Meal Planning and Eating Out
Diabetes Support Group Meeting Highlights
August 21, 2007
Kathy Meister, registered dietician from SPMH spoke to the diabetes
support group on meal planning and eating out. All people with diabetes
should have a recommended meal plan to follow involving a
lifelong committment involving decisions on when to eat, what to eat and
how much to eat.
In the 1960's, a 1500 calorie diet was pretty common. Now, people generally
consume as many as 3000 calories daily. Portion sizes have increased over the
years, along with the frequency of dining out. We now have more choices in
our diet than ever before.
The improved food pyramid is different from earlier versions of the food
pyramid. In addition to adding physical activity, illustrations of portion
sizes have been made more realistic.
Kathy stressed the importance of label reading, with particular emphasis of
serving size (at the top of every label). She encouraged a consistant meal
plan and explained the difference between simple and complex carbohydrates
and their influence on blood sugar levels.
Having protein at each meal is now encouraged to increase satiety and
the group was reminded that protein does not directly influence blood sugar
levels. Variety in the meal plan is essential for maintenance.
Use of artificial sweeteners are endorsed as an option, to be used with
moderation. Those present were reminded that some sugar free items have other
carbohydrates in them that can affect blood sugar levels. Different foods
affect people differently, and it's helpful for all to realize what foods
increase their blood sugar levels.
Kathy used test tubes as part of her demonstration and clearly demonstrated
fat content in some foods. She referred to saturated fate as "the artery clogging
foods that we want to limit."
Eating out options included ordering half portions or taking part of the meal
home for later consumption. Lean meats are a better choice, but how they are
prepared can have a big impact on calorie content and their health benefit.
Sauces and salad dressings are often hidden carbohydrates that we fail to
recognize. Again, portion sizes can make a big difference. Kathy suggested that
we avoid the obvious when dining out, such as fried foods and cheese sauces,
and order some items on the side, such as gravy and salad dressing, so we can
control the amount consumed. Another option to consider is asking for
substitution when dining out, such as non-starchy vegetables to replace
potato(es) or starchy vegitables like corn.
In closing, she stressed the importance of adding more non-starchy
vegetables to our diet and overall eating less, especially fewer carbohydrates.
Following a healthy meal plan is part of the recommended treatment for people
with diabetes and is also encouraged for all of us, regardless of diabetes.
The next diabetes support meeting will be held September 18, 2007 with the
topic "Ways to be more active".
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