Nutrition Q&A Newsletter
The 2010 Dietary Guidelines for Americans have finally been released! Recommendations include:
You can read more by visiting:
Control total calorie intake to manage body weight.
Increase physical activity and reduce time spent in sedentary behaviors.
Increase vegetable and fruit intake.
Use oils to replace solid fats where possible.
Dietary Guidelines for Americans 2010 (policy document USDA)
Thank you for your efforts!
Christine Carlson, MS, RD, BC-ADM, CDE
FOODPICKER.org, Registered Dietitian & Certified Diabetes Educator
We'd like to recognize the following FOODPICKER.org Contributors!
Amy Gilman, Jessamyn Almenas, Katie Eckert, Laura Dombrosky, Regina Lee, Sara Broemeling, and Stacy Leung
This week's question for your nutrition blog:
From: Karen W. (e-mail not disclosed for privacy)
Subject: newly diagnosed with pre-diabetes?
I found out I have pre-diabetes. I'm very confused and don't know what I should do to treat it. My friend told me to avoid all fruits. Could you help me with how to treat my new diagnosis and if it's ok to eat fruit?
After you answer a question on your blog please
e-mail firstname.lastname@example.org with the link (so we know that you posted). The deadline
is every Sunday at midnight. We will post several responses in our next newsletter!
Example: Christine's Blog
Last week's question:
From: Craig T. (e-mail not disclosed for privacy)
Subject: pizza & diabetes?
Friday nights my family & I have dinner at our favorite pizza restaurant. Now that I've been diagnosed with diabetes I don't know what to order. Could you help me with what (if anything) I can order?
Below are a number of responses to the above question:
Kate Olson, RD, LDN, CDE (Registered Dietitian & Certified Diabetes Educator) Answer: No doubt about it, pizza is one of the best foods ever created. Good news is you can still eat pizza if you have diabetes! Most of the carbs in pizza come from the crust and sometimes the sauce. If you count carbs, you can figure that 1/8 of a 14" thin crust pizza probably has around 20g carbohydrate in it. The same size piece of deep dish pizza is probably 2-3 times as much carbohydrate, depending on the thickness. For most people with diabetes, 1/4 of 14" thin crust pizza will be a safe bet... (click for entire response)
Amy Gilman, Dietetic Intern Answer: Pizza can be a tricky meal because those slices can go down so quickly and before you know it, we have consumed half the pie! Keep in mind that ONE slice of pizza has about 2.5 servings/exchanges of carbohydrates (plus one medium fat and one fat) for a thin crust, cheese pizza. Some people with diabetes count their carbohydrates (carbs) and may have an allotted 4 servings/exchanges of carbs for dinner, for example... (click for entire response)
Alexandra Strucel, Dietetic Intern Answer: Craving an appetizer? Choose a mixed green salad, with light dressing on the side. Try to avoid creamy dressings like ranch or bleu cheese because of their high fat and calorie content. If you just HAVE to have a breadstick, eat just one along with a slice of pizza. If you're still unsure of what kind of pizza to order, look at the menu or nutritional information BEFORE you head out to dinner so you already have an idea... (click for entire response)
Michelle Rauch, Dietetic Intern Answer: It is still possible to enjoy pizza as part of a healthy diet as long as you watch your portions and follow these guidelines when ordering: When choosing toppings, stick with healthy fresh veggies such as peppers, onions, tomatoes, and mushrooms. Avoid toppings such as extra cheese, meatballs, ham, pepperoni, and sausage. When possible, look for a whole wheat crust and/or thin crust. Avoid thick crusts, deep dish, or crusts stuffed with cheese... (click for entire response)
Kaylee Sprau, Coordinated Dietetic Program Student Answer: There are definitely items you can find to eat at the pizza restaurant. Don't let diabetes stop you from your friday family nights. It's just going to take small adjustments. Because pizza is a carbohydrate food then it will require some attention regarding your diabetes. Typically for a meal it is good to aim for about 45-60g Carbohydrates. If the pizza restaurant is a chain company then you may be able to find the amount of carbohydrates per slice on their website or by calling their corporate office.... (click for entire response)
Dipti Namjoshi, MS Answer: Spending time with your family is great way to relax and there is nothing like a nice family dinner at a favorite restaurant! Remember a lot of eat-out places have their menu on their website along with the nutritional information. You can take a look at it and decide beforehand as to what you can order based on the nutritional information. Also, you can ask if the food can be made to order based on your dietary restrictions... (click for entire response)
Shannon Stout, Graduate Nutrition Student Answer: Now that you’ve been diagnosed with diabetes, you just have to be a little smarter about what you order. And if we’re all honest with ourselves, we could all stand to be a little smarter about what we order, diabetes or not. Try looking for these things: Thin, whole wheat crusts. Vegetable toppings instead of the higher fat meats. Think onions, mushrooms, and peppers. Or be creative – ever tried artichokes or spinach on pizza? You should. Lower fat cheeses (where available)... (click for entire response)
Chelsea Gruver, Graduate Public Health Student Answer: Non-starchy vegetables have about 5 grams of carbohydrate in 1/2 c. cooked or 1 c. raw and most of the carbohydrate is fiber. If you want meat on your pizza try adding canadian bacon which has much less fat than pepperoni or sausage. You may also want to start out with a salad beforehand, be careful with the dressing... (click for entire response)
Laura Arrington, Nutrition Student Answer: Eat something a few hours before going out to dinner so you're not super hungry. That will help you eat an amount similar to what you usually eat for dinner. Here are some other tips to help you enjoy your meal while taking good care of yourself: drink water with your meal so you save carbs and calories for the food. Order a salad so you can get some veggies in. choose thin crust pizza over thick, deep-dish or stuffed crust pizza as thin crust will be lower in carbs and calories... (click for entire response)
Stephanie Garcia, Nutrition Student Answer: If you are a meat lover try substituting your pepperoni for chicken or turkey. When you fill your plate, try adding one slice at a time and chew slowly that way you can enjoy every moment of your slice. Not only that but chewing slowly actually aids in digestion and allows you to feel full faster... (click for entire response)
Jasmina Popovski, Nutrition Student Answer: Avoid extra cheese pizza with high-fat meets on top, lots of vegetables as topping is a better alternative. If there is whole grain crust that would be a better choiceAvoid sodas and sugary drinks that go along with pizza. If you know ahead of time that you are going to eat out, plan well to compensate with extra calories, for example more exercise... (click for entire response)
Iliana Roldan, Nutrition Student Answer: These small changes will definitely add up and make a huge difference: Avoid unnecessary "add ons". The extra cheese on the pizza or in the crust bumps up the fat and calorie content dramatically. Customize. You can request for the pizza to be prepared with half the amount of cheese it usually contains (it will still be cheesy and the flavor will not be affected). Some restaurants offer whole grain crust varieties so make sure to ask, and of course choosing thin crust is always a better option against deep dish, hand-tossed or pan pizza... (click for entire response)
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