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FOODPICKER: Newsletter: Nutrition  (click here to unsubscribe)
Nutrition Q&A Newsletter:

Message from Christine:

A great blog tells a story.  A good story compels the reader to feel more connected.  You can utilize the "About" page on your blog to tell your personal story.

Check out the WordPress blog, About page, of Mandy Seay, RD, LD:

After reviewing Mandy's About page, the reader is instantly connected to her.  She's caring, knowledgeable/credible, lives in Austin, and is an entrepreneur (a real plus in my book!).

On the Nutritionistics.com About Us page, I learned Mandy served in the Peace Corps:

Connect with your audience and share your story!

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 Dziuba and Sarah Cook

This week's question for your nutrition blog:

From: Carol T. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
Subject: low salt dinner ideas?

I have pre-diabetes and have just been diagnosed with high blood pressure as well.  My doctor says to watch my sodium intake.  I feel like I've been hit with a double whammy!  In addition to trying to lose weight and watch my carb intake, I now have to watch my salt as well.  Could you give me some low salt ideas for dinner meals?

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: Jeff C. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
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!

Below are a number of responses to the above question:

Jenifer Kayan, RD, LDN (Registered Dietitian)
Answer: One carbohydrate choice or serving is equivalent to 15 grams of carbohydrate.  This equates to 45-60 grams of carbohydrate per meal.  As far a portion sizes go, use this list as a guide.  Each of these items is equivalent to 1 carbohydrate serving or 15 grams of carbohydrate... (click for entire response)

Mandy Seay, RD, LD (Registered Dietitian)
Answer: You can also locate the amount of carbohydrate on food labels.  Look at the “Total Carbohydrates” to see the amount of carbohydrates in grams.  If a food is not exactly in an increment of 15, just round up or down.  For example, if a granola bar is 19 grams of carbohydrate, just count it as one serving, it is closer to 15 than 30.  You do not need to try and figure out how to adjust your diet for those 4 extra grams later on... (click for entire response)

Lauren Siegfried, RD (Registered Dietitian)
Answer: I would recommend setting an appointment with a registered dietitian or certified diabetes educator to learn more about diabetes and the basics of a meal plan and carbohydrate counting.  For more information how to find an educator in your area, visit the American Association of Diabetes Educators website or call the facility that diagnosed you to see if they provide education services... (click for entire response)

Jacqueline MacLasco, Dietetic Intern
Answer: Determining what exactly a carbohydrate choice is can be really tough when you are first trying to determine what to include at each meal.  So what exactly contains carbohydrates?  Breads, starchy vegetables, fruits, milk, and beans all contain carbohydrates.  The reason that the number of carbohydrate exchanges has been recommended is to help control blood glucose levels and balance your intake with your insulin... (click for entire response)

Michelle Rauch, Dietetic Intern
Answer: Each serving in the starch and fruit group contains about the same amount of carbohydrates — about 15 grams a serving.  Milk contains 12g per serving.  Non-starchy vegetables including, but not limited to, asparagus, celery, cauliflower, peppers, tomato, squash, and spinach have only 5g.  Meats, meat substitutes, and fats do not contain carbohydrates... (click for entire response)

Rickeya Smith, Coordinated Dietetic Program Student
Answer: It is also extremely important to choose more nutrient-dense foods (foods that have a lot of vitamins, minerals, and other added benefits besides the regular carbohydrates, protein, and fat) when making carbohydrate choices.  Some examples of these simple exchanges are: Choosing 100% whole-wheat bread instead of white bread ... (click for entire response)

Iris Pacheco, Nutrition Graduate Student
Answer: While meal planning, keep in mind that you might eat more than a serving size shown.  For example, 1/2 of an English muffin is one serving size. This 1/2 of an English muffin has 15 grams of carbohydrates and is one carbohydrate choice.  People usually eat one whole English muffin, therefore this would be 2 carbohydrate choices consumed... (click for entire response)

Shannon Stout, Nutrition Graduate Student
Answer: Now keep in mind when you are choosing your carbohydrate choices, you want to choose more nutritionally dense, complex ones. Choices such as white breads, sticky buns, and crackers tend to have all the “good stuff” taken out of them.  What you want to look for are carbohydrates such as whole wheat pastas, brown rice, beans, and whole grain cereals as often as possible... (click for entire response)

Laura Arrington, Nutrition Student
Answer: Counting carbohydrates (also called 'carbs') is a bit confusing at first but once you get in the habit it isn't so complicated. One carb choice counts as 15 grams of carbohydrate. So, if you are told to eat 3-4 carb choices at each meal this means you would eat 45-60 grams of carbohydrate at each meal (3x15 = 45 and 4x15 = 60).  Amount of carbohydrate in food... (click for entire response)

Tracie Blair, Nutrition Student
Answer: The vegetable group is lower in carbohydrate.  One serving from this group is typically 1/2 cup cooked, or 1 cup uncooked, and is only equal to FIVE grams of carbohydrate, or one-third of a carbohydrate choice.  So you can eat a little more freely from this group which is what we should be doing... (click for entire response)

Rachel Wyson, Nutrition Student
Answer: With diabetes, it is essential to spread your carbs out so you can keep your blood sugar relatively stable.  Eating a very high carb meal will spike your blood sugar and then not eating any carbs for the rest of the day will probably cause it to fall dangerously low... (click for entire response)

Jasmina Popovski, Nutrition Student
Answer: Always check the size of what you eat.  Because of their large size, some foods have a lot more calories and carbohydrates than you think.  For example a large bagel may weigh 4 oz and equal 4 carbohydrate choices... (click for entire response)


Nutrition Editor Announcements:

The goal of this website includes advancing the field of Dietetics.  Please feel free to post questions & comments such as:
  • What trends in dietetics do you see in 2011?
  • Any new nutrition websites/blogs that you like?
  • Can you pass on any career enhancement suggestions?
  • Are you working on any cool nutrition projects?

We will post your comments here and link to your blog if you have one.

E-mail your Nutrition Editor Announcements to:  nutrition@foodpicker.org


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!

 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.


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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