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The Carb Corner
As you have learned, carbohydrates are an important part of any healthy diet and can come from many different types of foods such as fruits, vegetables and grains. In addition to understanding what foods are carbohydrates, it is important to remember balance. Try to get between 45-60 grams of carbohydrates for breakfast, lunch and dinner and between 15-20 grams of carbohydrates for snacks or the amounts recommended by your physician or dietitian. This information is helpful but it can still be tricky to understand how to combine the right amount of carbohydrates, proteins and fats when eating at home or dining out.
Three Day Sample Menu
BREAKFAST
Day 1
Oatmeal w/ Cinnamon
Turkey Sausage
Blueberries
Coffee or Tea
Day 2
Plain yogurt with sliced strawberries and bananas
Hard Boiled Eggs
Coffee or Tea
Day 3
Egg sandwich on whole wheat english muffin
Strawberries
Coffee or Tea
LUNCH
Day 1
Turkey Chili w/ Avocado
Side Salad
Milk
Day 2
Chicken Salad Sandwich on whole wheat bread
Tomato and Cucumber Salad
Milk
Day 3
BBQ Pork
Baked Beans
Tangy Cole Slaw
Milk
DINNER
Day 1
Herb Baked Chicken
Sweet Potato Wedges
Grilled Asparagus
Milk
Day 2
Beef Tips with Mushrooms
Brown Rice
Seasoned Broccoli
Milk
Day 3
Grilled Cod
Green Beans Almandine
Wild Rice Pilaf
Milk
SNACK
Day 1
Light Popcorn
Day 2
Dried Fruit and Nut Mix
Day 3
Small Apple
For ideas on recipes check out the MyFoodAdvisor link on the America Diabetes Association website: www.diabetes.org/mfa-recipes/recipes.
Healthy Choices When Eating Out
Eating out is a common part of our lives but sometimes it can be hard to navigate what are healthy choices especially when you are trying to manage your blood sugars.
Below are a few tips to remember when eating out:
- Restaurant portions are often larger than a healthy serving size so pay attention to portion sizes. If the meal is large ask for a to-go container right away and put half the meal in it.
- Request that dressings, sauces or gravies get put on the side. Or a healthier choice is to use vinegar and a dash of oil, lemon or a small amount of margarine to use on your salads or vegetables.
- Look for healthier food choices such as grilled or broiled versus breaded or fried foods. The breading and frying will add carbohydrates, fats and extra calories to the meal.
- Communicate with the wait staff about your dietary needs. Ask if you can substitute fries or pasta salads for a side salad or steamed vegetables. Or if bread does not fit into your meal plan ask that they not bring it to the table so you aren’t tempted to eat it.
Eat this, Not That
Here are some recommendations on picking a healthier meal when dining out!
COMMON CHOICE
HEALTHIER CHOICE
Fast Food
1/2 lb. Cheeseburger
Large French Fry
Coke
1/4 lb. Hamburger
Apple Slices
Iced Tea or Water
American Sit-down
8-12 oz. Steak w/ Sauce
Loaded Baked Potato
Creamed Spinach
6 oz. Grilled Steak
Baked Potato w/ Margarine
Steamed Broccoli
Chinese
Fried Sweet & Sour Chicken
Fried Rice
Egg Roll
Chicken and Broccoli
Brown Rice
Egg Drop Soup
Mexican
Shredded Beef & Cheese Enchilada
Rice & Refried Beans
Grilled Steak Fajitas
Grilled Peppers & Onions
Black Beans
Italian
Chicken Parmesan
Side of Pasta and Marinara Sauce
Bread Sticks
Chicken Picatta
Steamed Vegetables
Minestrone Soup
Want more information?
Check out the following websites to get more information on diabetes management or general information about healthy diets.
American Diabetes Association:
www.diabetes.org
Academy of Nutrition and Dietetics – Resources for Seniors:
www.eatright.org/resources/for-seniors
United States Department of Agriculture – Healthy Eating Style:
www.choosemyplate.gov/healthy-eating-style
Understanding carbohydrates can be confusing and is one of the most common questions our dietitians receive. The Carb Corner was created to help our blog visitors learn about the importance of carbohydrates to maintain good health!
We will continue to add to Carb Corner throughout the year. Carbohydrate counting, understanding serving sizes, recipes, snacks, what to eat in a restaurant and menu ideas.
Download the PDF version of this article.
Learn More
Balance, HCR ManorCare’s comprehensive health and wellness blog, supplies readers with healthy ideas throughout the year. The blog is designed to serve as a resource, not only for patients, residents and families, but for anyone who strives to live a healthy, “balanced” life. For more information and help in making healthy choices, go to balance.hcr-manorcare.com and sign up to receive our newsletters. If you need help making a health care decision, visit our CareFinder and live chat.
References:
http://www.diabetes.org/mfa-recipes/recipes/
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/eating-out/?loc=ff-slabnav