Diabetes Stepping Up to the Plate

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DiabetesStepping Up to the Plate

• Portion Control and Serving Sizes

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Serving Sizes

• Important for diabetes diet
• Exchange List for Meal Planning
• Tendency to oversize portions

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Estimating Serving Sizes

• Activity 1

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Grains

• 1/2 cup cereal, grain, or starchy vegetable
• 1 ounce bread product (bread, bagel, muffin)
• 3/4 to 1 ounce snack foods (pretzels, crackers,
  chips)

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Grains varying portion sizes

• 1/3 cup rice, pasta, or baked beans
• 3/4 cup cold cereal
• 1/4 cup granola, grape nuts, muesli
• 1 small tortilla 6-inches across
• 1/2 hamburger or hotdog bun, English muffin, or
  bagel
• 1 cup winter squash
• 2/3 cup lima beans

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Grains varying portion sizes (cont.)

• 15-25 French fries
• 2 pancakes (4-inches across)
• 1 waffle (4-1/2 inch square)
• 1/3 cup stuffing
• 1 cup croutons
• 3 cups popcorn

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Grain Baked Goods

• 2 inch square cake or brownie
• Cake or brownie with frosting equals 2 servings
• 1/2 Doughnut
• 2 small Cookies
• 1/6 Fruit pie 3 servings
• 1/8 pumpkin or custard pie 2 servings

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Fruits

• 1/2 cup chopped or canned in light syrup
• 1 small whole fruit
• 1/2 cup 100 fruit juice

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Fruit

• 3/4 to 1-1/4 cup berries
• 3/4 cup fresh pineapple
• 1/2 cup light juices 1/3 cup dark juices
• Various serving sizes equal 15 grams of
  carbohydrate

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Milk

• 1 cup milk (skim, 1, 2, or whole)
• 1 cup yogurt with artificial sweetener
• 1/3 cup regular yogurt with fruit
• 1/2 cup ice-cream
• 1/2 cup chocolate milk
• 1/2 cup frozen yogurt
• 1/2 cup sugar free pudding
• 1/4 cup regular pudding

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Vegetables

• 1/2 cup cooked
• 1 cup raw
• 1/2 cup tomato or vegetable juice

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Meat and Meat Alternates

• 1 ounce meat, poultry, or fish
• 1 egg
• 2 Tbsp. peanut butter
• 4 ounces tofu
• 1/4 cup cottage cheese
• 1 ounce cheese
• Equivalent to 1 oz of meat

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Fats - Saturated

• 1 Tbsp. cream cheese
• 1 tsp. butter, shortening, lard
• 1 slice bacon
• 2 Tbsp. sour cream
• 2 Tbsp. coconut

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Fats - Polyunsaturated

• Polyunsaturated
• 1 tsp. margarine, vegetable oil, mayonnaise, or
  salad dressing
• 1 Tbsp. reduced fat mayonnaise or salad dressing
• 1Tbsp. Pumpkin or sunflower seed
• 4 Walnut halves

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Fats - Monounsaturated

• Monounsaturated
• 1/8 Avocado
• 8-10 large olives
• 1 tsp. olive, canola, or peanut oil
• About 1 Tbsp. nuts
• 2 tsp. peanut butter (if consuming 2 Tbsp or more
  count as a meat)
• 1 Tbsp. sesame seeds

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Accurate Measurements

• Activity 2

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Estimating Serving Sizes
Deck of cards 3 ounces cooked meat Tennis ball
medium apple, orange, peach, etc. Small 7 inch
plate tortilla
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Estimating Serving Sizes (cont.)
Large Egg 1 muffin Golf Ball 2 Tbsp. peanut
butter CD 1 pancake or waffle
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Estimating Serving Sizes (cont.)
4 Dice 1 ounce cheese Palm of womans hand ½
cup fruit, vegetable, cooked cereal, or
pasta Computer mouse small baked potato
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Estimating Serving Sizes (cont.)
Racquet ball ½ cup ice cream 4 casino chips
4 small cookies
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Measure, Measure, Measure!
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  publication is issued in furtherance of
  Cooperative Extension work, acts of May 8 and
  June 30, 1914, in cooperation with the U.S.
  Department of Agriculture, Noelle
• Cockett, Vice President for Extension and
  Agriculture, Utah State University.