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“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. Diabetes. Blood Glucose (sugar) is too high Sometimes there are symptoms Often there are no symptoms . Diabetes Complications.

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Meals made easy with the diabetes plate l.jpg
“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


Diabetes l.jpg
Diabetes

  • Blood Glucose (sugar) is too high

  • Sometimes there are symptoms

  • Often there are no symptoms


Diabetes complications l.jpg
Diabetes Complications

  • Heart & Blood Vessel Damage

  • Nerve Damage

  • Kidney Failure

  • Blindness

  • Dental Disease


Good news l.jpg
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


Sugar is in everyone s blood l.jpg
Sugar is in everyone’s blood.

Blood Sugar provides energy for everything we do!


Carbohydrate in the foods we eat drink affects our blood sugar the most l.jpg
Carbohydrate in the foods we eat & drink affects our blood sugar the most.




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Food Groups your bloodwith Carbohydrate:

  • Grains, Beans & Starchy Vegetables

  • Fruit

  • Milk & Yogurt

  • Sweets


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Food Groups your bloodwithout Carbohydrate

  • Vegetables (non-starchy)

  • Meat & meat alternates

  • Fats/Oils


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A note about Calories your blood

  • 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.


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A Healthier Weight Helps your blood

  • 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.


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Physical Activity Helps your blood

  • 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.


Food groups l.jpg
Food Groups your blood

  • Grains, Beans, Starchy Vegetables

  • Fruits

  • Milk/Yogurt

  • Vegetables (non-starchy)

  • Meat & Meat Alternates

  • Fats & Oils


Food groups15 l.jpg
Food Groups your blood

Carbohydrate food groups

Not Carbohydrate


Food groups16 l.jpg
Food Groups your blood

Carbohydrate food groups

Not Carbohydrate


Plate method explained l.jpg
Plate Method Explained your blood

Fruit

Milk

Vegetables

(non-starchy)

Meat &

Alternates

Grains, Beans,

Starchy Vegetables


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The Plate Method your blood


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Serving Size your bloodMakes a Difference

Which apple will have the

greatest effect on blood sugar?


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Plate Method Portions your blood

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


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Plate Method Portions your blood

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


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Plate Method Portions your blood

Milk & Yogurt (1 cup)

  • 8 oz. milk (cow's, soy or rice)

  • 8 oz. plain yogurt

  • 6 - 8 oz. yogurt with low-calorie sweetener


Plate method portions23 l.jpg
Plate Method Portions your blood

Vegetables (1/2 cup)

  • 1 cup raw

  • 1/2 cup cooked

  • 1/2 cup juice


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Plate Method Portions your blood

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


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Plate Method Portions your blood

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


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Tools for Measuring your bloodPlate Method Portions



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The Plate Method your blood

Will help you…

  • Eat similar amounts of carbohydrate at meals & snacks

  • Plan simple & tasty meals

Carbohydrate

Carbohydrate

Carbohydrate


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