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Diabetes Stepping Up to the Plate

Diabetes Stepping Up to the Plate. Portion Control and Serving Sizes. Serving Sizes. Important for diabetes diet Exchange List for Meal Planning Tendency to “oversize” portions. Estimating Serving Sizes. Activity #1. Grains. 1/2 cup cereal, grain, or starchy vegetable

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Diabetes Stepping Up to the Plate

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  1. DiabetesStepping Up to the Plate Portion Control and Serving Sizes

  2. Serving Sizes • Important for diabetes diet • Exchange List for Meal Planning • Tendency to “oversize” portions Williams DP, Christensen NK 2008 #2

  3. Estimating Serving Sizes Activity #1

  4. Grains • 1/2 cup cereal, grain, or starchy vegetable • 1 ounce bread product (bread, bagel, muffin) • 3/4 to 1 ounce snack foods (pretzels, crackers, chips) Williams DP, Christensen NK 2008 #4

  5. Grains – varying portion sizes • 1/3 cup rice, pasta, or baked beans • 3/4 cup cold cereal • 1/4 cup granola, grape nuts, muesli • 1 small tortilla 6-inches across • 1/2 hamburger or hotdog bun, English muffin, or bagel • 1 cup winter squash • 2/3 cup lima beans Williams DP, Christensen NK 2008 #5

  6. Grains – varying portion sizes (cont.) • 15-25 French fries • 2 pancakes (4-inches across) • 1 waffle (4-1/2 inch square) • 1/3 cup stuffing • 1 cup croutons • 3 cups popcorn Williams DP, Christensen NK 2008 #6

  7. Grain – Baked Goods • 2 inch square cake or brownie • Cake or brownie with frosting equals 2 servings • 1/2 Doughnut • 2 small Cookies • 1/6 Fruit pie = 3 servings • 1/8 pumpkin or custard pie = 2 servings Williams DP, Christensen NK 2008 #7

  8. Fruits • 1/2 cup chopped or canned in light syrup • 1 small whole fruit • 1/2 cup 100% fruit juice Williams DP, Christensen NK 2008 #8

  9. Fruit • 3/4 to 1-1/4 cup berries • 3/4 cup fresh pineapple • 1/2 cup light juices; 1/3 cup dark juices • Various serving sizes equal 15 grams of carbohydrate Williams DP, Christensen NK 2008 #9

  10. Milk • 1 cup milk (skim, 1%, 2%, or whole) • 1 cup yogurt with artificial sweetener • 1/3 cup regular yogurt with fruit • 1/2 cup ice-cream • 1/2 cup chocolate milk • 1/2 cup frozen yogurt • 1/2 cup sugar free pudding • 1/4 cup regular pudding Williams DP, Christensen NK 2008 #10

  11. Vegetables • 1/2 cup cooked • 1 cup raw • 1/2 cup tomato or vegetable juice Williams DP, Christensen NK 2008 #11

  12. Meat and Meat Alternates • 1 ounce meat, poultry, or fish • 1 egg* • 2 Tbsp. peanut butter* • 4 ounces tofu* • 1/4 cup cottage cheese* • 1 ounce cheese *Equivalent to 1 oz of meat Williams DP, Christensen NK 2008 #12

  13. Fats - Saturated • 1 Tbsp. cream cheese • 1 tsp. butter, shortening, lard • 1 slice bacon • 2 Tbsp. sour cream • 2 Tbsp. coconut Williams DP, Christensen NK 2008 #13

  14. Fats - Polyunsaturated • Polyunsaturated • 1 tsp. margarine, vegetable oil, mayonnaise, or salad dressing • 1 Tbsp. reduced fat mayonnaise or salad dressing • 1Tbsp. Pumpkin or sunflower seed • 4 Walnut halves Williams DP, Christensen NK 2008 #14

  15. Fats - Monounsaturated • Monounsaturated • 1/8 Avocado • 8-10 large olives • 1 tsp. olive, canola, or peanut oil • About 1 Tbsp. nuts • 2 tsp. peanut butter (if consuming 2 Tbsp or more count as a meat) • 1 Tbsp. sesame seeds Williams DP, Christensen NK 2008 #15

  16. Accurate Measurements Activity #2

  17. Estimating Serving Sizes Deck of cards = 3 ounces cooked meat Tennis ball = medium apple, orange, peach, etc. Small 7 inch plate = tortilla Williams DP, Christensen NK 2008 #17

  18. Estimating Serving Sizes (cont.) Large Egg = 1 muffin Golf Ball = 2 Tbsp. peanut butter CD = 1 pancake or waffle Williams DP, Christensen NK 2008 #18

  19. Estimating Serving Sizes (cont.) 4 Dice = 1 ounce cheese Palm of woman’s hand = ½ cup fruit, vegetable, cooked cereal, or pasta Computer mouse = small baked potato Williams DP, Christensen NK 2008 #19

  20. Estimating Serving Sizes (cont.) Racquet ball = ½ cup ice cream 4 casino chips = 4 small cookies Williams DP, Christensen NK 2008 #20

  21. Measure, Measure, Measure! Williams DP, Christensen NK 2008 #21

  22. Utah State University is committed to providing an environment free from harassment and other forms of illegal discrimination based on race, color, religion, sex, • national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions. • Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge; • promote; demote; terminate; discriminate in compensation; or discriminate regardingterms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Noelle • Cockett, Vice President for Extension and Agriculture, Utah State University. Williams DP, Christensen NK 2008 #22

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