Nutrition

Our body breaks food down into three main nutrients which are Carbohydrate, Protein and Fat.

Carbohydrate

Carbohydrate (CHO) foods raise Blood Glucose (BG) the most rapidly, but the majority of your nutrients should come from CHO products as your body likes to use these for energy (the average person needs about 3-4 servings of CHO with each meal). Space meals and CHO evenly throughout the day to prevent spikes in blood glucose.

Foods containing CHO include bread, cereal, grains, pasta, fruit and fruit juice, milk, yogurt, anything containing sugar, starchy vegetables such as potatoes, peas, corn.

Protein

Proteins are used for muscle and tissue building and about 50% is converted to blood glucose (BG). 20% of your total calories should come from protein. Most people eat too much protein during the day which can contribute to weight gain. Examples of foods that contain protein include meat, poultry, fish, cheese, eggs, legumes, peanut butter, and tofu or soy products.

Fats

Fats are most of the condiment foods such as oils, butter, sour cream, mayonnaise, salad dressing and also nuts and seeds. Fats will not raise BG significantly but does contribute to weight gain and increased cholesterol levels. 30% of total calories should come from fat, and vegetable fats are the preferred source.

General Meal Planning Guidelines:

* Space your meals evenly throughout the day. Eating at least 3 meals per day helps with BG control and weight loss.
* Limit the portion sizes you eat at meals. Eating a very large meal can cause BG to rise rapidly and make controlling diabetes difficult.
* Balance meals with Carbohydrate, Protein, and Fat at each meal. Evenly spacing CHO prevents spikes in BG, protein and fat help to make you feel full for a longer period of time.