Archive for November, 2010

Here is a question I recently received from FOODPICKER.org:

I am very confused.  I have been told to have 3-4 carbohydrate choices at each meal.  Could you help me figure out what one of these carbohydrates equates to?  Is it one gram of carbohydrate or one item containing carbohydrate?  Please help!

Answer:  A carbohydrate choice is a serving of food that has about 15 grams of carbohydrate.  Carbohydrate choices also have varying amounts of protein and fat.  Therefore, 3-4 carbohydrate choices per meal equates to about 45-60 grams carbohydrate per meal.

Foods that contain carbohydrates include:

  • Grains/Breads/Starchy Vegetables (1 carbohydrate choice: 1 slice bread, 1/3c pasta or rice, 1/2c mashed potatoes, 1/2c peas, 1/2c corn)
  • Fruits/Fruit Juice (1 carbohydrate choice: 1c berries, 1 large apple, 1/2 grapefruit, 1/2 cup apple, grapefruit, orange or pineapple juice, 1/3c cranberry, grape and prune juice)
  • Milk/Yogurt (1 carbohydrate choice: 1c milk, 3/4c yogurt)
  • Snacks/Sweets (1 carbohydrate choice: 2″ square brownie, 1/2c ice cream, 3″ cookie, 1 granola bar)

I would  recommend setting an appointment with a registered dietitian or certified diabetes educator to learn more about diabetes and the basics of a meal plan and carbohydrate counting.  For more information how to find an educator in your area, visit the American Association of Diabetes Educators website  or call the facility that diagnosed you to see if they provide education services.  In the mean time, you can also take a look at the American Diabetes Association website to learn more.



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Here is a question I recently received from FOODPICKER.org

My doctor has diagnosed me with diabetes and has told me to lose weight.  I have heard about high protein diets, low fat/high carb diets, and many others.  I want a sound diet instead of a fad.  What type of diet is best given my situation?

Answer:  It’s great that you are looking for a sound diet rather than a fad diet. Fad diets, or any other type of diet that promises quick or guaranteed results, are usually nutritionally unbalanced and unrealistic to maintain long term.  Rather than following one of these fad diets, make changes to your current diet to incorporate a variety of fresh fruits and vegetables, whole grains, lean meats, low fat dairy products and healthier fats.  Including these items in your diet will allow you to maintain the diet changes, lose weight at an appropriate rate, and keep the weight off.

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