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

Message from Christine:

When it comes to Carbohydrate Counting, fiber and sugar alcohol are treated a little differently according to the American Diabetes Association. 

If a food contains more than 5 grams of fiber, half of the grams of fiber should be subtracted from the total carbohydrate on a food label.  For example:
  • suppose a food contains 20 grams of total carbohydrate and 6 grams fiber
  • divide 6 grams of fiber by 2 = 3 grams of fiber to subtract from total carbohydrate
  • 20 grams of total carbohydrate - 3 grams fiber = 17 grams total carbohydrate

The same is true for sugar alcohol.  If a food contains more than 5 grams sugar alcohol, half of the grams of sugar alcohol should be subtracted from the total carbohydrate.

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: 

Whitney Jerman (Registered Dietitian), Anna Bonebrake, Chelsea Gruver, Francine Schafer, Michelle Augustine Brehm, and Raven Tilley

This week's question for your nutrition blog:

From: James R. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
Subject: Diabetes & New Year's celebration?

I have recently been diagnosed with diabetes and my wife has pre-diabetes.  New Year's Eve we always have a large celebration with cocktails and lots of food.  We are growing weary of the party this year given my new diagnosis.  Any tips on how we can still enjoy the party?

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: Annie T. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
Subject: diabetes & holiday sweets?

I have diabetes and this time of year is the toughest for me.  It seems holiday treats/sweets are everywhere tempting me!  Is it ok to indulge a little?  If not, how can I build up enough will power to avoid holiday sweets?

Below are a number of responses to the above question:

Kate Olson, RD, LDN, CDE (Registered Dietitian & Certified Diabetes Educator)
Answer: Here are some tips for keeping better control of your blood sugars and sweet tooth during the holidays:  Exercise more often to help keep blood sugars in good control, even if you do splurge.  Check your blood sugars frequently as a reminder of good control.  Keep sweets and baked goods out of the house and save them for treats at parties and gatherings.  If you like to bake, show your goodwill and give your baked goods out to others... (click for entire response)

Lauren Siegfried, RD (Registered Dietitian)
Answer: The motto I like to follow is everything is OK in moderation.  With that being said, treating yourself to a sweet once in a while is okay, you just need to plan ahead.  Here are a few suggestions: Watch your portion size Ė typically, 3 pieces of hard candy, 1 3-inch cookie, or a 1-inch square cake is generally 1 carbohydrate choice... (click for entire response)

Mandy Seay, RD, LD (Registered Dietitian)
Answer: It is okay to indulge a little.  Completely avoiding foods can lead to obsessing and eventually giving in and binging. Try these tips for a healthier holiday season: If eating something high in sugar or fat, try to keep it to a bite or two.  Chew slowly and savor the flavor.  Sometimes just getting a taste for something is enough to quench your craving.  Eat your usual healthy meals and snacks on a schedule.  If you eat regularly, youíll stay satisfied.  Often when we get hungry, we make poor decisions Ė choosing sugary and fatty foods... (click for entire response)

Nausheen Karim, Registration Eligible
Answer: Here are a few tips that can help.  Eat moderately and plan ahead what and how much you will eat.  Before a holiday event eat a snack or a light meal.  Foods high in protein, such as, chicken or cottage cheese help you eat less later.  Fasting before an event may lead you to overeat.  Eat smaller portions to keep yourself from indulging too much.  When eating high-sugar foods, such as, cookies, cakes, candies and pies, do not just add them to your diet, but substitute small portions of these sweets for other carbohydrates in your meal (e.g a dinner roll)... (click for entire response)

Michelle Rauch, Dietetic Intern
Answer: Many times you feel forced to eat foods because people keep putting it in front of you.  Sometimes you feel that you will insult the host if you say no.  Learn to say no politely, such as "No thank you, Iíve had enough. Everything was delicious", or "I couldnít eat another bite. Everything tasted wonderful".  Youíll find saying no isnít so hard to do after all.  Focus on socializing Donít stand around the food table when you are at a party Ė focus your energies on making conversation with others instead of focusing on foods... (click for entire response)

Amy Gilman, Dietetic Intern
Answer: There is hope for this time of year.  It comes down to one word: Planning, planning, planning (ok maybe three words).  Does it sound like a lot of work?  Maybe.  But you get the reward of having sweets, while staying happy and healthy.  Here are my planning tips.  Keep a journal of your foods, plan your day out, drink plenty of fluids, mingle about, and enjoy.  Letís go over these tips in more detail... (click for entire response)

Kaylee Sprau, Coordinated Dietetic Program Student
Answer: Keep portion sizes in mind while having dessert.  A serving of a brownie is a 2-inch square or 2 small cookies which equal 1 carbohydrate choice or 15 grams of carbohydrates.  Really want that cookie sitting in the break room?  Try sharing one with a co-worker or take half of one... (click for entire response)

Ashley Meuser, MS
Answer: Keep sweets/treats out of your house completely.  When grocery shopping, skip the sweets aisle and ask family members to help you stay on track.  If you are attending a holiday party, bring a diabetes-friendly dish.  Exercise!  This will help you avoid the holiday bulge... (click for entire response)

Dipti Namjoshi, MS
Answer: Make conscious efforts to make the right food choices and controlling the portions consumed at one time, exercise regularly for at least 30 minutes 3 to 5 days a week.  A great way you can avoid indulging is portion control... (click for entire response)

Shannon Stout, Nutrition Graduate Student
Answer: This time of year is tough for everyone.  Luckily, there are a few tricks we can all use to help us get through this gluttonous time of year: First, donít go to all of those holiday parties and get-togethers hungry... (click for entire response)

Iris Pacheco, Nutrition Graduate Student
Answer: My advice would be to not deprive yourself and enjoy some the desserts, but just kept your consumption moderate.  If you deprive yourself, it is only going to make you want the dessert even more and might lead to overeating later... (click for entire response)

Iliana Roldan, Nutrition Student
Answer: Make it yourself- There are so many diabetes dessert recipes out there that you and your friends/family can enjoy without sacrificing flavor.  By taking initiative and lightening up these recipes you know exactly what you are eating and can plan accordingly... (click for entire response)

Lindsay Obermeyer, Nutrition Student
Answer: If you feel that you have to have a taste of your favorite holiday treat, donít deprive yourself.  Just keep your servings small, the biggest hazard of holiday dinners is overeating.  Ask a friend or family member to split a cookie with you, or have half a slice of cake or pie instead of a whole one.  Do your best to make smart eating choices during this tempting time... (click for entire response)

Jessamyn Almenas, Nutrition Student
Answer: Pick up your exercise routine as this will help you burn off the excess calories and fat during this time,  Eat regularly, don't skip meals!  You are more likely to overindulge if you skip a meal... (click for entire response)

Jennifer Moonthein Liscomb, Nutrition Student
Answer: Know how to count carbs! The more grams of carbohydrate ingested, the greater the glycemic response in your body.  Food labels will always provide you with an accurate count of carbohydrate grams, but remember to always check that serving size.  If you know that you are bound to eat a cookie or two, substitute sweets into your meal plan for other carbohydrate.  Try not to do this too often though because... (click for entire response)

Kellie Dickinson, Nutrition Student
Answer: To answer your first question, yes it is alright to indulge a little during the holiday season.  However, that does not mean that you can have a bite of every cake, a taste of every cookie, and every casserole.  You must make wise decisions, and leave yourself a little room for indulgence... (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.

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