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Mme 1

This document provides information about managing diabetes through healthy eating using the Plate Method. It explains that the Plate Method involves filling half your plate with non-starchy vegetables, a quarter with protein, and a quarter with grains and starchy vegetables. It also defines recommended portion sizes for each food group to help control blood sugar and outlines tips for using the Plate Method to plan balanced meals.

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Dominic
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64 views28 pages

Mme 1

This document provides information about managing diabetes through healthy eating using the Plate Method. It explains that the Plate Method involves filling half your plate with non-starchy vegetables, a quarter with protein, and a quarter with grains and starchy vegetables. It also defines recommended portion sizes for each food group to help control blood sugar and outlines tips for using the Plate Method to plan balanced meals.

Uploaded by

Dominic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
You are on page 1/ 28

“Meals Made Easy”

with the Diabetes Plate

• Week 1: What You Eat Makes a Difference


• Week 2: Planning Healthy Meals
• Week 3: Shopping Smart
• Week 4: In the Kitchen

1
Diabetes
• Blood Glucose
(sugar) is too high

• Sometimes there
are symptoms

• Often there are no


symptoms
2
Diabetes Complications
• Heart & Blood Vessel Damage
• Nerve Damage
• Kidney Failure
• Blindness
• Dental Disease

3
Good News!
There are fewer complications when
blood sugar is kept as close to normal
as possible

. Healthy Eating
. Regular Physical Activity
. Medication, when necessary

4
Sugar is in everyone’s blood.

Blood Sugar provides energy for


everything we do!
5
Carbohydrate in the foods
we eat & drink affects our
blood sugar the most.

6
Two Types of Carbohydrate

–SUGAR

–STARCH

7
Total carbohydrate eaten
determines how much sugar
reaches your blood

8
Food Groups with Carbohydrate:

• Grains, Beans & Starchy Vegetables


• Fruit
• Milk & Yogurt
• Sweets

9
Food Groups without Carbohydrate

• Vegetables (non-starchy)
• Meat & meat alternates
• Fats/Oils

10
A note about Calories
• Calories are a measure of the energy
a food provides.
• A person’s need for calories depends
on many factors, such as age, size,
sex, and activity level.
• Extra calories eaten are stored as
body fat.

11
A Healthier Weight Helps
• Modest weight loss improves the way
insulin works. (For most people this
means 10 – 20 lb.)
• The Plate Method can help you focus
on eating fewer calories so that you
lose weight.

12
Physical Activity Helps
• Regular physical activity lowers blood
sugar AND improves the way insulin
works.
• For most people, this means finding
ways to move around for at least 30
minutes more nearly every day.

13
Food Groups
• Grains, Beans, Starchy Vegetables
• Fruits
• Milk/Yogurt
• Vegetables (non-starchy)
• Meat & Meat Alternates
• Fats & Oils

14
Food Groups

Carbohydrate food groups Not Carbohydrate

15
Food Groups

Carbohydrate food groups Not Carbohydrate

16
Plate Method Explained
Fruit Milk

Vegetables
(non-starchy)

Meat & Grains, Beans,


Starchy Vegetables
Alternates

17
The Plate Method

18
Serving Size
Makes a Difference

Which apple will have the


greatest effect on blood sugar?

19
Plate Method Portions
Grains (one ounce-equivalent)
• 1 slice of bread
• 1/2 English muffin or pita bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of cooked cereal
• 3/4 cup dry (unsweetened) cereal
• 1 6-inch tortilla
• 4 - 6 crackers

Beans & Starchy Vegetables (1/2 cup)


• 1/2 cup cooked beans, peas, lentils or corn
• 1/2 cup mashed potatoes
• 1/2 cup sweet potatoes or yams
• 1 small (3 oz.) potato

20
Plate Method Portions

Fruit (1/2 cup)


• 1 small fresh fruit (4 pieces per pound)
• 1/2 cup canned fruit (light or juice syrup)
• 1/2 cup fruit juice
• 1/4 cup dried fruit

21
Plate Method Portions

Milk & Yogurt (1 cup)


• 8 oz. milk (cow's, soy or rice)
• 8 oz. plain yogurt
• 6 - 8 oz. yogurt with low-calorie sweetener

22
Plate Method Portions

Vegetables (1/2 cup)


• 1 cup raw
• 1/2 cup cooked
• 1/2 cup juice

23
Plate Method Portions
Meat, fish, poultry
• 2-3 oz. cooked lean meat, fish, or poultry

Meat Alternates**
• 1/4 cup cottage cheese or tuna
• 1-1/2 oz. cheese
• 1 egg
• 1/4 c. egg substitute
• 1 Tablespoons peanut butter
• 4 oz. tofu

** equivalent to 1 oz. meat, fish, poultry


24
Plate Method Portions
Fats & Oils (1 tsp.)
• 1 tsp. margarine or oil
• 10 peanuts
• 1 Tablespoon salad dressing
• 2 Tablespoons reduced fat salad dressing
• 1/8th medium avocado
• 2 tsp. peanut butter
• 1 Tablespoon cream cheese
• 2 Tablespoons reduced fat cream cheese
• 8 small olives
• 1 Tablespoon sour cream
• 1 strip bacon

25
Tools for Measuring
Plate Method Portions

26
Tips for Estimating Food Portions

27
The Plate Method
Will help you…
• Eat similar amounts of carbohydrate at
meals & snacks
• Plan simple & tasty meals

Carbohydrate
Carbohydrate

Carbohydrate

28

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