Choose Your Foods: Count Your Carbs

Developed to teach the basics of carbohydrate counting, this booklet is ideal for people getting started with counting carbs as a diabetes meal planning approach. Clients will learn which foods contain carbs, how to measure carbs in grams or carb choices, how to use food lists and food labels to count carbs, and how to

estimate portions. A worksheet is provided for the diabetes educator to help clients create a daily eating plan and customize carbohydrate and blood sugar goals.

383519 (SINGLE COPY) 17 PP

8 ½” x 11”

ISBN: 978-1-58040-741-0 $6.75

383519PK 10-Pack $18.75

SOFTBOUND 2019 Academy Members $4.80 Academy Members $13.75 INSIDE FRONT COVER

Healthy eating is an important part of taking care of your diabetes or reducing the risk of having it. If you have diabetes or prediabetes, you do not need to eat special foods. The foods that are good for everyone are also good for you. This tool can help you choose healthy foods in the right amounts to keep your blood glucose (blood sugar) within your target range. The Plate Method is an easy way to plan and serve your meals. This can help you keep your blood glucose in a healthy range and may also help with weight loss. Practice planning your meals on the opposite side after reading more about the Plate Method here.

Getting Started Food contains 3 main nutrients: carbohydrates (carbs), protein, and fat. These nutrients provide energy (or fuel) for your body. Eating foods that contain carbs raises your blood glucose (blood sugar). Insulin and physical activity lower your blood glucose.

Step 1: Learn what foods contain carbs, protein, or fat.

 Carb Foods: nonstarchy vegetables, grains, starchy vegetables, beans and lentils, fruit, fat-free or low-fat milk, and yogurt

 Protein Foods: beans, tofu, cheese, eggs, fi sh, seafood, chicken, turkey, and lean beef, pork, and lamb

 Healthy Fats: canola and olive oil; nuts, seeds, and nut butters; avocado; light salad dressing; mayonnaise; and trans fat–free spreads

Step 2: Plan your portions with a 9-inch dinner plate.

 At lunch and dinner: Fill 1⁄2 your plate with nonstarchy vegetables. Put starchy foods on 1⁄4 of the plate and lean proteins on the other 1⁄4 of the plate. Add a serving of fruit, milk, or yogurt as your meal plan allows. When adding fat to your meal, choose healthy fats (nuts or seeds, oil, margarine, mayonnaise, or salad dressing in small amounts).

 At breakfast: Use only ½ of your plate. Put starchy foods on 1⁄4 of the plate and proteins on the other 1⁄4 of the plate (try to choose lean proteins when possible). Add a serving of fruit, milk, or yogurt as your meal plan allows.

 If you snack: A snack might include foods such as nonstarchy vegetables; a small fruit, milk, or yogurt; a few nuts; or a small portion of lower-fat whole- grain crackers.

Choose Your Foods: Match Your Insulin to Your Carbs

Teach clients how to use a flexible insulin plan to match their insulin dose to the carbs they eat and how to adjust their insulin dose based on blood glucose level. Clients will learn how insulin works in the body, review types of insulin and treatment plans, and learn how to calculate mealtime insulin

and correction insulin. An insulin dosing worksheet is provided for the diabetes educator to personalize a client’s blood glucose target and insulin plan, and it shows a stepwise approach for calculating mealtime insulin.

384319 (SINGLE COPY) 17 PP

8 ½” x 11”

ISBN: 978-1-58040-742-7 $6.75

384319PK 10-Pack $18.75


The Plate Method The following are examples of foods you can choose to plan healthy meals. The amounts are listed to help you learn portions that fi t on a 9-inch plate. A Registered Dietitian Nutritionist (RDN) or your diabetes care provider can help you to create a meal plan that is right for you. The foods you see on this sample plate are only examples! You can trade these foods for other foods in the same category.

Milk and Milk Substitutes 1 serving of milk or milk substitute is about:  1 cup (8 fl oz) fat-free (skim) or low-fat (1%) milk or

 1 cup (8 oz) fat-free or low-fat yogurt.

Fruit 1 serving of fruit is about:  1 small fresh fruit, such as a small apple, orange, pear, nectarine, or peach;

 1 cup melon or berries;  ½ cup canned fruit;  2 Tbsp dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins); or

 ½ cup (4 fl oz) 100% fruit juice (apple, grape- fruit, or orange juice).

Healthy Food Choice Tips

Grains, Beans, and Starchy Vegetables  Choose higher-fi ber foods, such as dried beans and lentils; whole-grain cereals, breads, pastas, and crackers; corn tortillas; brown rice; and bulgur.

 Use whole-wheat or other whole-grain fl ours in cooking and baking.

 Use less fat in cooking and add less fat to cooked grains, beans, and pasta.

 For snacks, enjoy a small serving of cereal, lower-fat whole-grain crackers, or popcorn.

Milk and Milk Substitutes  Choose fat-free or low-fat milk or yogurt.  Choose unsweetened fat-free or low-fat yogurt and add your own fruit or toppings.

CYF_PlanYourMeals_trifold_v7.indd 2

Nonstarchy Vegetables  Choose fresh or frozen vegetables without added sauces, fats, or salt.

 Drain and rinse canned vegetables to help to lower the sodium (salt).

 Choose more dark green, orange, and red vegetables, such as spinach, broccoli, greens, carrots, chilies, peppers, and tomatoes.

Fruit  Choose whole fruit more often than juices. Whole fruit has more fi ber.

 If you drink juice, choose products that are 100% fruit juice.

 For canned fruit, look for products that are packed in water or juice instead of syrup.

Protein  Choose fi sh and poultry more often. Limit fried fi sh or fried chicken.

 Remove the skin from chicken and turkey.  Select lean cuts of beef, veal, pork, lamb, or wild game.

 Trim fat from around the edges of meat.  Bake, roast, broil, grill, or boil instead of frying.  Read food labels. Choose meats and cheeses with fewer than 5 grams of fat per ounce.

Key to Food Measurements

Tbsp = tablespoon tsp = teaspoon

oz = ounce fl oz = fl uid ounce

lb = pound g = gram

Fats  Limit the amount of butter, oil, margarine, mayonnaise, and salad dressings you add to your foods.

 Cook with heart-healthy oils, such as olive or canola oil.

 Choose tub margarine rather than stick mar- garine. Look for “trans fat–free” on the label.  Eat nuts or seeds in small amounts.

Fats 1 serving of fat is about:  1 Tbsp nuts or seeds,  1 tsp vegetable oil,  1 tsp trans fat–free margarine,  1 tsp regular mayonnaise, or  1 Tbsp regular salad dressing.

Nonstarchy Vegetables Fill 1⁄2 of the plate with:

 Raw nonstarchy vegetables (such as carrots, celery, peppers, salad greens, spinach, tomatoes) or

 Cooked nonstarchy vegetables (such as broccoli, green beans, greens, caulifl ower).

SOFTBOUND 2019 Academy Members $4.80 Academy Members $13.75 INSIDE 2 (1/16” shorter, for fold)

Grains,* Beans, and Starchy Vegetables Fill 1⁄4 of the plate with 1 of these choices:  2 slices bread*

 ½ large bagel* (2-3 oz) or 1 pita* (6 inches across)

 1 hot dog or hamburger bun* (2 oz)  2 tortillas* (6 inches across)  1 cup cooked rice, pasta,* or mashed potatoes  6 to 9-inch corn on the cob  1 medium sweet potato or yam (5 oz)  1 medium baked potato (6 oz)  1 cup winter squash (acorn, butternut)  1 cup cooked beans or lentils  1 cup macaroni and cheese

 ¾ oz pretzels (20 small) or whole-wheat baked snack crackers * Choose whole grains whenever possible.

Protein Fill 1⁄4 of a plate with any of these choices:  Lean meat, poultry, fi sh, or seafood  Tuna, canned in water or oil and drained  Cheese  Eggs  Lean lunch meat  Tofu  Beans and lentils

10/11/19 3:07 PM

Choose Your Foods: Plan Your Meals with the Plate Method

Developed as a simplified approach for meal planning, this client education piece featuring the plate method can be used for people with newly diagnosed diabetes or prediabetes. This colorful, new tri-fold tool introduces the plate method for planning meals in a step-by-step format with examples of serving sizes, tips for making healthier choices from each food group, and a sample healthy plate. A blank plate with space for writing in sample food choices offers an interactive way to help clients plan meals and set goals. Portion sizes and reading food labels are also addressed. This title replaces Healthy Food Choices and Plan Your Meals from the previous edition of the Choose Your Foods series.

318619PK 25-Pack TRI-FOLD 7 ½” x 11”

ISBN: 978-1-58040-743-4 $18.75

2019 Academy Members $13.75 17

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