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Carbohydrate Counting Handbook

Table of Contents

Page
Introduction…………………………………………………………………………2 Why count carbohydrates? ………………………………………………………2 Healthy Eating Guidelines ………………………………………………………..2 Is this food a carbohydrate, protein, or fat? …………………………………….3 Diabetic Food Guide Pyramid…………………………………………………….4 Reading Food Labels……………………………………………………………...5 Measuring Serving Sizes………………………………………………………….6 Sources of Carbohydrate………………………………………………………….7-8 Sources of Protein/Fat……………………………………………………………..9

Sugar-free versus Carbohydrate-free……………………………………………10

Snacks………………………………………………………………………………11

Free Foods………………………………………………………………………….12 Low Carb Foods……………………………………………………………………13 Guidelines for Dining Out…………………………………………………………14 Fast Food Facts……………………………………………………………..........15-16 Exercise Guidelines……………………………………………………………….17-18 Heart Healthy Low-Fat Diet Guidelines…………………………………………19-20 Sick Day Guidelines……………………………………………………………….21 Sources of Carbohydrate Quiz…………………………………………………...22 Sources of Carbohydrate Quiz (Answer Key)…………………………………..23 Meal Planning Quiz………………………………………………………………..24 Meal Planning Quiz (Answer Key)……………………………………………...25 Your Carbohydrate Meal Plan……………………………………………………26 Keeping a Food Diary……………………………………………………………..27

Important Phone Numbers………………………………………………………..28 Carbohydrate Counting Resources………………………………………………29 Additional Resources to Help You .……………………………………………...30

Introduction

The eating regimen for someone with diabetes is a healthy way of eating from which the entire family can benefit. This handbook will provide you with the basic survival skills to count carbohydrates while eating a healthy diet.

Why Count Carbohydrates???

Food is made up of many different nutrients:
• Carbohydrate
• Protein
• Fat
• Vitamins and minerals
• Water
• Fiber

Our bodies need a little bit of each of these nutrients. But, when someone has diabetes they need to pay close attention to the amount of carbohydrate that they consume. Carbohydrate is the nutrient that breaks down to sugar in our bodies as we digest it. Our bodies use carbohydrate for energy. In order to utilize that energy, however, insulin must be available to carry sugar (glucose) into cells. Because people with diabetes have impaired insulin production and/or utilization, sugar can build up in their blood, causing hyperglycemia, if they take in too much carbohydrate at one time. This is why it is very important to count the grams of carbohydrate in the foods that you eat. It will allow you to control your diabetes better by eating the correct amount of carbohydrates for the amount of insulin that your doctor prescribes. Carbohydrates and insulin are a balancing act.

Healthy Eating Guidelines

Guidelines for meal planning:
• Eat a variety of foods to make sure your diet is well balanced. • Limit intake of sweets, fats, and salt to make your diet healthier. • Increase intake of fiber.
• Eat meals and snacks at the same time each day.
• Eat the same amount of carbohydrates at meals and snacks.

Is this food a carbohydrate, protein, or fat?

Now that you will be counting carbohydrates, you will need to determine if the food that you are eating contains carbohydrates. If any food contains more than 5 grams of carbohydrate per serving you will need to include it in your meal plan. Foods can be a combination of “carbohydrate, protein, and/or fat”. You can use the food guide pyramid to help you determine if a food is a carbohydrate, protein, or fat, or a combination.

Carbohydrate Group:
• Grains, dried beans, starchy vegetables
• Fruit
• Milk & yogurt

Protein Group:
• Beef, pork, poultry, fish
• Eggs, cheese
• Nuts
• Tofu

Fat Group:
• Butter
• Margarine
• Oils
• Lard
• Sour cream
• Mayonnaise
•...
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