
Milk
Meat
Starches
Vegetables
Grains and Starches
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Contain carbohydrates
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1 serving = 15 grams of carbohydrate
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Note these equivalents:
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1 slice bread
½ cup cooked cereal
¾ cup dry cereal
½ cup beans
⅓ cup cooked pasta or rice
½ cup starchy vegetables
Potatoes, peas, corn, lima beans
Fruit
Milk
Meat
Starches
Vegetables
Vegetables
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Includes non-starchy vegetables
• Spinach, broccoli, Brussels sprouts,
cauliflower, kale, carrots,
tomatoes, cucumbers,
Fruit
lettuce, etc.
Milk
Note ½ cup equivalents
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½ cup raw dense vegetables
½ cup cooked vegetables
1 cup raw, leafy vegetables
6 baby carrots
Meat
Starches
Vegetables
Fruit
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Contain carbohydrates
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1 serving = 15 grams of carbohydrate
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Note these ½ cup equivalents:
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1 small fresh fruit
½ cup cut fresh fruit
½ cup canned fruit
Canned in its own juice
¼ cup dried fruit
½ cup fruit juice
Fruit
Milk
Meat
Starches
Vegetables
Milk and Yogurt
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Contain carbohydrates
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1 serving = 15 grams of carbohydrate
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Choose low fat and fat free options
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Fruit
Milk
Note these equivalents:
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8 fluid ounces milk
1 cup yogurt (plain)
Meat
Starches
Vegetables
Meat and Meat Alternatives
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Go lean with protein
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Note these 1 ounce meat equivalents:
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1 oz.. meat, poultry or fish
½ cup beans, peas, or tofu
• Contribute carbohydrates
1 egg
1 oz.. cheese
¼ cup cottage cheese
1 tablespoon peanut butter
Fruit
Milk
Meat
Starches
Vegetables
Sample Day – 1800 Calories
Remember, 1 carbohydrate serving equals
15 grams of carbohydrates
Breakfast – 3 carb servings (45 g)
Snack – 2 carb servings (30 g)
Lunch – 3 carb servings (45 g)
Snack – 2 carb servings (30 g)
Dinner – 3 carb servings (45 g)
Snack – 2 carb servings (30 g)
Food Labels
Total Carbohydrate
31 g
Dietary Fiber
3g
Look at the
“Total Carbohydrate”
to determine the
carbohydrates in a food item
Downsize Portion Sizes
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The bigger the portion, the more
people tend to eat
Larger portions add up!
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100 extra calories per day will add up to a
10 pound weight gain in one year
Know the right sized portion to keep
calorie intake in check
A Few Serving Size Visuals
4 stacked dice = 1 oz. of cheese
Deck of cards = 3 oz.. of meat
Baseball = medium potato or fruit
1 cup cold cereal
Compact disk = pancake
Artificial
Sweeteners
Types of Artificial Sweeteners
Stevia
Aspartame
Saccharin
Sucralose
Acesulfame
Potassium
Baking with Artificial Sweeteners
Sugar
Sweet Taste
Color
Tenderness
Moisture
Volume
Artificial
Sweeteners
Sweet Taste
Tips for Using Artificial Sweeteners
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Check official websites
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Replacing sugar with artificial sweeteners
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Start with a little and add more if needed
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Combine different classes of sweeteners
Different recipes work well with different
sweeteners
More Tips
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Try flavoring agents
Using pudding or dry milk to add
volume and moisture
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Small amounts of sugar are acceptable
Try These Websites
Artificial Sweeteners
caloriecontrol.org
WebMD
diabetes.webmd.com/artificialsweeteners-diabetes-patients
Mayo Clinic
mayoclinic.com/health/artificialsweeteners/AN00348
Academy of Nutrition and Dietetics
eatright.org
American Diabetes Association
diabetes.org
What’s Next
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Fats and Sodium
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More about the Plate Method
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Heart Healthy Tips
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More Recipes to Sample
What Questions Do You Have?
CREDITS:
American Diabetes Association
Food and Drug Administration
Ohio State University Extension Diabetes Education Team
West Virginia University Extension
Christine Kendle, MS, RD, LD, Tuscarawas County
Family and Consumer Sciences Educator,
Ohio State University Extension