class 2: diabetes and healthy eating : protein, fats & sodium

Class 2:

Diabetes and Healthy Eating: Protein, Fats & Sodium

Topics to be discussed:

• Proteins – effects on blood sugar and recommended amounts

• Fats – what are the different types, how do they effect blood sugar

• Sample Meal Plans

• Salt – recommended amount and tips to reduce intake

• Dining Out Guidelines

• Alcohol Guidelines

• Nutrition Facts Label Activity

Included resources:

• Daily Macronutrients ................................................................... 2

• Proteins ..................................................................................... 3-4

• Vegetarian Sources of Protein .................................................... 5

• Fats ............................................................................................ 6

• Facts on Fats .............................................................................. 7-8

• 1500 Calorie Meal Plan .............................................................. 9

• 2000 Calorie Meal Plan .............................................................. 10

• Sodium Savvy ............................................................................. 11-12

• Dining Out Guidelines ................................................................. 13

• In-N-Out Burger ® Nutrition Facts ............................................... 14

• Alcohol Guidelines ...................................................................... 15-17

• Nutrition Facts Label Activity ....................................................... 18-19

Reading food labels is very important in managing your blood sugar. It will allow you to increase the flexibility in your food choices.

Key Components:

1. Serving Size: This can vary. Is it 5 pieces, 1 package, 1 slice, 1 cup?

2. Total Carbohydrates: 1 Carbohydrate serving= 15 grams 2 Carbohydrate servings= 30 grams 3 Carbohydrate servings= 45 grams 4 Carbohydrate servings= 60 grams

3. Total Protein: 1 Protein serving= 7 grams 2 Protein servings= 14 grams 3 Protein servings= 21 grams 4 Protein servings= 28 grams

4. Total Fat:

1 Fat serving= 5 grams 2 Fat servings= 10 grams 3 Fat servings= 15 grams

Meal Time Ranges

Women Men

Protein at Meals 3 servings (21 grams) or 3 oz 3-4 servings (21-28 grams) or 3-4 oz

Fat at Meals 1-2 servings (5-10 grams) 3 servings (15 grams)

Carbohydrates at Meals

2-3 servings (30-45 grams) 3-4 servings (45-60 grams)

Carbohydrates at Snacks

1 serving (15 grams) 1-2 servings (15-30 grams)

Daily Macronutrients

Lower Fat Protein List (select choices from this lower fat list most often)

Lean Meat and Substitutes One lean meat serving Equals 0 grams carbohydrate and 35-55 calories, 0-3 g fat

Beef: USDA Select or Choice grades of lean beef

trimmed of fat, such as round, sirloin, and flank steak; tenderloin; roast(rib, chuck, rump); steak (Y-bone, porterhouse, cubed), ground round . . . . . . . . . . . . .1 oz

Beef jerky. . . . . . . . . . . . . . . . . . . . . . . 1 oz Cheeses with 3 grams of fat or less per

ounce. . . . . . . . . . . . . . . . . . . . . . . . .1 oz Cottage cheese. . . . . . . . . . . . . . . . . ¼ cup Egg substitute, plain. . . . . . . . . . . . . ¼ cup Egg whites. . . . . .. . . . . . . . . . . . . . . . . . . 2 Fish: Fresh or frozen, plain: catfish, cod,

flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna. . . . . . . . . 1 oz

Smoked: herring or salmon (lox). . . . . .1 oz Game: Venison, buffalo, ostrich, bison,

rabbit (no skin).. . . . . . . . . . . . . . . . . 1 oz Hot dogs with 3 grams or less fat per

ounce. . . . . . . . . . . . . . . . . . . . . . 1 ½ oz Lamb: chop, leg, or roast. . . . . . . . . . . 1 oz Organ meats: heart, kidney, liver . . . . 1 oz (Note: may be high in cholesterol)

Pork: Canadian bacon . . . . . . . . . . . . . . . . 1 oz Rib or loin chop/roast, tenderloin. . . . 1 oz

Poultry (without skin): Chicken, turkey, chicken-white eat, Cornish hen, domestic duck or goose – (well drained of fat) . . . . . .. . . . . . . . . 1 oz

Processed sandwich meat with 3 grams of fat of less per ounce, such as turkey, deli sliced meats, turkey ham, turkey kielbasa, turkey pastrami .. .. . . . . . . .1 oz

Salmon, canned . . . . . . . . . . . . . . . 1 oz Sardines, canned . . . . . . . . . . . . . . .1 oz Sausage with 3 grams of fat of less per. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 oz Shellfish: clams crab, imitation shellfish,

lobster, scallops, shrimp, canned. . . 1 oz Tuna, canned in water, drained . . . . . 1 oz Veal, loin chop, roast. . . . . . . . .. . . . . 1 oz

Medium Fat Meat and Substitutes One lean meat serving Equals 0 grams carbohydrate and 75 calories, 4-7 grams fat

Beef: corned beef, ground beef, meatloaf,

Prime grades trimmed of fat (prime rib), short ribs, tongue . . . . . . . . . . . . . . .1 oz

Cheeses with 4-7 grams of fat or less per ounce: feta, mozzarella, reduced-fat chesses, string . . . . . . . . . . . . . . . . .1 oz

Fish: any fried product . . . . . . . . . . . .1 oz Egg (Note: limit to 3 yolks per week). . . .1 Pork: cutlet, shoulder roast. . . . . . . . .1 oz Poultry: chicken with skin, dove,

pheasant, wild duck, or goose, fried chicken, ground turkey . . . . . . . . . . .1 oz

Ricotta cheese. . . . . . . . . . 2 oz or ¼ cup Sausage w/ 4-7 grams of fat per oz ...1 oz Veal, cutlet (no breading) . . . . . . . . . .1 oz

= 480mg or more sodium per serving

3

Higher Fat Protein List (select choices from this list less often)

High Fat Meat and Substitutes One lean meat serving Equals 0 grams carbohydrate and 100 calories, 8+ grams fa

Bacon: Pork bacon (16 slices/lb or 1oz each,

before cooking) . . . . . . . . . . . . . . .2 slices Turkey bacon (1/2 oz each before cooking) . .

. . . . . . . . . . . . . . . . . . . . . . . . . 3 slices Beef jerky. . . . . . . . . . . . . . . . . . . . . . . 1 oz Cheese: All regular cheeses such as American,

cheddar, bleu, brie, hard goat, Mexican cheeses, Monterey Jack, Swiss. . . . . 1 oz

Hot dogs: Beef, pork, turkey, chicken . . . .1 (10 per lb) Pork: ground, sausage, spareribs . . . . 1 oz Processed sandwich meats with 8 grams

of fat or more per oz: bologna, hard salami, pastrami . . . . . . . . . . . . . . . . .1 oz

Sausage with 8 grams of fat or more per ounce: bratwurst, chorizo, Italian, knockwurst, Polish, smoked . . . . . . . .1 oz

= 480mg or more sodium per serving Weigh meats after cooking and removing bones and fat

Protein foods should be the thickness of a deck of cards

4

Vegetarian Sources of Protein

Food source Serving size # of servings Canned baked beans ⅓ cup 1 protein, 15 g carb

Cooked beans (black, garbanzo, lima, etc.) ½ cup 1 protein, 15 g carb

Cooked lentils ½ cup 1 protein, 15 g carb

Cooked Quinoa 1/3 cup 1 protein, 15 g carb

Falafel ¼ cup 1 protein, 15 g carb, fat

Swiss, cheddar, and provolone cheese 1 oz 1 protein, 1 fat

Processed cheese (American) 1.5oz 1 protein, 1 fat

Ricotta cheese ¼ cup 1 protein

Cottage cheese ¼ cup 1 protein

Eggs 1 large egg 1 protein

Egg whites 2 each 1 protein

Impossible Burger/Beyond Meat 1 each 3 protein, carb varies, 3 fat

Nut butter (peanut butter, almond butter, etc.) 2 Tbsp 1 protein, 2 fat

Raw nuts (Almonds, peanuts, pistachios, pine nuts.)

1oz 1 protein, 2 fat

Raw nuts (brazil nuts, cashews, hazelnuts, pecans, walnuts.)

2oz 1 protein, 3 fat

Edamame (shelled) ½ cup 1 protein, 8 g carb, 1 fat

Tofu ½ oz 1 protein

Tempeh 2oz 1 protein

Seitan 1oz 1 protein

Garden burger 1 patty 1 protein, 15-30 g carb (may vary)

Veggie hot dog 1 link 1 protein

Soy cheese 1 oz 1 protein

Soy chicken nuggets 3-4 nuggets 1 protein, 15 g carb, 1 fat

Soy patty 1 patty 1 protein, 1 fat

Soy sausage 2 links 2 protein, 8g carb, 1 fat

Soy jerky 1oz 1 protein

Soy crumbles 2/3 cup 1 protein, 1 fat

Soy chorizo 4 Tbsp 1 protein, 1 fat

Protein Powders and Protein Bars *You must look at the nutrition label to find the protein and carbohydrate servings for each

type.* *1 serving of protein = 7 grams *1 serving of carbohydrate = 15 grams

5

Fat List One fat serving equals 0 grams carbohydrate and 45 calories

Chose Unsaturated fats more often and Saturated fats in moderation.

Monounsaturated Fats- Best Fats Avocado, medium. . . . . . . . . . . . . 1/8 (1 oz) Oil (canola, olive, peanut) . . . . . . . . . . 1 tsp Olives, black, ripe . . . . . . . . . . . . . . .8 large Olives, green, stuffed. . . . . . . . . . . .10 large Almonds, cashews . . . . . . . . . . . . . . . . . .6 Filberts (hazelnuts) . . . . . . . . . . . . . . . . . . 5 Macadamia . . . . . . . . . . . . . . . . . . . . . . . . 3 Mixed (50% peanuts) . . . . . . . . . . . . . . . . 6 Peanuts. . . . . . . . . . . . . . . . . . . . . . . . . . 10 Pecans. . . . . . . . . . . . . . . . . . . . . . 4 halves Pistachios . . . . . . . . . . . . . . . . . . . . . . . . 16

Polyunsaturated Fats- Good Fats Mayonnaise, regular. . . . . . . . . . . . . . .1 tsp Mayonnaise, reduced-fat. . . . . . . . . .1 Tbsp Oil (corn, safflower, grape seed, flaxseed,

soybean, sunflower) . . . . . . . . . . . . . 1 tsp Salad dressing, regular . . . . . . . . . . .1 Tbsp Salad dressing, reduced-fat . . . . . . 2 Tbsp Seeds – chia, flax, hemp, pumpkin, sesame, sunflower . . . . . . . . . . . . . . 1 Tbsp Walnut . . . . . . . . . . . . . . . . . . . . . . 4 halves Tahini paste . . . . . . . . . . . . . . . . . . . . .2 tsp

Saturated Fats- Bad Fats Bacon . . . . . . . . . . . . . . . . . . . . . . . . .1 strip Butter, stick. . . . . . . . . . . . . . . . . . . . . .1 tsp Butter, whipped. . . . . . . . . . . . . . . . . . .2 tsp Butter, reduced-fat. . . . . . . . . . . . . . .1 Tbsp Coconut oil . . . . . . . . . . . . . . . . . . . . . .1 tsp Coconut, sweetened, shredded. . . . .2 Tbsp Cream, half and half. . . . . . . . . . . . .2 Tbsp Cream cheese, regular. . . . . . . . . . . 1 Tbsp Cream cheese, reduced-fat. . . . . . . .2 Tbsp Sour cream, regular. . . . . . . . . . . . . .2 Tbsp Sour cream, reduced-fat. . . . . . . . . . 3 Tbsp

.

Serving Size for Oil

6

• Source of vitamin E

(antioxidant)

Facts on Fats

Monounsaturated Fats Benefits

• Typically, liquid at room

temperature, solid when chilled

• May benefit insulin levels and

blood sugar control

• Decrease LDL (Bad) cholesterol

• Helps develop and maintain

body’s cells

Sources

Avocados

Nuts: Almonds, hazelnuts, macadamia,

peanuts, pecans, pistachios

Seeds: Sesame, pumpkin, sunflower

Oils: Olive, canola, peanut, sesame

Polyunsaturated Fats Benefits

• Provides Omega-3 Fatty acids

• Stabilizes heart rhythm

• Decrease triglyceride levels

• Slows plaque build up

• Decreases blood pressure

• Provides omega-6 fatty acids

• Maintain bone health

Sources

Plant oils: corn, grapeseed, safflower,

soybean, sunflower

Fatty Fish: salmon, tuna, trout,

mackerel, sardines, herring

Seeds: Flaxseed, chia, hemp, sesame,

pumpkin

Walnuts

7

Facts on Fats

Saturated Fats

• Typically, solid at room

temperature. Mainly from animal

sources.

• Increase LDL (Bad) cholesterol

• Increase risk for heart disease

• Increase risk for stroke

Sources

Red Meat: beef, lamb, and pork

Poultry with skin

Lard

Dairy: cream, butter, cheese

Baked goods and fried foods

Palm and coconut oil

Trans Fats

• Also known as “Partially

hydrogenated oils”

• Increases LDL (Bad) cholesterol

• Decreases HDL (Good)

cholesterol

• Increases risk for heart disease

• Increases risk for stoke

Sources

Commercially-baked products

Packaged snack foods

Fried foods

Candy bars

Stick margarine

Vegetable shortening

Recommended Daily Fat Intake

Based on 20-35% total calories from fat

Types of Fat Recommended amounts for

2000 calorie diet Recommended amounts for

1500 calorie diet

Saturated Fat Less than 11-13 grams per day Less than 8-10 grams per day

Trans Fat There are no safe levels of

Trans fat to eat each day, try to avoid completely

There are no safe levels of Trans fat to eat each day, try

to avoid completely

Cholesterol Less than 300 mg Less than 300 mg

8

My Meal Plan – 1500 Calories

Time

# of portions

Food Group

Example

Example

Breakfast 30-45 gm carb

1-2 1 2 1

Starch Milk Protein Fat

1 English muffin 1 cup skim milk 2 egg 1 tsp butter or oil

1/2 cup oatmeal 1 cup skim milk 1 oz almonds 1 tbsp Flaxseed (protein & fat from nuts and milk)

Snack 15 gm carb

1

Fruit or Milk

3/4 cup blueberries

6 oz low-fat Greek yogurt

Lunch 30-45 gm carb

1-2 1 3 2 1

Starch Fruit Protein Vegetables Fat

2/3 cup brown rice 1 small pear 3 oz of broiled or baked chicken

Salad (1 cup spinach, ¼ cup tomatoes, ¼

cup cucumbers) 1 Tbsp salad dressing

½ cup black beans, 1/3 cup brown rice ½ cup cubed mango 3 oz of broiled or baked chicken

½ cup broccoli, ½ cup cauliflower 2 tsp butter or olive oil

Snack 15 gm carb

1

Fruit

1 small orange 1 cup cantaloupe

Dinner 30-45 gm carb

2-3 3 2 2

Starch Protein Vegetables Fat

1/2 cup sweet potato, 1/2 cup corn 3 oz broiled or grilled fish/beef ½ cup broccoli, ½ cup cauliflower 1 tsp butter and 1 tsp olive oil

2 slices high fiber bread 2 oz turkey, 1 oz cheese 1 ½ cup side salad 2 tsp mayo

Snack 15 gm carb

1 1

Protein Starch

1 oz cheese/eggs/protein 1 slice whole wheat bread

1 oz cheese/eggs/protein 1 serving whole grain crackers

*For better glycemic control, walk for 10 minutes after meals*

5-8 Starch 9 Protein 2 Milk 4 Vegetables 2-3 Fruits 4 Fats

9

My Food Plan- 2000 Calories

Time # of

portions

Food Group

Example

Example

Breakfast 45-60 gm carb

2-3 1 2 1

Starch Fruit Protein Fat

1 English muffin 2 egg 1 tsp butter or oil

1 cup oatmeal prepared with water

½ medium banana

1 oz almonds, 1 boiled egg (fat from nuts and egg)

Snack 15-30 gm carb

1-2 Fruit and/or Milk 3/4 cup blueberries 6 oz low-fat Greek yogurt 3/4 cup blueberries

Lunch 45-60 gm carb

2-3 1 3 2 1

Starch Fruit Protein Vegetables Fat

2/3 cup brown rice 1 small pear 3 oz of broiled or baked chicken

Salad (1 cup spinach, ¼ cup tomatoes, ¼

cup cucumbers) 1 Tbsp salad dressing

1/3 cup quinoa, 1/2 cup black beans 17 small grapes 3 oz of broiled or baked chicken ½ cup broccoli, ½ cup cauliflower 2 tsp butter or olive oil

Snack 15-30 gm carb

1 1

Starch Protein

12 Wheat Thins 1 ounce string cheese

10 pretzels 2 Tbsp peanut butter

Dinner 45-60 gm carb

2-3 1 3 2 2

Starch Milk Protein Vegetables Fat

1/2 cup sweet potato, 1/2 cup corn 1 cup skim milk 3 oz broiled or grilled fish/beef ½ cup broccoli, ½ cup cauliflower 1 tsp butter and 1 tsp olive oil

2 slices high fiber bread 1 cup skim milk 2 oz turkey, 1 oz cheese 1 ½ cup side salad 2 tsp Mayo

Snack 15-30 gm carb

1 1-2 1

Protein Starch Fat

1 oz cheese/eggs/protein 1 slice whole wheat bread 1 slice avocado (if using high fat protein, you can omit fat serving)

1 oz cheese/eggs/protein 1 serving whole grain crackers

8-12 Starch 10 Protein 2-3 Milk 4 Vegetables 2-3 Fruits 5 Fats

*For better glycemic control, walk for 10 minutes after meals*

10

Sodium Savvy

High salt intake can cause fluid retention and lead to high blood pressure, which adds

stress to the heart and blood vessels.

Recommendations

American Diabetes

Association

▪ 2,300 mg or less per day ▪ Less than 2,300 mg if you have

high blood pressure

American Heart

Association

▪ Less than 1,500 mg per day (for everyone)

1 teaspoon = 2,300 mg of sodium Tip: Aim for ~600 mg sodium per meal & ~200 mg

sodium per snack

High Sodium Sources

These products typically pack a lot of sodium. Be sure to read Nutrition Facts labels to help limit intake.

Condiments ▪ Barbecue sauce ▪ Ketchup ▪ Soy sauce ▪ Steak sauce

Canned/Packaged foods ▪ Frozen meals ▪ Soups ▪ Beans ▪ Deli Meats

Smoked or cured meats/fish ▪ Sausage products ▪ Bacon ▪ Lox ▪ Bologna ▪ Salami

Salty Snacks ▪ Crackers ▪ Nuts ▪ Chips

Seasoning ▪ Mixes ▪ Salts ▪ Bouillon cubes

Pickled food ▪ Olives ▪ Pickles ▪ Sauerkraut

Restaurant Foods Cheese Monosodium Glutamate (MSG)

11

Flavorful Herbs & Spices WITHOUT Salt:

Allspice Chives Oregano Mace Rosemary

Almond Extract

Cider vinegar Ginger Mint Sage

Basil Cinnamon Hot peppers Nutmeg Savory Bay leaves Citrus Cumin Jalapenos Thyme

Chili Powder Dill Parsley Paprika Turmeric

Simple Steps to Skip the Sodium

1) Check “Nutrition Facts” labels. ▪ Sometimes fat-free & reduced fat items have

more sodium.

6) Use other cooking methods.

▪ Baking ▪ Broiling ▪ Grilling ▪ Roasting ▪ Steaming ▪ Poaching

2) Limit salt when cooking. ▪ Adjust recipes as needed.

3) Remove the salt shaker from the table. 4) Taste your food BEFORE adding salt. 5) Use fresh herbs & spice rubs instead.

Salt Free Spice Blends

Spicy Blend • 2 tbsp dried savory crumbled

• ¼ tsp freshly ground white (or black) pepper

• 1 tbsp dry mustard

• ¼ tsp ground cumin

• 2 ½ tsp onion powder

• ½ tsp garlic powder

• ¼ tsp curry powder

Herb Seasoning • 2 tbsp dried dill weed or basil leaves

• 1 tsp celery seed

• 2 tbsp onion powder

• ¼ tsp dried oregano leaves, crumbled

• A pinch of freshly ground pepper

Salt-Less Surprise • 2 tsp garlic powder

• 1 tsp dried basil

• 1 tsp dried oregano

• 1 tsp powdered lemon rind or dehydrated lemon juice

Spicy Seasoning • 1 tsp cloves

• 1 tsp pepper

• 2 tsp paprika

• 1 tsp coriander seed crushed

• 1 tsp rosemary

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Dining Out Guidelines

• Substitutions:

Instead of French fries, potatoes, pasta or rice,

request a salad or a double order of vegetables.

If you can’t get a substitute, just ask that the high

fat food be left off your plate

Ask for low-calorie items, such as salad dressings, even if they’re not on the

menu. Vinegar and a small amount of oil or a squeeze of lemon are a better

choice than high fat dressings.

• Portions:

Request a “lunch portion” when ordering dinner.

Avoid “all-you-can-eat” restaurants. The price may be right but you’re likely to

overeat.

Make reservations and be on time. Avoid the times when the restaurant is busiest

so you won’t have to wait.

• Meal Planning and Timing:

Try 3 “one-minute time-outs” during your meal.

Stop eating after 4 to 5 minutes and then relax for

1 minute. Repeat this 3 times during your meal

and you may find you eat less.

If you’re having fast food for one meal, let your

other meals in that day contain healthier foods,

like vegetables, fruit and whole grains.

• Control Intake of Carbohydrates:

For entrees- remember that flour and breadcrumb breading add carbohydrates to

your meal

For sauces-sweet and sour, honey-glazed, honey mustard and barbeque will add

extra carbohydrates

For soups-choose broth-based soups (less carbs, fat and calories) instead of

soups made with milk or cream

13

Serv

ing

Size

(g)

Cal

orie

s

Cal

orie

s fr

om F

at

Tota

l Fat

(g)

Satu

rate

d Fa

t (g

)

Tran

s Fa

t (g

)

Ch

oles

tero

l (m

g)

Sodi

um

(mg)

Car

boh

ydra

tes

(g)

Die

tary

Fib

er (

g)

Suga

rs (

g)

Prot

ein

(g)

Vit

amin

A (

IU)

Vit

amin

C (m

g)

Cal

ciu

m (m

g)

Iron

(mg)

Hamburger w/Onion 243 390 170 19 5 0 40 650 39 3 10 16 500 9 40 3.6

with mustard & ketchup instead of spread 243 310 90 10 4 0 35 730 41 3 10 16 750 12 40 3.6

Protein® Style (Bun replaced with Lettuce) 275 240 150 17 4 0 40 370 11 3 7 13 750 12 40 2.7

Cheeseburger w/Onion 268 480 240 27 10 0.5 60 1000 39 3 10 22 750 9 200 3.6

with mustard & ketchup instead of spread 268 400 160 18 9 0.5 60 1080 41 3 10 22 1000 12 200 3.6


Double-Double® w/Onion 330 670 370 41 18 1 120 1440 39 3 10 37 1000 9 350 5.4

with mustard & ketchup instead of spread 330 590 290 32 17 1 115 1520 41 3 10 37 1250 12 350 5.4


French Fries 125 395 160 18 5 0 0 245 54 2 0 7 0 0 20 1.8

Chocolate Shake 15oz. 590 260 29 19 1 15 320 72 0 65 10 1250 0 350 1.8

Vanilla Shake 15oz. 580 280 31 20 1 20 300 67 0 57 10 1250 0 350 1.4

Strawberry Shake 15oz. 590 240 27 18 1 15 270 81 0 67 8 1000 0 300 2.7

Coca-Cola® 16oz. 195 0 0 0 0 0 12 54 0 54 0 0 0 0 0

Diet Coke® 16oz. 0 0 0 0 0 0 20 0 0 0 0 0 0 0 0

7UP ® 16oz. 200 0 0 0 0 0 60 54 0 54 0 0 0 0 0

Dr Pepper ® 16oz. 200 0 0 0 0 0 60 52 0 52 0 0 0 0 0

Root Beer 16oz. 219 0 0 0 0 0 48 60 0 60 0 0 0 0 0

Lemonade 16oz. 179 0 0 0 0 0 20 40 0 38 0 0 4.8 0 0

Minute Maid ® Light Lemonade 16oz. 8 0 0 0 0 0 7 1 0 0 0 0 8.4 10 0

Iced Tea 16oz. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Coffee 16oz. 5 0 0 0 0 0 10 0 0 0 1 0 0 0 0

Milk 10oz. 180 50 6 4 0 30 190 18 0 18 12 750 3.6 450 0

2,000 calories a day is used for general nutrition advice, but calorie needs vary.

HamburgerBun, 100% pure beef patty, lettuce, tomato, spread, with or without onions.

CheeseburgerBun, 100% pure beef patty, lettuce, tomato, spread, 1 slice of American cheese, with or without onions.

Double-Double® BurgerBun, 2 100% pure beef patties, lettuce, tomato, spread, 2 slices of American cheese, with or without onions.

French FriesPotatoes prepared fresh in 100% vegetable oil.

Shakes Chocolate/Strawberry/VanillaMade from 100% pure ice cream.

SODIUM CONTENT OF DRINKS WILL VARY DEPENDING ON WATER SUPPLY. “Coca-Cola,” “Diet Coke,” and “Minute Maid” are registered trademarks of The Coca-Cola Company. “Dr Pepper” and “7UP” are registered trademarks of Dr Pepper/Seven Up, Inc.

In-N-Out Burger® Nutritional Facts

©2015 In-N-Out Burgers

14

Adapted from the American Diabetes Association: www.diabetes.org

Alcohol Guidelines

Is alcohol off limits with diabetes?

Research has found that moderate drinking may have some health benefits, such as

reducing heart disease risk. There are also risks to drinking alcohol, such as low

blood sugar, medication interactions and damage to the liver. Damage to the

liver may occur when alcohol and medications are taken at the same time or when

too much alcohol is consumed.

Women: No more than 1 drink per day* Men: No more than 2 drinks per day* *One drink is equal to:

12 oz beer

5 oz glass of wine

1 ½ oz distilled spirits (vodka, whiskey, gin, etc.)

Alcohol Tips

Before: • If you choose to drink, have it with food. For those on insulin and diabetes medications

such as sulfonylureas and meglitinides (Prandin), you are more at risk for having low

blood sugar.

• Do not drink on an empty stomach or when your blood sugar is low. Do not skip meals

while drinking alcohol.

• Do not replace food from your regular meal plan with alcohol (If you use carbohydrate

counting to plan meals, do not count alcohol in your plan).

• Often the insulin dosage may need to be decreased if you consume more than one

drink.

• Alcohol can cause low blood sugar/hypoglycemia shortly after and for up to 24 hours

after drinking. So, check your blood sugar before, and eat before or while you drink.

• If you drink alcohol several times a week, make sure your doctor knows this before

he/she prescribes any diabetes medication.

• Wear an I.D. that states you have diabetes.

15


Overall:

If you plan to have a glass of wine at dinner or if you are going out for the night, plan ahead so

you’ll be able to stick to your usual meal plan and won’t be tempted to overindulge.

During:

• Sip your drink slowly and make it last.

• Stay hydrated with a zero-calorie

beverage like water or unsweetened

iced tea.

• Try a light beer or wine spritzer made

with wine, ice cubes and club soda.

• Heavy craft beers can have twice the

alcohol and calories as a light beer

After:

• Do not drive or plan to drive for several hours after you drink

• You should also check your blood sugar before bed to make sure it is at a safe level between 100 and 140 mg/dL.

• If your blood sugar is low, eat something

16


WARNING: Symptoms of too much alcohol and hypoglycemia can be similar (sleepiness, dizziness, disorientation). You do not want anyone to confuse hypoglycemia for drunkenness because they might not give you the proper assistance and treatment. The best way to get help is to wear an I.D. that says, “I have diabetes.”

Serving Size

Calories

Carbohydrate

Beverage (oz.) (average) (g)

BEER

Regular Beer 12 150 12 Light Beer 12 50-100 5 DISTILLED SPIRITS

80-proof gin, rum, vodka, whiskey, tequila

1.5 65 0

Brandy, cognac 1.5 100 0 Liqueurs (Bailys)

1.5 150 11

WINE Red 5 125 5 White (dry) 5 120 4 Sweet (Moscato)

5 165 20

Sherry 2 90 6 Port 2 100 6 Champagne 4 100 1 Vermouth, sweet

3 140 14

Vermouth, dry 3 105 12 COCKTAILS Martini (dry) 3 135 0 Apple Martini 3 160 11 Cosmopolitan 4 150 24 Mojito 6 170 20 Margarita 8 200 54 Piña Colada 8 300 50 Manhattan 3 130 17 Moscow Mule 6 180 15 Gin and Tonic 6 110 14 Frozen Daiquiri 8 220 19 Mai tai 4 300 16

17

Nutrition Facts Label: Fats and Protein

What are some sources of saturated fat in your diet?

How much Trans fat should you be consuming daily?

What does “Total Fat” on the Nutrition Facts label include?

Looking at both Nutrition Facts labels, which item would be a healthier selection? How could you alter

the less healthy item to make it a more appropriate option?

18

Nutrition Facts Label Cheat Sheet

Understanding Labels: Sodium

Aim to consume less than 600 mg of sodium at meals and less than 150 mg at snacks

Understanding Labels: Fat

What it Says What it Means

Salt/Sodium-Free Less than 5 mg of sodium per serving

Very Low Sodium 35 mg of sodium or less per serving

Low Sodium 140 mg of sodium or less per serving

Reduced Sodium At least 25% less sodium than the regular product

Light in Sodium or Lightly Salted At least 50% less sodium than the regular product

No-Salt-Added or Unsalted No salt is added during processing-however some salt may be naturally present.

What it Says What it Means

Fat Free Less than 0.5 grams of fat per serving

0 Trans Fats Less than 0.5 g of trans fat per serving

Low Fat 3 grams or less of fat per serving

Cholesterol Free Less than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving

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class 2: diabetes and healthy eating : protein, fats & sodium

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