Beyond the Basics: Meal Planning Guide For Healthy Eating, Diabetes Prevention

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Beyond the Basics Meal Planning Guide For
Healthy Eating, Diabetes Prevention Management
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Outline

• By the end of the presentation you will
• Understand the importance of meal planning and
  the tools available to help you
• Know the food groups with carbohydrate
• Know the food groups with little or no
  carbohydrate
• Learn how to read and use food labels
• Learn how to make your own meal plan
• Set healthy goals you can achieve

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Meal Planning Can Help You

• Control blood glucose levels
• Manage weight
• Meet daily nutritional needs
• Be prepared for different daily eating situations
• Include your favourite foods in your meals

Its natural to have questions about what to eat
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Beyond the Basics Meal Planning Guide
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Symbols to Look For
Symbol Meaning
½ cup AND measure after cooking
1 cup
¼ cup
4 refers to the number of Tablespoons
1 ounce (30 grams) by weight
Teaspoon
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Food Groups
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These Foods Contain Carbohydrate
Food Groups Carbohydrate in One Serving
GRAINS STARCHES 15 g
FRUITS 15g
MILK ALTERNATIVES 15g
OTHER CHOICES 15g
EXTRA FOODS 0-5g
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Grains Starches
Choose more often
Choose less often
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Starchy Facts

• Choose bread and cereals made from whole grains.
  The first ingredient listed should be
• whole wheat, whole oats, whole rye, whole grain
  corn, brown rice, wild rice, barley, bulgur, or
  oats
• Potatoes, sweet potatoes, corn and plantain are
  part of the Grains and Starches group in the
  Beyond the Basics meal plan

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Fruits
Choose less often
Choose more often
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Fruity Facts

• Choose whole fruit with the skin on it
• Look at the serving sizes for fruit
• Choose 100 fruit juice less often than whole
  fruit
• Limit intake of fruit flavoured drinks that
  contain a lot of sugar and few nutrients

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Milk Alternatives
Choose more often
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Moooving Milk Facts

• When choosing milk and milk alternatives, look
  at the label to make sure that they are a good
  source of calcium vitamin D.
• Look for the lower fat milk and alternatives.

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Other Choices(sweet foods and snacks)
Choose more often
Choose less often
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Extras

• Food or drinks that are low in calories,
  carbohydrate, protein and fat when consumed in
  small portion sizes.
• Examples sugar free soft drinks and jello,
  broth, garlic, herbs and spices, and small
  amounts of mustard and ketchup.
• Other Examples Tea, lemon wedges, gum (sugar
  free), rhubarb, coffee, broth, Tabasco sauce,
  vinegar, Worcestershire sauce

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These Foods have Little or No Carbohydrate
Food Groups Carbohydrate in One Serving
MEAT ALTERNATIVES O grams (except for some beans)
VEGETABLES O grams (except squash, parsnips and peas)
FATS O grams
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Vegetables
Choose more often
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Crunching on Vegetables Tips

• Cooked and raw vegetables are both good sources
  of vitamins, minerals and fibre
• protect vitamins by cooking in a small amount of
  water or steam for a short period of time.
• Choose vegetables that are prepared with little
  or no fat, salt or sugar

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Meat Alternatives
Choose more often
Choose less often
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Meaty Alternative Options

• Cheese is in the Meat Alternatives section of
  the Beyond the Basic Meal Plan
• Use peas, beans and lentils (legumes) in place of
  meat several times a week. These meat
  alternatives are high in fibre and low in fat.
• Add legumes to soups, casseroles, salads and
  burritos, or mash them into dips.

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Fats
Choose less often
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Fat Facts

• Include unsaturated fat in your diet each day.
• Sources include canola, olive, corn, flaxseed,
  peanut, soybean and sunflower
• Add fats carefully

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How to Read Labels

• 1. Look at serving size and compare it to the
  amount of food being eaten
• 2. Carbohydrate includes starch, sugars, and
  fibre
• 3. Fibre should be subtracted from total
  carbohydrate because it does not raise blood
  glucose

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Sample Meal Plan
TIME B 700 am Snack 1030 am L 1200 Snack 300 pm S 600 pm Snack 1000 pm
CARBOHYDRATES (grams/choices) 45-60 60 15 75 30
GRAINS STARCHES 3-4 4 1 5 2
FRUITS 3-4 4 1 5 2
MILK ALTERNATIVES 3-4 4 1 5 2
OTHER CHOICES 3-4 4 1 5 2

VEGETABLES ?   ? ? ? ?
MEAT ALTERNATIVES ?----------------------------As is ------------------------? ?----------------------------As is ------------------------? ?----------------------------As is ------------------------? ?----------------------------As is ------------------------? ?----------------------------As is ------------------------? ?----------------------------As is ------------------------?
FATS ?------------------Use in moderation----------------? ?------------------Use in moderation----------------? ?------------------Use in moderation----------------? ?------------------Use in moderation----------------? ?------------------Use in moderation----------------? ?------------------Use in moderation----------------?
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Make Your Own Meal Plan
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Set a Goal

• Think of a time in your life when you set a goal
• How did you achieve your goal?
• What made you successful or unsuccessful?
• An example of a goal to choose a healthier
  lifestyle is
• - I will walk starting today for 10 minutes.
  Next week I will increase to 20 minutes.
  Eventually I will walk 30 minutes at least 5
  times a week!

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Goal Setting

• Date
• Fitness
• 1)
• 2)
• Healthy Eating
• 1)
• 2)
• Potential Barriers
• 1)
• 2)

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More information on Beyond the Basics
Visit diabetes.ca or 1-800-BANTING
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Questions