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Nutrition Q&A Newsletter

Hello Everyone!

I've found many people with diabetes are confused about what an A1c test is (hemoglobin A1c).  The A1c test reveals average blood sugar levels over the past 2-3 months.  High blood sugar is correlated with diabetes complications.

The American Diabetes Association (ADA) now recommends that the A1c be used for diagnosing diabetes and pre-diabetes.  Under the ADA's new recommendations, an A1c of 6.5% or above indicates diabetes while an A1c of 5.7% - 6.4% indicates pre-diabetes.

For those with diabetes, the ADA recommends an A1c goal of less than 7%.  The American Association of Clinical Endocrinologists recommends an A1c goal for those with diabetes of less than 6.5%.

Christine Carlson, MS, RD, BC-ADM, CDE
FOODPICKER.org, Registered Dietitian & Certified Diabetes Educator

       


We'd like to recognize the following FOODPICKER.org Contributors!

FOODPICKER.org Contributors: 

Jacqueline MacLasco and Katrina Keyser


This week's question for your nutrition blog:

From: Jeff C. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 10/20/2014
Subject: diabetes & carbohydrate choices?

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!

After you answer a question on your blog please e-mail nutrition@foodpicker.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: Martha T. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 10/20/2014
Subject: diabetes & thanksgiving?

My husband was diagnosed with diabetes as few months ago and has been working hard to lose weight and control his blood sugar.  Each year we have a family gathering for thanksgiving that includes lots of food (large turkey dinner with all the trimmings and assorted pies & cakes for dessert).  What are your suggestions to ensure my husband doesn't overeat but also does not feel deprived this thanksgiving?

Below are a number of responses to the above question:

Kate Olson, RD, LDN, CDE (Registered Dietitian & Certified Diabetes Educator)
Answer: Eat your meal slowly as it takes your body about 20 minutes to signal to your brain that you are full - take sips of water, set down your fork, and chew each bite thoroughly to help you slow down.  Consider taking a walk after the "big meal" to help bring elevated blood sugars back down.  Try to wait an hour or two between the big meal and dessert if possible.  Consider some healthier lower carb dessert ideas or fresh fruit.  Remember that portion control is key... (click for entire response)

Elissa Basham RD, LD (Registered Dietitian)
Answer: Always check your blood sugar, especially on this day.  When you are off of your typical routine and are spending most of the day snacking, it is good to keep track and adjust your intake that day accordingly.  If you do “fall off the wagon,” do not beat yourself up.  Just get back on track for black Friday, so you feel energized to hit the shopping... (click for entire response)

Mandy Seay, RD, LD (Registered Dietitian)
Answer: Eat until you are satisfied, don’t stuff yourself.  If you stop when satisfied, you’ll avoid that uncomfortable full belly and sluggishness.  Watch alcohol intake.  Alcohol can lead to lowering inhibitions and increasing food intake.  Alcohol can also cause low blood sugars, hypoglycemia... (click for entire response)

Jenifer Kayan, RD, LDN (Registered Dietitian)
Answer: Here are some tips to stay on track.  Eat a light meal prior to going to an event.  You will be less likely to overindulge.  Stay away from the serving table!  If you are near all of the finger foods while socializing, it is a lot easier to mindlessly eat... (click for entire response)

Brittany Wright, Dietetic Intern
Answer: The good news is that Thanksgiving offers plenty of healthier options for your husband to indulge!  To feel satisfied, encourage him to load up on fiber and lean protein - hit up that veggie tray and grab some turkey!  Remember, carbohydrates do not have to be eliminated, just controlled... (click for entire response)

Jacqueline MacLasco, Dietetic Intern
Answer: The stumbling block is all the carbohydrate heavy foods.  Well, making the best choices on what to have is important.  Having smaller portions of a couple dishes is one way to go.  The sweet potatoes and stuffing are big crowd pleasers so if those are your favorite, have them.  Make wise choices on how much and maybe pass on something else like the mashed potatoes or the roll.  Stock up on the nonstarchy vegetables.  This is a great way to feel like you have had a good sized plate full of food and reduce the number of carbohydrates you take in... (click for entire response)

Michelle Rauch, Dietetic Intern
Answer: Use a small salad-sized plate when choosing from the holiday table.  With a larger plate you are more likely to try and fill it.  When it comes to picking from the turkey - white meat has less calories and fat than dark meat - and be sure to remove the skin to reduce the fat/calories even more... (click for entire response)

Peichieh Wu, Dietetic Intern
Answer: Be familiar to the food items that you usually eat and will be eating during the Thanksgiving dinner to help you estimate the carbohydrate and fat level... (click for entire response)

Rickeya Smith, Coordinated Dietetic Program Student
Answer: Exercise during any time of year allows your body to make more use of the insulin that it already makes.  More insulin uptake from the body equals an increased use of glucose in the body, which ultimately equals a lower blood glucose level.  To help make physical activity a new holiday tradition, try these tips: Instead of watching the big football game on TV, go outside and actually play some football.  Take a nice walk and enjoy the Autumn air with family and friend... (click for entire response)

Iris Pacheco, Nutrition Graduate Student
Answer: The carbohydrate rich foods like stuffing, breads, potatoes, yams, rice, pies, and cakes can be a difficult area to control.  I would just take a little sample of these types of food items and not overflow his plate with these carbohydrate rich foods.  Your husband can balance out his meal and avoid overeating by loading his plate up with nonstarchy vegetables and salad greens... (click for entire response)

Alonna Pitreau, Nutrition Graduate Student
Answer: Since most Thanksgiving dinners are at an unusual time, have raw veggies and low-fat dip for snacking instead of salted nuts and cheese and crackers.  For the meal, focus on variety and sensible portions.  Choose white turkey meat, no skin, instead of dark meat... (click for entire response)

Kathleen Moran, BS
Answer: On special days like Thanksgiving, it is important not to deprive yourself of all the delicious food.  This will only strengthen your cravings and could lead to purging on large amounts of food. Moderation is the key word.  It is important to know that it is ok to try various foods as long as you are conscious of the portion sizes... (click for entire response)

Laura Arrington, Nutrition Student
Answer: Eat breakfast (and lunch if you're having a big Thanksgiving dinner) so you're not starving when the big meal rolls around.  If you starve yourself you will probably overeat.  If there is going to be enough for leftovers... (click for entire response)

Stephanie Garcia, Nutrition Student
Answer: Eat your calories, but do not drink them.  Remember sodas, juices, ciders, and other flavored drinks may contain a high amount sugars and carbohydrates, which will lead to excess calorie intake.  The worst part is those excess calories wont even leave you feeling full... (click for entire response)

Bernadette Prue, Nutrition Student
Answer: Your husband should still be able to enjoy the traditional holiday foods, but in moderation.  He should fill his plate mainly with light meat turkey and vegetables, either fresh or steamed... (click for entire response)

Jasmina Popovski, Nutrition Student
Answer: Time of thanks and family gathering has become time of overeating and a challenge to manage blood sugar levels.  Planning ahead will help to enjoy the holiday.  Use smaller portions, fill half of the plate with fresh vegetables.  Use low fat dressings, slow down on gravies... (click for entire response)

Kellie Dickinson, Nutrition Student
Answer: Don’t cut yourself a huge slab of pie, but reward yourself with a little sliver.  If you completely deny yourself of the deliciousness that is dessert, you are more susceptible to binge on pie later in the day.  Allow yourself a little breathing room... (click for entire response)

     

  We Answer Diabetes Questions!

 Do you have a diabetes related question?

 e-mail your questions to:  diabetes@foodpicker.org

 Our volunteers will answer your questions in our upcoming newsletters!

 Visit the Contributors link to learn more about our volunteers.

   


Still interested in volunteering as a Nutrition Editor at FOODPICKER.org?

If you have not yet gotten started but still want to contribute, contact us and we will send you further instructions.

E-mail Christine at nutrition@foodpicker.org to get started.

Project Instructions

Blogging Instructions

  We Answer Diabetes Questions!

 E-mail your questions to:  diabetes@foodpicker.org

 Our volunteers will answer your questions in our upcoming newsletters!

 Visit the Contributors link to learn more about our volunteers.
   


FOODPICKER® is a program designed to help people with diabetes make better food choices.  Our hope is that people consider the foods they consume and how they can burn them off with exercise for good health.  We embrace the guidelines put forth by the American Diabetes Association as well as the American Dietetic & American Heart Associations.  This website is completely free and brought to you by volunteers in the health care field.


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