Train your eye to estimate serving sizes by measuring or weighing servings of foods you frequently eat at home. Put the food in your plates and bowls, and after measuring foods a few times, you’ll be able to estimate the correct serving size just by looking. (If you change your dinnerware, you should remeasure since amounts can look different on plates that are different sizes or shapes.) You’ll soon become adept at estimating serving sizes, which can help determine how much food to eat when you are in a restaurant or in someone’s home. Be sure to revisit measuring foods at home at least every 2 to 3 months as it is human tendency to increase portion size over time.
4. HOW DO I MAKE SENSE OF A FOOD LABEL?
Food labels are a wonderful resource, but they can be puzzling. Next time you check one out, use this guide to help you decipher the numbers:
• The serving size indicates how much food is recommended for one portion. If you eat more or less than this amount, you’ll need to adjust the nutrients accordingly. (Pay special attention to the carbs!)
• Need to know how many single portions are in one jar, can, or package? Check the servings per container—you might be surprised at how often packages contain more than one serving.
• Food labels divide fats into total fat, saturated fat, and trans fat categories, but you’ll want to focus on the latter two. Always stay away from trans fats—those can be harmful to your health. (They’ve been found to raise “bad” LDL cholesterol and lower “good” HDL cholesterol.) As for saturated fats, the American Diabetes Association recommends a daily intake of less than 10 percent of total calories, consistent with the dietary guidelines for Americans from the USDA. This translates to 20 grams or less for a 2,000-calorie diet and 15 grams for a 1,500-calorie diet. And lastly, you’ll sometimes see monounsaturated and polyunsaturated fats’ names on the label too. These are good, heart-healthy fats that should be substituted for saturated and trans fats.
• Total carbohydrate, dietary fiber, and sugars are listed together, but the key player in this section is total carbohydrate. This number indicates the grams of carbohydrate in one serving, including fiber and sugars. You want the fiber number to be high—aim for a total of 25 grams per day for women and 38 grams per day for men. Sugars can include naturally occurring sugars (like lactose in yogurt), but also could indicate high levels of added sugars (like high fructose corn syrup).
• Protein is a daily essential that doesn’t affect your blood sugar much. Protein intake is based on 0.8 grams per kilogram of body weight for men and women. (To determine your needs, divide your weight by 2.2, then multiply that number by 0.8.) Most Americans easily exceed these amounts, but it’s a good idea to make sure you’re getting enough. If you’re a vegetarian (or an occasional one), don’t worry about eating certain foods together to create “complete” proteins—your body will make its own if you eat a variety of foods and a sufficient number of calories.
• Vitamin and mineral amounts for vitamins A and C, calcium, and iron are also noted on food labels. They usually appear as percentages, which are linked to the Recommended Daily Intake for each nutrient. Percent daily values indicate how much of a daily recommended vitamin or mineral you are consuming in a certain food. Most percent daily values are for a 2,000-calorie diet, though larger food packages often provide amounts for a 2,500-calorie diet. Keep in mind that the calorie level your health-care team recommends may be less than 2,000 calories.
5. WHAT SHOULD I ORDER IN A RESTAURANT?
Diabetes doesn’t mean your social life is over. Dining at restaurants is a normal part of life that you can enjoy; however, being prepared is key. Knowing how to order will help you dine healthfully and confidently and keep you from derailing your diet. Choose restaurants that offer a variety of dishes containing fresh fruits and vegetables and lean meats. Even many fast-food establishments now offer healthier choices, so you can still make good decisions when you’re on the go. Once you’ve wisely chosen where to eat, these tips will help you order:
• Opt for appetizers that aren’t loaded with salt or fat. Veggies and hummus or a shrimp cocktail are better choices than chips and queso or French fries. If you want to cut down on bread or eliminate it entirely from your diet, tell your waiter upfront not to bring it to your table. If you do eat bread, plain breads are best. Watch out for cornbread, biscuits, muffins, and other breads that are high in fat, sodium, and added sugar.
• When ordering meat, poultry, or fish, choose a baked, broiled, or grilled preparation, rather than fried or breaded. Salads and sides of fresh nonstarchy vegetables are better choices than starchy foods like potatoes and white rice. However, if you opt for the latter, choose brown rice or a sweet potato and keep the portion small. Be cautious of the dressings, sauces, and gravies that might come with veggies and meats and the sour cream, butter, and cheese that come on loaded potatoes. These condiments are often heavy on sodium, fat, and calories, so ask your waiter to serve them on the side.
• A serving of fresh fruit is a smart option for dessert. Even if it’s not listed on the menu, ask your waiter if you may have a small bowl of sliced melon, berries, or citrus. If there’s another dessert on the menu you’d like, order one for the table and split it. Never hesitate to ask your server questions about the menu or be afraid to ask for a substitute side that’s better for your eating plan. Restaurants are generally happy to accommodate requests like preparing foods without salt as long as you ask.
TOP 20 POWER FOODS
Asparagus
Health Benefits
Asparagus has the highest level of any vegetable of glutathione, a powerful antioxidant that helps detoxify and maintain a healthy immune system. It is a good source of folate, which is vital for making new cells, especially during pregnancy; potassium, which helps control blood pressure; and vitamin K, which helps make proteins required for proper clotting of blood. Asparagus, like all non-starchy vegetables, is very low in carbohydrates, so it will not cause blood sugar to rise.
Did You Know?
Asparagus takes three years to mature from planting to the first harvest; the spears are harvested individually by hand. Because the tips are so delicate, great care must be taken to transport asparagus from the field to the packinghouse, and damaged spears must be sorted out individually. For these reasons, asparagus is one of the most expensive—yet most delicious—vegetables.
Serving size: 1 cup raw or ½ cup cooked
Carb counting: 5 grams
Food Choice: 1 Nonstarchy Vegetable
Avocados
Health Benefits
Given their buttery texture, it’s not surprising that avocados are high in fat, but the fat they primarily contain is monounsaturated fat, which helps lower cholesterol and decreases the risk of heart disease. Use avocado in place of sat fat–loaded butter on toast. Studies have shown that people who eat more unsaturated fat are less likely to develop type 2 diabetes. Avocados are a good source of fiber and vitamins C and E, as well as the antioxidant lutein.
Did You Know?
Ninety percent of America’s avocados come from southern California, where they grow year round; a single tree can yield up to 500 avocados. Botanically, avocados are a fruit, but because of their high fat content, the American Diabetes Association counts them as a fat.
Serving size: 2 tablespoons
Carb counting: 2 grams
Food Choice: 1 Fat
Beans (black, garbanzo, kidney, pinto, white)
Health Benefits
Not only are beans an excellent source of protein and fiber, but they are particularly important for people with diabetes because they have been shown to lower blood glucose levels, reduce cholesterol, and help with weight loss. Dried beans are a good source of minerals including potassium and calcium as well as folate and other B vitamins.
Did You Know?
Eating beans is one of the best ways to meet the daily fiber goal of 25 grams for women and 38 grams for men. Depending on the variety, ½ cup of beans provides 6 to 10
grams of fiber. Use them in soups, stews, and casseroles, add them to salads, or turn them into dips. When buying canned beans, choose unsalted beans, or, if you’re using regular canned beans, rinse them before using to remove about 40 percent of the sodium.
Serving size: ½ cup cooked
Carb counting: 24 grams
Food Choices: 1 Starch, 1 Lean Protein
Berries (blueberries, raspberries, strawberries)
Health Benefits
All varieties of berries are a rich source of antioxidants, which may reduce the risk of cancer, improve heart health, and aid memory. Raspberries are particularly high in fiber, with 8 grams in a 1-cup serving. Blueberries are ranked highest in antioxidants among 43 fruits and vegetables tested by the U.S. Department of Agriculture and, in one study, were found to improve insulin sensitivity.
Did You Know?
Berries are the perfect healthy snack or dessert for people with diabetes. They’re naturally sweet, almost effortless to prepare (they just need a quick rinse under the faucet), and absolutely delicious.
Serving size: ¾ cup blueberries, 1 cup raspberries, or 1¼ cups whole strawberries
Carb counting: 15 grams
Food Choice: 1 Fruit
Broccoli
Health Benefits
This deep green vegetable may be one of the world’s healthiest—especially for people with diabetes. With very few calories and few carbohydrates to affect blood sugar, broccoli packs in the nutrients with a good amount of vitamin C, antioxidants, folate, and fiber. It contains a high amount of glucosinolates, compounds that may fight against cancer and play a role in reducing heart disease risk.
Did You Know?
Broccoli is a member of the cruciferous vegetable family that includes cabbage, Brussels sprouts, cauliflower, kale, and collards. This entire family of vegetables is associated with health benefits, but overcooking can destroy their health-promoting components. For the most health benefits and the best flavor, lightly steam broccoli and other cruciferous vegetables just until crisp-tender.
Serving size: 1 cup raw broccoli or ½ cup cooked
Carb counting: 5 grams
Food Choice: 1 Nonstarchy Vegetable
Citrus (grapefruit, lemons, limes, oranges)
Health Benefits
Of course they have vitamin C, but citrus fruits also have other antioxidants that protect the heart by reducing inflammation in the arteries and lowering cholesterol. They’re also a good source of potassium, magnesium, and folate. Citrus fruits contain a moderate amount of carbohydrates, few calories, no sodium, and plenty of fiber, making them an optimal choice for people with diabetes and heart disease.
Did You Know?
Oranges and grapefruit are a good source of fiber and will help you feel full longer. They are perfect for adding to salads to boost flavor and nutrients, and they make an excellent diabetes-friendly snack. One word of caution: Grapefruit can interact with some heart medications, so check with your doctor about the safety of consuming the fruit. Lemons and limes are another source for a bit of citrus juice and flavor.
Serving size: ½ of a large grapefruit or 1 medium orange
Carb counting: 15 grams
Food Choice: 1 Fruit
Fatty fish (arctic char, salmon, tuna)
Health Benefits
Salmon and albacore tuna are some of the best sources of heart-healthy omega-3 fatty acids, which may decrease abnormal heartbeats, decrease triglyceride levels, slow the growth of atherosclerotic plaque, and lower blood pressure. They are excellent sources of protein and good-for-you unsaturated fat. Fish contains no carbohydrates, so it will not cause a rise in blood glucose.
Did You Know?
Mercury in fish is a concern for women who are pregnant or breastfeeding. The Food and Drug Administration recommends women in this group should limit their intake of albacore tuna to 6 ounces each week. Salmon and canned light tuna are two of the fish recommended by the FDA for having the lowest amount of mercury. Check FDA.gov for updated information regarding fish safety.
Serving size: 3 ounces cooked
Carb counting: 0 grams
Food Choice: 3 Lean Proteins
Flaxseed
Health Benefits
Flaxseed contains alpha-linolenic acid, a type of omega-3 fatty acid that boosts heart health. It is an excellent source of soluble fiber, which is thought to bind with cholesterol in the intestine to prevent it from being absorbed. It also makes blood cells less sticky, which may lower the risk of atherosclerosis.
Did You Know?
Flaxseed is better digested if ground before eating. If eaten whole, it may pass through the intestine undigested and you will not get its nutritional benefits. You can buy flaxseed already ground, or grind your own in a coffee grinder at home. Because of its high fat content, it will stay fresh longer if stored in the refrigerator or freezer.
Serving size: 1½ tablespoons
Carb counting: 1 gram
Food Choice: 1 Fat
Greens (kale, leafy greens, spinach)
Health Benefits
Rich in omega-3 fatty acids; antioxidants; calcium; vitamins A, B, C, and K; and fiber, leafy greens are a nutritional powerhouse for people with diabetes. One study found that consumption of these healthful greens may help lower the risk of type 2 diabetes and may protect against several kinds of cancer.
Did You Know?
Kale chips are increasingly popular, and they make a terrific low-carb snack for people with diabetes. It’s best to make your own kale chips by simply tossing 2-inch pieces of kale leaves very lightly in olive oil and baking at 350° for 15 minutes. If you buy them already made, check the label first. Some varieties are fried, making them high in calories, and some brands are high in sodium.
Serving size: 1 cup raw or ½ cup cooked
Carb counting: 5 grams
Food Choice: 1 Nonstarchy Vegetable
Melon (cantaloupe, honeydew)
Health Benefits
Cantaloupe is a great source of vitamins A and C as well as potassium and B vitamins. It’s also a good source of fiber and contains antioxidants, which may help prevent cancer and heart disease, conditions that occur more often in people with diabetes. Cantaloupe may help lower inflammation, which can play a part in developing diseases such as cancer. Honeydew melon has less vitamin C than cantaloupe but has similar levels of other nutrients.
Did You Know?
Simple slices or cubes of cantaloupe and honeydew make healthy, delicious summertime snacks and desserts. As a precaution, always wash the skin of melons in warm soapy water before cutting them. This removes any dirt or debris that might transfer to the flesh when you cut the melon with a knife.
Serving size: 1 cup diced melon
Carb counting: 15 grams
Food Choice: 1 Fruit
Milk, fat-free
Health Benefits
As an excellent source of calcium, vitamin D, and protein, fat-free milk is a great choice for people with diabetes. Having diabetes can increase the chance of bone fracture, and calcium in milk can help keep your bones strong and guard against osteoporosis, which can lead to broken bones in older adults. Including milk and dairy foods in meals can help lower blood pressure and reduce the risk of type 2 diabetes and cardiovascular disease.
Did You Know?
Surprisingly, milk contains a significant amount of carbohydrate. The carbohydrate comes from lactose, the naturally occurring sugar found in milk, and should be counted toward the carb choices for your meal or snack. Even if you choose lactose-free milk, it still contains lactose; it just has an enzyme added to help those with lactose intolerance digest the milk.
Serving size: 1 cup
Carb counting: 12 grams
Food Choice: 1 Fat-Free Milk
Nuts
Health Benefits
Tree nuts, such as almonds, pecans, pistachios, and walnuts, contain monounsaturated fat, a heart-healthy unsaturated fat that can help lower the risk for type 2 d
iabetes and help lower blood cholesterol. A serving of tree nuts is a healthy alternative to chips when you’re craving a crunchy snack. Walnuts are the only nuts that contain significant amounts of alpha-linolenic acid, the plant source of omega-3 fatty acids. Walnuts may also have a helpful effect on lowering high blood pressure and high blood glucose.
Did You Know?
Although nuts are high in calories and should be enjoyed in small amounts, they are an excellent snack for people with diabetes. A few nuts in addition to a small piece of fruit in the afternoon will provide you with energy to keep you going until dinner.
Serving size: 6 almonds, 4 pecan halves, 16 pistachios, or 4 walnut halves
Carb counting: 5 grams
Food Choice: 1 Fat
Oats
Health Benefits
Oats are known for their cholesterol-lowering abilities, but some studies have shown that they may also help reduce the risk of type 2 diabetes, control blood pressure, improve the immune system, and increase levels of appetite control hormones. Oats contain a group of antioxidants called avenanthramides, which protect blood vessels from the harmful effects of LDL (“bad”) cholesterol. And they are an excellent source of beta-glucan, a soluble fiber that can help lower blood glucose levels.
Did You Know?
It’s healthier if you use rolled oats or steel-cut oats instead of using pre-sweetened packages, which contain a lot of added sugar. Prepare your own oatmeal and top it with a handful of berries, a small chopped apple, or half a sliced banana to lend natural sweetness.
Serving size: ¼ cup dry oats or ½ cup plain cooked oatmeal
Carb counting: 14 grams
Food Choice: 1 Starch
Peanut butter
Health Benefits
A smear of peanut butter on your sandwich will not only taste great, but it’s also an excellent source of protein, fiber, vitamin E, potassium, magnesium, and cancer-fighting antioxidants. Consuming peanuts or peanut butter, which contain unsaturated fat, has been shown to lower cholesterol and triglycerides, which reduces the risk of heart disease.
COOKING LIGHT/American Diabetes Association - Delicious Recipes for Diabetes Page 2