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

Message from Christine:

Over the course of the FOOODPICKER.org project, we have encountered some foods and restaurants providing insufficient nutrition data (e.g. no cholesterol, sodium, or fiber) and therefore have not been able to add them to the database.  This is unfortunate because with full information disclosure consumers can make better decisions (that's the hope anyway).  Fortunately, there's some promising new legislation in this arena.

Recently passed health care laws will require restaurants with 20 or more locations to list calorie content on restaurant menus and have other nutrient information (including fat, saturated fat, cholesterol, sodium, total carbohydrate, sugars, fiber, and protein) available in writing upon request in late March, 2011.  New Labeling Requirements

In my opinion, this means there will be more demand for nutrition analysis by Registered Dietitians in the very near future.

Have a great week!

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: 

Ashlea Braun, Jamie Morgan, Kathryn Hindman, and Kelly Daly-Wolfe

This week's question for your nutrition blog:

From: Robert D. (e-mail not disclosed for privacy)
To: diabetes@foodpicker.org
Date: 11/17/2017
Subject: blood sugar testing?

How often should I check my glucose if I have type 2 diabetes?

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

I have type 2 diabetes.  I am wondering if I could have fruit smoothies?  If I can, which ingredients I should include and avoid?

Below are a number of responses to the above question:

Mandy Seay, RD, LD (Registered Dietitian)
Answer: Smoothies are a great way to get in your fruit and dairy.  You certainly can have fruit smoothies but it is important that you be mindful of portion sizes, and the types of foods you are putting in them; not all fruits and/or dairy are equal... (click for entire response)

Lauren Siegfried, RD (Registered Dietitian)
Answer: In terms of a fruit smoothie, it is most important to watch your portion sizes and pay attention to the ingredients you use.  Here are some tips: Use nonfat or reduced fat milk instead of fruit juices to reduce the fat and calories.  Avoid honey and syrup to sweeten your smoothie.  These are high in sugar and will raise your blood sugar very quickly!  If you are adding yogurt, choose plain, nonfat varieties instead of flavored or full fat varieties... (click for entire response)

Kate Olson, RD, LDN, CDE (Registered Dietitian & Certified Diabetes Educator)
Answer: What you want to be careful with is the portion and amount of carbs you are consuming.  For example, a smoothie made with 1 cup yogurt and 1 cup of berries would provide about 30g carb and an ounce of protein and would make a very healthy snack or part of a meal.  A smoothie made with 1 cup yogurt, 1 banana and 1 cup berries would provide about twice the amount of carbohydrate and would give you a meals worth of carbohydrate by itself... (click for entire response)

Jacqueline MacLasco, Dietetic Intern
Answer: Smoothies can be calorie dense when they are purchased outside the home.  Making these at home allows for you to control what goes in, the nutrition benefits you want to gain, and the ultimate calories content of the smoothie.  A good first step is the measure out your fruit.  The fruit still contains carbohydrates and needs to be accounted for during your day or in relationship to the amount that is allotted at each meal... (click for entire response)

Michelle Rauch, Dietetic Intern
Answer: Here are some tips to keeping your fruit smoothies healthy: Use skim milk or non-fat yogurt when making your smoothies.  Frozen fruit works great for fruit smoothies and keeps longer than fresh! Watch your portion sizes - although it may be healthy, fruit smoothies still contain calories and sugar (albeit natural)... (click for entire response)

Amy Gilman, Dietetic Intern
Answer: Remember it is possible for the high consumption of fruit to raise blood sugar so play around with the timing of the smoothie.  Some people find it best to have the smoothie in the afternoon, around 2-3pm as opposed to the morning on an empty stomach... (click for entire response)

Ariel Guild, Nutrition Student
Answer: If you add milk, use non-fat milk; once again this helps with fat intake.  If you use frozen fruit avoid using the ones with added sugar.  When making smoothies don't add additional sugar; because there is no point in adding additional simple carbs and calories... (click for entire response)

Gina Maggio, BA
Answer: There are so many variations to smoothies, so the possibilities are endless.  Just remember to stay mindful of the portion sizes you throw into the blender, because adding too many ingredients into the mix can often go unnoticed.  This is where you can put your measuring cups to good use... (click for entire response)

Laura Arrington, Nutrition Student
Answer: All you need to do is follow a few guidelines.  Measure the ingredients you put into the smoothie since you want to track the amount of carbohydrate you eat in each meal and snack.  Try smoothies with a milk base instead of a juice base since milk has less carbohydrate than juice (for one cup of skim milk 12 g carb vs 26 g carb in one cup of orange juice)... (click for entire response)

Dipti Namjoshi, MS
Answer: Add fresh seasonally available fruits like strawberries, blueberries, raspberries, kiwis they are naturally sweet and are good sources of antioxidants, vitamin C, fiber and minerals.  You can also buy them frozen but avoid the one with added sugar... (click for entire response)

Iris Pacheco, Nutrition Graduate Student
Answer: Fruit smoothies are great treat to have and people with diabetes do not have to deprive themselves of this treat.  What matters most is that you are not consuming an excess amount of the fruit smoothie because it can be high in carbohydrates... (click for entire response)

Iliana Roldan, Nutrition Student
Answer: However, they can be a great source of vitamins and anti-oxidants and can certainly find a place in a healthy diet.  Since protein and fat help keep your blood sugar levels more steady, try incorporating some of these ingredients when preparing smoothies: peanut butter or almond butter or ground flax seeds... (click for entire response)


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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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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