1. Dietary Education for
People with Diabetes
Bsc. Nutrition & Food ProcessingBsc. Nutrition & Food Processing
Colonel Hana Khasrouf MudabberColonel Hana Khasrouf Mudabber
2. Outline
Aims of Nutritional Advice
The goals of dietary advice
Role of the dietician
Dietary Education Tools:
Stage1
Healthy Eating
The food pyramid
The signal system
The hand jive
The plate model
Stage 2
Food Exchanges
Carbohydrate Counting
1. Portion Estimation
2. Food Package Labels
3. Carb factors
Advanced carb counting
carb: insulin ratio
Methods: #1 #2 & #3
Glycemic Index
3. Aims of Nutritional Advice
The aim is to provide those who need advice
with the information requirement to make
appropriate choices on the type and quantity of
food which they eat.
It must take into account the individuals:
- Specific needs
- Personal and cultural preferences
- Beliefs and lifestyle
- Wishes and willingness to change
4. The Goals of Dietary Advice
Are:
To maintain or improve health through
the use of appropriate and healthy food
choices
To achieve and maintain optimal
metabolic and physiological outcome
5. Role of the dietician
The role of the dietitian is to translate
nutritional objectives into practice in a way
which is realistic and practical for the diabetic.
Focussing on modifying the patient’s existing
eating habits, food choice and timing of
meals.
6. Role of the dietician
The dietitian needs to assess diet for:
Food choices
Meal plan
Nutritional adequacy and overall dietary balance
Beliefs or misconceptions held about diet and diabetes
Physical activity, occupation, literacy, economic
circumstances , etc
Body weight
Other medical conditions – Coeliacs, visual handicap,
nephropathy, etc
Alcohol consumption
7. Avoid looking like a school teacher!Avoid looking like a school teacher!
• Simple words
• Open-ended questions
• Encouragement
• Positive feedback
• Active listening
• Repetition
Role of the Dietician
Implementing Good Communication
Skills
8. Role of the dietician
Example:
Open-ended question
At what time do you take your
meals?
Closed question
Do you take your meals on time?
9. Patients can be
overwhelmed, the dietician
must not cram all teaching
points into one session
Adult learners have an
attention span of about 20
minutes
Scheduling follow-up
Role of the dietician
How to educate DM patient?
10. Role of the dietician
Utilizing Interactive Tools and Educational
Materials for Teaching
Diabetes dietary education color books or
educational stories for kids.
Diabetes dietary education games for teens
and adults (softwares or CDs)
15. Approach to meal
planning
A uniform approach to meal planning
does not work for everyone
A flexible plan or a variety of
approaches is required to deal with
differing needs
16. Background
Historically advice given on carbohydrate
exchanges or portions
In 1980s carbohydrate restriction found to
be unnecessary – advice changed to
healthy eating : plate model
New DAFNE trial / Carbohydrate
Counting
18. Dietary education
Stage 1 (simple education methods)
Awareness of the basics of healthy
eating/ balance of good health
The food pyramid
The signal system (healthy food
choices)
The hand jive
The plate model
22. Balance of Good Health
Bread, cereals
& potatoes
Milk &
dairy
products
Foods
rich in
sugars
and fat
Meat, fish &
protein
alternatives
Fruits &
vegetables
UK Food
Guide
26. Signal System
The signal system is based on a traffic lights concept:
Red foods (to be taken in small amounts)
those rich in fat
sugars (refined carbohydrate)
high glycemic index foods
low fiber content
Yellow foodsYellow foods (to be taken in moderation)
Moderate glycemic index foods
low fiber content
Green foods (healthy choice)
low glycemic index
high fiber content
low in fat
27. Healthy versus unhealthy food
choices?
Food groups Green zone Yellow zone Red zone
Rice Steamed or
boiled rice
Fried rice/biryani
Bread Whole wheat
bread
White bread Croissants and cakes
Noodles Steamed or
boiled noodles
Deep fried noodles
Potatoes Baked potato French fries
Vegetables Steamed
vegetable
Sauteed
vegetable
Deep fried vegetable
Salad Green salad Salad with
mayonnaise
Sauce Tomato based Cream based
Chicken, fish
& red meat
Grilled Pan fried Deep fried
28. Hand
Jive (starch): choose an amount equivalent to the size of 2
Carbohydrates fists.
Fruit: choose an amount equivalent to the size of 1 fist .
Protein: choose an amount equivalent to the size of the palm of
your hand and the thickness of your little finger.
Vegetables: choose as much as you can hold in both hands.
These should be low carbohydrate vegetables – green or yellow
beans, cabbage or lettuce.
Fat: limit fat to an amount the size of the tip of your thumb. Drink
no more than 250 ml of low-fat milk with a meal
31. The “Exchange” System
Foods with common nutrient values
are grouped together.
1 Fat
1 Meat
1 Vegetable
1 Milk
1 Fruit
1 Starch
0 5 10 15
32. Food exchanges
Within groups, a single food based on weight/
measure/ size has the same carbohydrate or
Calorie value as another and can be interchanged
Cereal exchanges: 1 slice of bread can be
exchanged for 1/3 cup rice
Foods from different groups cannot be
interchanged – 1 slice of bread cannot be
exchanged for 1½ tsp of butter
33. The Exchange Lists1
Groups/ Lists Carb. Protein Fat Calories
Carbohydrate Group
Starch 15 3 1 or less 80
Fruit 15 ___ ___ 60
Milk
Skim
Low-fat
Whole
12
12
12
8
8
8
0-3
5
8
90
120
150
Other carbohydrates 15 varies varies varies
Vegetables 5 2 ___ 25
Meat and Substitute Group
Very lean
Lean
Medium-fat
High-fat
___
___
___
___
7
7
7
7
0-1
3
5
8
35
55
75
100
Fat Group ___ ___ 5 45
1. Exchange Lists for Meal Planning, The American Diabetes Association, The American Dietetic Association, 1995
34. Counting Carbs Using the
Exchange system
Breakfast Exchange/# Carb Grams
1 pita bread (4 oz) starch (4) x 15 60g
1 tsp. olive oil fat (1)x0 0g
1 hard boiled egg protein (1)x0 0g
1/2 cup orange juice fruit (1) 15g
6 oz skim milk (3/4) x 12 9g
Total Carbs 84g
One oz.
pita bread 15g carbExample
:
35. Carbohydrate Choices
One oz.
slice bread
Small piece
of fruit
One cup
unsweetened
cereal
1 small ear of
corn ½ cup of
juice
One
small potato
1 cup of milk
1/3cup rice
One oz.
pita bread
37. Carbohydrate Counting Defined
A meal-planning approach based on the
following ideas
Carbohydrate is the main nutrient affecting
postprandial glycemic response
Total amount of carbohydrates consumed is
more important than the source of
carbohydrates
38. Meal 1 Hr 2 Hrs 3 Hrs 4 Hrs 5 Hrs 6 Hrs 7 Hrs 8 Hrs
Timed Effect on Blood Sugar
Levels
* In absence of dietary carbs ** may cause insulin resistance in large qty
CarbohydrateCarbohydrate: rapid digestion, total absorption/conversion to glucose (100%)
Sugar AlcoholsSugar Alcohols: moderate digestion, partial absorption as glucose (50%)
Protein…………..Protein…………..slow digestion, partial conversion to glucose* (~40%)
Fat………………..Fat………………..slow digestion, little conversion to glucose** (<20%)
Bloodglucoselevel
39. Why Count Carbohydrate?
Keeping carb intake consistent at meals from
day to day
Base for rapid-acting insulin dosing with
meals/snacks
Allow more flexibility with eating for people with
type 1 diabetes
Result in reduced post-prandial hyper- and
hypoglycemia
40. Prerequisites
The ability & willingness of the diabetics
to :
Perform basic carb counting
Do simple math
Use nutrient analysis information, measuring
cups, spoons and scales
Keep accurate, detailed records:
Blood glucose results
Carbohydrate eaten
Insulin or other meds
Physical activity/exercise
46. Portion Estimation Method
Long Sandwiches 8g carb per inch (2.5 cm)
Pizza
30g carb per adult hand-sized
piece (fingers together)
Cookies
20g carb per adult-sized palm
Breaded
meat/veg/cheese
4g carb per small (“thumb/nugget sized”)
10g carb large (“patty/palm-sized”)
48. 2. Nutrition Facts Label
Method
Labels are the best resource for carb
counting but considering
Serving Size
Total Carbohydrate
Fiber & Sugar Alcohol (if any)
49. Sugar Alcohols and Carb Counting
Artificial Sweeteners
Found in sugar free products e.g. chewing gum,
mints, jam, ice cream, cookies and candy
Digest slowly and partially (∼ 50%)
Requires little or no insulin to be metabolized.
Can have laxative effect (bloating, gas, diarrhea) if
consumed in large amounts.
51. Example: 1
Nutrition FactsNutrition Facts
Serving size: 2 piecesServing size: 2 pieces
Amount Per ServingAmount Per Serving
CaloriesCalories 3.83.8
Calories from Fat 0
Total Fat 0g (0%)
Cholesterol 0g (0%)
Sodium 0g (0%)
Total
Carbohydrate
1.6g (1%)
Sugars 0g
Sugar Alcohol
(Xylitol)
1.6g
Protein 0g
If all carb is from sugar
alcohols
< 10 grams: FREE food
52. Example: 2
Nutrition FactsNutrition Facts
Serving size: 5 piecesServing size: 5 pieces
( about 16 grams)( about 16 grams)
Amount Per ServingAmount Per Serving
CaloriesCalories 4040
Calories from
Fat
10
Total Fat 1g (2%)
Saturated Fat 0.5 g (3%)
Trans Fat 0 (0)%
Cholesterol 0g (0%)
Sodium 70mg (3%)
Total
Carbohydrate
14g (5%)
Sugars 0g
Sugar Alcohol
(lactitol) 14g
Protein 0g (0%)
If all carb is from sugar
alcohols >10 grams: count ½
of the total carb
If serving size = 5 pieces
sugar alcohol: 14 g = 7g
2
53. Nutrition FactsNutrition Facts
Serving Size: 1 Tbsp (17g).Serving Size: 1 Tbsp (17g).
Servings per Container: 20.Servings per Container: 20.
Calories per serv.: 10.Calories per serv.: 10.
AMOUNT PER
SERVING
% DAILY
VALUE*
Total Fat:
0g
0%
Sodium: 20mg 1%
Total Carbohydrate:
3g
1%
Sugars: 0g
Sugar Alcohol:
3g
Sorbitol
Protein:
0g
If all carb is from number of
sources, including sugar
alcohols
Subtract ½ of the sugar alcohol
grams from the total carb
If 2 servings used = 2Tbsp
6g Carb + 6g sorbitol = 9 g Carb
2
Example: 3
54. 3. Carbohydrate Factor Method
Getting total carb count by:
Weighing the portion of food
Multiplying the weight by its
carb factor*
A carb factor is the percentage of the food’s
weight that is carbohydrate.
The rest is water, protein, fat and minerals.
56. Carbohydrate Factor Method
How much carb?
is in a baked potato weighing exactly 300 grams?
300 x 0.22g = 66g carb
Example: Calculating grams of Carb content
57. Impact of Fiber
in Carbohydrate Counting
Included in total carbohydrate
Does not convert to glucose
Subtract fiber from the Total Carbohydrate
60. Determining Amount of Carbs per meal
Population
Carb choices
per meal
Smaller, older, inactive women 2-4
Older, inactive men 3-5
Smaller, older, inactive men
Large, active women trying to lose weight
4-6
Most older men
Active women
Larger men desiring to lose weight
5-7
Active, younger men 6-8
61. Advanced Carb Counting
For those on insulin (MDI/ Insulin Pump)
Adjusts rapid-acting insulin based on carb
consumed and physical activity
Carb: Insulin Ratio
Calculates insulin dose for a specific amount of
carbohydrate
64. Example of Carb Counting
DAFNE
Dose adjustment for normal eating
5 day structured teaching programme
Improve diabetes control by matching insulin
to carbohydrate.
Evidence shows improved HbA1c, reduced
severe hypo’s and less hospital admissions
from DKA
65. DAFNE Timetable
Monday Tuesday Wednesday Thursday Friday
09.15-09.45
INTRODUCTION
09.15-10.30
Group Discussion:
Individual blood glucose levels
`
09.15-10.30
Group Discussion:
Individual blood glucose levels
09.15-10.30
Group Discussion:
Individual blood glucose levels
09.15-10.30
Group Discussion:
Individual blood
glucose levels09.45-10.45
WHAT IS DIABETES?
10.45-11.00 Coffee 10.30-10.45 Coffee 10.30-10.45 Coffee 10.30-10.45 Coffee 10.30-10.45 Coffee
11.00-12.30
NUTRITION 1
•Identify carbohydrates
10.45-12.30
NUTRITION 2
Putting carbohydrate
estimation into practice
10.45-12.30
NUTRITION 3
•Food Packaging
•Recipes
10.45-12.30
NUTRITION 4
•Alcohol
•Eating out
•Healthy eating/ weight
control
THEORY OF GOAL
SETTING
10.45-12.00
ANNUAL REVIEW
AND SCREENING
12.00-13.00
QUESTIONS FOR
THE DOCTOR
GOAL SETTING
12.30-13.30 Lunch 12.30-13.30 Lunch 12.30-13.30 Lunch 12.30-13.30 Lunch 13.00 – 14.30 Lunch
13.30-15.00
SELF MONITORING
13.30-15.00
DAFNE INSULIN
ADJUSTMENT
13.30-15.00
HYPOGLYCAEMIA
(Relatives/partners welcome)
13.30-15.00
PHYSICAL ACTIVITY
Walk – weather depending.
14.30-15.00
QUIZ
15.00-15.15 Coffee 15.00-15.15 Coffee 15.00-15.15 Coffee 15.00 – 15.15 Coffee
15.15-16.15
ALL ABOUT INSULIN
15.15-16.15
INSULIN INJECTION
TECHNIQUE
15.15-16.15
SICK DAY RULES
15.15-16.15
SOCIAL ASPECTS
(Contraception and pregnancy –
optional)
15.00-15.30
EVALUATION AND
FOLLOW UP
16.15-17.00
Group Discussion:
Individual blood glucose levels
16.15-17.00
Group Discussion:
Individual blood glucose levels
16.15-17.00
Group Discussion:
Individual blood glucose levels
16.15-17.00
Group Discussion:
Individual blood glucose levels
66. Insulin: Carbohydrate Ratio
Method # 1:
Food dairy, insulin dose,
and SMBG information
Method # 2:
Insulin: Carbohydrate ratio
The rule of 500 or 450
Method # 3:
Using the insulin sensitivity factor (ISF)
67. Carb to Insulin Ratio’s
Starting point (if new to carb/insulin ratio’s)
1:15 ratio (1 unit rapid acting insulin for
every 15 g carb eaten)
May need different ratio’s for different meals
Example:
If 65 g carb for lunch
Would need 4 units fast acting insulin coverage at
lunch (65 ÷ 15 =4)
68. Method #1
Food dairy, insulin dose, and SMBG information1,2
Insulin: Carb ratio = Grams of carb at a given meal ÷
number of units of insulin taken at that meal
Example
patient needs 4 units of insulin to cover 45g of carbs
Insulin: Carb ratio = 45 ÷ 4 = 11
⇒ Ratio = 1:11
1. Carbohydrate Counting: Using Carbohydrate/Insulin Ratios, The American Diabetes Association, The American Dietetic Association, 1995
2. Practical Carbohydrate Counting, American Diabetes Association, 2001
69. Method #2 (The 500/450 Rule(
The rule of 450 or 5001
keeps post meal readings normal
The 500 rule estimates accurately grams of carb per unit of
rapid acting insulin (Humalog or Novolog)
The 450 Rule is used with Regular insulin.
Insulin: Carb ratio = 450 or 500 ÷ total daily insulin dose (TDD)
Example
TDD = 36 units (Bolus + Basal)
Glucose levels are within target range
Insulin: Carb ratio = 500 ÷ 36 = 14
⇒ Ratio = 1:14
1. Practical Carbohydrate Counting, American Diabetes Association, 2001
70. Method #3 (The 1800 OR 1600
Rule(
Method # 3: Using the insulin sensitivity factor (ISF)1
can be used to bring down high blood sugars
ISF = 1800 or 1600 ÷ TDD
Insulin: Carb ratio = ISF× 0.33
Example
TDD = 25 units (Bolus + Basal)
ISF = 1800 ÷ 25 = 72 (meaning that 1 unit of rapid-acting insulin
Hum. or Novolog would drop BG approx. 72 mg/dL)
Insulin: Carb ratio = 72 × 0.33= 24
⇒ Ratio = 1:24
1. Practical Carbohydrate Counting, American Diabetes Association, 2001
71. Example
TDD= 34 units
Target BG = 100 mg/dl
Pre-meal BG = 226 mg/dl
60g of carb are to be consumed
Answer
ISF = 1800 ÷34 = 53
Difference between target and actual BG = 226 – 100 =126 mg/dl
Units of insulin to decrease high pre-prandial BGUnits of insulin to decrease high pre-prandial BG =126 ÷ 53 = 2.3 units
Insulin: carb ratio
• 500 ÷ 34 TDD = 15
• Ratio= 1:15
Units of insulin to cover carb consumed = 60 ÷ 15 = 4 units
⇒ Premeal insulin = 2.3 units + 4 units = 6.3 units (rounded to 6)
1. Practical Carbohydrate Counting, American Diabetes Association, 2001
Correcting Pre-meal Hyperglycemia1
72. Correcting Pre-meal Hypoglycemia1
Example
Insulin: carb ratio = 1:13 ISF = 35
Carbs to be consumed: 40g Actual BG level = 57 mg/dl
Target BG level = 110 mg/dl
Answer # 1: Increase amount of carbohydrate
13g of carbs will raise BG by 35 mg/dl
Answer # 2: Decrease pre-meal insulin dose
Amount of insulin to cover carbs= 40 ÷ 13 = 3 units of insulin
Amount of insulin to be subtracted= Difference between target
and actual BG levels(110-57) ÷ ISF = 53 mg/dl ÷ 35 = 1.5 units
insulin
Pre-meal insulin = 3 units – 1.5 units = 1.5 units
Answer # 3: Delay pre-meal insulin
1. Practical Carbohydrate Counting, American Diabetes Association, 2001
73. Treating Hypoglycemia1
Amount of
Carbs
BGBG
Apple or
Orange Juice
Grape
juice
Milk
Cola/
Sprite
15 g
51-70 mg/dl51-70 mg/dl
120 ml 90 ml 300 ml 125 ml
20 g
41-50 mg/dl41-50 mg/dl
180 ml 120 ml 420 ml 190 ml
30 g
<40 mg/dl<40 mg/dl
240 ml 180 ml 600 ml 250 ml
1. Exchanges For All Occasions, Marion Franz, RD, MS, 1987
74. Exercise
Guidelines
Type of
Exercise
If BG Is:
↑ Carb. Intake
by:
Suggested Food
Short Duration
80-100 mg/dl 10-15 g. 1 fruit Or 1 bread
≥ 100 mg/dl Not necessary -------
Moderate
intensity
80-100 mg/dl
25-50 g before
exercise
then 10-15 g/hr,
if necessary
½ meat sandwich + milk
Or fruit
80-170 mg/dl 10-15 grams 1 fruit Or 1 bread
180-300 mg/dl Not necessary ---------
≥ 300 mg/dl Don’t exercise --------
Strenuous
activity or
exercise
80-100 mg/dl 50 g
1 meat sandwich + milk
Or fruit
180-300 mg/dl 10-15 g/hr 1 fruit Or 1 bread
≥ 300 mg/dl Don’t exercise -----------
75. Carbohydrate Counting
Disadvantages
Takes time and practice
Increase in BG testing and need to keep
detailed records of blood sugars/foods
consumed
Possible weight gain if high calorie foods are
eaten
Diet may become unbalanced
77. Gylcemic Index – GI
GI value is a ranking (on a 100 point scale)
of how quickly 50g of CHO from foods
elevates blood sugar levels
The higher the number the quicker the CHO
enters the bloodstream.
78. High GI eg: White bread
Low GI eg: legumes
Time
Bloodglucoselevel
79. Glycemic Index Classification
Classification GI Range Examples
Low GI 55 or less
Most fruits and vegetables (except
potatoes, melons & pineapple), grainy
bread, brown rice, freekeh, fish, egg,
fructose.
Medium GI 56-69
Pita bread, Whole wheat products,
maftool, quick oats, basmati rice,
sweet potato, honey & table sugar
High GI 70 or more
Flakes, rice krispies, instant oats,
popcorn, baked potatoes, short grain
white rice, rice noodles, white bread,
straight glucose (100)
(healthy choice)
(to be taken in moderation)
(to be taken in small amounts)
83. High GI foods can be appropriate to treat
hypos and for exercise
It allows for knowing the proper timing for
injecting rapid insulin for quick or slow meals
It allows for occasional sweet food after a
low GI meal
How to use the GI in
Practical advice
86. Timing of Rapid Insulin for
Quick or Slow Meals
1. Quick acting carb e.g. White roll bread,
mashed potato ⇒ inject insulin
before meal
2. Slow acting carb High fat &/or high protein slows
up rise in BG so for meals such as pizza, pasta,
(Freekeh), curry, fish & chips, Large Steak ⇒
inject after eating
3. Combined foods (Slow+ Quick) carb ⇒ inject
during meal
87. How to increase consumption of low GI
foods
Eat high-fiber breakfast cereals (oats, bran, barley)
Add berries, nuts, flaxseed and cinnamon
to high GI cereals.
OR
GI = 60 GI = 42
88. How to increase consumption of low GI
foods
GI = 85 GI = 39
Replace white bread with whole grain breads,
Watermelons & pineapples with pears & cherries
OR
Include 5-9 servings of
fruits and vegetables every day.
89. Replace white potatoes with yams or sweet potatoes.
OR
Just eat smaller portion of high GI potatoes.
How to increase consumption of low GI
foods
GI = 80 GI = 61
90. How to increase consumption of low GI snacks
GI = 83 GI = 14
Replace crackers, Pretzels, Chips, Doughnuts with Fruit,
Nuts, Ice Cream & Chocolates
Add nuts to high GI breads and crackers.
OR
91. Eat less refined sugars and convenience foods (soda,
sweets, desserts, etc.)
Combine nuts, fruit, yogurt, dark chocolates, ice cream
with commercial sweets – just watch portion sizes.
OR
GI = 57 GI = 32
How to increase consumption of low GI snacks
92. Promotes healthy eating
Increases fiber intake
Helps control appetite
Helps control BG levels
Helps lower blood lipid levels
Assists weight loss
Offers a more comprehensive approach for type 2 DM
Reduces risk of type 2 DM and heart disease
Low glycemic Index Diet –
Advantages
93. Standards of Medical Care in Diabetes
2010
Monitoring carbohydrate intake, whether by
carbohydrate counting, exchanges, or experienced-
based estimation, remains a key strategy in
achieving glycemic control.
For individuals with diabetes, use of the glycemic
index and glycemic load may provide a modest
additional benefit for glycemic control over that
observed when total carbohydrate is considered
alone.
Summery
94. “Helping others is good,
teaching them to help
themselves is better.”
Thank You
George Orwell
Hinweis der Redaktion
Note the different styles of teaching. The teacher on the left is in a position of power and may have more difficulty engaging the participants than the teacher on the right.
Open-ended questions cannot be answered by ‘yes’ or ‘no’.
Open-ended questions should be used as much as possible when carrying out an assessment or evaluating teaching.
Given the socio-economic, cultural, educational and linguistic diversity of people with diabetes and differences in the quality of medical care available, it is clear that one single approach cannot work in all practices, let alone in all countries.
There is a clear need for a diversity of approaches to dietary education or, at least, flexibility in attending to the very different needs of people with diabetes across the world.
This presentation will offer several basic methods of dietary education.
The following slides provide examples of dietary educational tools around the world
The Australian Healthy Eating guide shows the proportion of different foods to be included in the diet.
The largest portion on the plate consists of bread and cereals. Vegetables and legumes comprise the next biggest segment. Fruit, milk and meat are to be taken in smaller quantities while ice creams and chips (French fries) should only be taken on occasions and in small quantities. The latter are to be found in the bottom corner of the page.
The Canadian Food Guide to healthy eating presents a rainbow system made up of four major food groups:
Grain products
Vegetables and fruit
Milk products
Meat and alternatives.
The advice is to choose low fat foods from each group daily.
The UK food guide for healthy eating offers a ‘Balance of good health’.
This balance is the result of including appropriate amounts of the following food groups in the diet (presented in descending order of recommended daily intake):
Bread, cereals and potatoes (the largest segment of the plate)
Fruit and vegetables
Milk and dairy products
Meat fish and alternatives
Foods rich in fat and sugar.
In India a simple system called the ‘Signal System’ is used. This is a useful aid to mass communication of dietary education and it encourages less motivated people to learn about healthy eating choices. It has been presented at various events all over India.
Red zone: these foods are rich in fat and in refined carbohydrates/sugars; they have a high glycemic index or are low in fibre. They should be eaten in very limited quantities.
Yellow zone: these foods should be eaten in moderation since they may have a high glycemic index, be low in fibre content, or have moderate amounts of fat.
Green zone: these foods are healthy choices because they have a low glycemic index, are high in fibre, and low in fat. However, foods in the green zone should still only be eaten in the recommended amounts.
Focusing on high-fiber, low-fat foods with a low glycemic index
Processing and cooking form an integral part of its recommendations
This slide shows how food can move from the green to the red zone depending on the method of processing and cooking. The following example takes the same serving of rice and describes its fat content according to the cooking method used:
steamed long grain or parboiled rice is a healthy option since it is low in fat and has a low glycemic index
the same serving prepared as pulao rice would have a moderate amount of fat (around 10-15 g)
fried or biryani rice is a very rich and unhealthy choice since it would have a fat content of 60-80 g per serving.
Other examples include:
whole-grain or multi-grain bread is healthy since it has a low glycemic index and is rich in fibers while croissants made from refined wheat flour with added fats are richer in calories
roti is healthy while a naan would fall into the yellow zone as it is low in fiber and has a high glycemic index (a butter naan or puri with added fat would be in the red zone)
baked potatoes are healthier than French fries
salad changes from being a green zone, healthy food option to a red, unhealthy choice when mayonnaise is added to it
steamed or stir-fried vegetables (in minimal amounts of oil) are healthy when compared to fried vegetables
steamed, poached or grilled fish is a healthy choice as is grilled, tandoori or roasted chicken. However, if a high fat, butter sauce is added – rather than, for example, a low fat, mustard sauce – then the fat content of the dish would change from less than 5 g to more than 40 g of fat in the case of the fish. Similarly, butter chicken would move the healthy chicken from the green zone to the red zone.
The signal system can be tailored for each type of cuisine and food. It is a useful tool for teaching the importance of healthy cooking and processing of food.
The Zimbabwe hand jive was first used in Africa to teach people how much they should eat by using their hands as a measure. It has now been adapted by the Canadian Diabetes Association.
Hands can be very useful in estimating portion sizes – they are always available and are always the same size!
When planning a meal, these portion sizes are used as a guide.
Let’s practice counting carbohydrates.
For those of you familiar with food exchanges, if you have a large bagel (4 ounces), how much carbohydrate will you get? (Bread items all have 15 grams of carbohydrate for 1 ounce. Therefore, the bagel would count at 60 grams or 4 carbohydrate choices.)
How about margarine? (Does not contain carbohydrate)
½ cup orange juice? (15 grams or 1carbohydrate choice)
1 cup skim milk? (15 grams or 1carbohydrate choice).
The red spike shows the normal effect of carbohydrates on blood sugar levels. You can see that all other components of food have less dramatic spikes.
Estimating your portions can make a big difference in carb counting.
Estimating your portions can make a big difference in carb counting.
Estimating your portions can make a big difference in carb counting.
Estimating your portions can make a big difference in carb counting.
There are books and websites devoted to finding the carb factors of food. You can also calculate your own carb factors if you have complete nutrition information, including the weight of a portion of the food, on any food.
There are books and websites devoted to finding the carb factors of food. You can also calculate your own carb factors if you have complete nutrition information, including the weight of a portion of the food, on any food.
There are books and websites devoted to finding the carb factors of food. You can also calculate your own carb factors if you have complete nutrition information, including the weight of a portion of the food, on any food.
Although fiber is included in the total carbohydrate on a food label, it does not increase the blood glucose. So, if you eat a high-fiber food, it won’t increase your blood glucose as much as a food with the same amount of carbohydrate that’s low in fiber.
If your blood glucose fluctuates a lot due to variations in the amount of fiber you consume, you can do the following: For foods with more than 5 grams of insoluble fiber per serving, subtract the amount of fiber from the Total Carbohydrate.
For example, a breakfast cereal containing 30 grams of total carbohydrate per serving with 7 grams of insoluble dietary fiber would actually be counted as 23 grams of carbohydrate.
This presentation will offer several basic methods of dietary education.
Various types of carbohydrate have slightly difference effects on your blood glucose levels due to what they’re made of, how they’re processed, whether or not they’ve been cooked, and whether you eat them alone or with a meal.
If your blood glucose is high before you eat, your blood glucose may increase less than it would if your blood glucose was low before a meal.
It’s often difficult to predict how different carbohydrate foods affect your blood glucose because there are so many variables. Some people, however, can identify certain carbohydrate foods that have more or less effect on their blood glucose levels than others (known as the glycemic effect of foods)
A low glycemic index diet has many positive health attributes.