BASICS OF MEAL PLANNING
PRESENTERS:
Katrina Goertzen
Cristel Moubarak
Dietetic Interns
April 2014
OUTLINE
The When, What and How Much Balancing MealsSmart SnackingSummaryQuestions
Eat 3 meals a day Eat breakfast within 1-2 hours of waking up
Space meals no more than 6 hours apart
Add a healthy snack if more active more than 5-6 hours in
between meals
A small bedtime snack may help to reduce morning blood glucose.
THE WHEN
4 food groups Vegetables & Fruit Grain Products Milk & Alternatives Meat & Alternatives
Which of these food groups will increase your blood sugar?
THE WHAT: 4 FOOD GROUPS
CARBOHYDRATES
PROTEIN
Starch and sugar in the foods Raise Blood Glucose Levels Important to regulate the amount and the type of carbohydrate you eat
Present in 3 out of the 4 key food groups Also found in sugar-containing foods
WHAT IS A CARBOHYDRATE?
Describes how quickly carbohydrate foods increase blood glucose levels.
WHAT IS THE GLYCEMIC INDEX (G.I.)?
WHAT IS THE GLYCEMIC INDEX (G.I.)?
All fruits contain sugar Non-starchy vegetables are low in carbohydrate
Starchy vegetables are: Potatoes Corn
VEGETABLES AND FRUIT
Eat a variety of vegetables 2 times a day or more
Include in meals and snacks
½ plate
VEGETABLES
Eat 1 portion at a time 2-3x a day, with a meal or as a snack
Variety is key!
Limit fruit juices to ½ cup juice per day
May need to avoid grapefruit if on certain medications
½ cup
FRUITS
1 medium sized fruit
½ cup of juice
15 grapes
¼ cantaloupe ½ cup blueberries
FRUITS
½ cup unsweetened fresh juice
Products made with flour or a grain Includes breads, pasta, rice, crackers, cereal, etc…
Food group with Highest starch content Direct increase blood sugar
GRAIN PRODUCTS CARBOHYDRATES: STARCH
Count starchy vegetables in this
group
Choose higher fibre, less processed choices
Include a fist size or ¼ plate per meal
Examples: 1 cup of cooked rice, noodles, pasta, corn
2 slices of bread1 pita or ½ large bagel
1 medium potato.
Grain Products = Starch
¼ plate
GRAIN PRODUCTS CARBOHYDRATES: STARCH
Noodles & PastaQuinoa
Buckwheat/Kasha
Barley
LOWER GI: GRAINS
Bulgur
Whole wheat bread
HIGH GI: BREADS
Higher Fibre Low GIWhite Loaf
LOWER GI: BREADS
HIGH GI: CEREALS
LOWER GI: CEREALS
Jasmine Rice Sticky Rice
HIGH GI: RICE Instant Rice
Sushi Rice
LOWER GI: RICE
Mashed Potatoes
HIGH GI: STARCHY VEGETABLES
Russet Potatoes
Yams /Sweet Potatoes
Taro Root
Cassava
LOWER GI: STARCHY VEGETABLES
New Potatoes
Corn
DAIRY PRODUCTS
2 or 3 cups a day for most 1 cup at a time, with a meal or as a snack
Choose lower fat milk & yogurt: 2% or less
Choose plain yogurt or yogurt without added sugar (sweetened with sugar substitutes)
1 cup of Milk or fortified
soy beverage
¾ cup of Yogurt, plain or no sugar added
DAIRY PRODUCTS
Provide protein Most have little to no carbohydrate, except legumes
Help you feel fuller and eat less carbohydrate at a meal
MEAT AND ALTERNATIVES
Choose leaner meats, skinless chicken
Use fish, tofu, legumes, nuts and seeds more often
3 oz.
1 cup of cooked beans
2 tablespoons of nut butter
2 eggs
½ cup of cottage cheese
MEAT AND ALTERNATIVES
¼ cup of nuts¾ cup of tofu
LOWER GI: LEGUMES
PLANNING BALANCED MEALS
¼ plate starch
¼ plate protein
½ plate vegetables
½ cup berries 1 cup dairy
*Added fat**Coffee or Tea
THE PLATE MODEL: PAGE 12
WHAT WOULD YOU CHANGE?
Add protein & fruit
Consider having a
low/non-fat latte
WHAT WOULD YOU CHANGE?
Add protein & vegetables
Cut bagel in half or choose thinner
bagels
WHAT WOULD YOU CHANGE?
Add fruit and grain
Replace instant noodleswith dry or fresh noodles
WHAT WOULD YOU CHANGE?
Add protein & vegetables
WHAT WOULD YOU CHANGE?
Add a protein, e.g dal or
beans/lentils
SMART SNACKING
If you need a snack: Start with a carbohydrate food:
Fruit, Grain Product, Milk / Yogurt
Add a small amount of protein if you need a snack to last longer
Add “free foods” to fill up—low in carbohydrate and calories Examples: most vegetables, water, tea, coffee, sugar-free drinks
See page 20 in booklet for snack ideas.
WHAT’S A BALANCED SNACK?
HIGH GI: SNACKS
LOWER GI: SNACKS
Eat 3 regular meals a day Eat breakfast within 1-2 hours of
waking up Allow 4-6 hours in between meals;
Snack if needed Eat balanced meals with 3 out of 4
food groups at each meals Choose lower glycemic index, higher
fibre foods more often Enjoy a balanced diet with a variety of
tasty and nutritious foods from all food groups.
SUMMARY
QUESTIONS
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