1. Diabetes – Making Smart
Choices at the Store
By Elizabeth Baugh, Dietetic Intern
2. Overview
Nutrition Facts Label.
What does this mean for a diabetic?
Making better choices when grocery
shopping and eating out.
Hidden sugar in every day foods.
3. Why it is important to
know what you are
eating?
Foods can be deceptive.
Hidden sugars.
Unexpected fat and sodium.
Plays a key role in carbohydrate counting.
Need to be aware of this as a diabetic.
Carbohydrates affect blood glucose,
need to balance this with medication.
4. What is the Nutrition Fact
Label?
The nutrition facts label is required on
the package of food.
It tells the buyer
Serving size & servings per
container.
Calories, Fat, Cholesterol, Sodium.
Carbohydrates, Fiber, Sugar, Protein.
Vitamins and Minerals.
These are based on the needs of an
adult with a diet of 2000kcal per day.
5. • Serving Size and Number of Servings
• Fats, Cholesterol, and Sodium
• Calories
• Carbohydrates, Sugars, and Fiber
• Vitamins and Minerals
• Protein
•Percent Daily Value or %DV. You need
a certain amount each day of different
things, and this is the amount this food is
giving you. This is based on a 2000kcal
a day diet, which is average for an adult.
6. Servings and Calories
Calories
•This tells the number of calories in
one serving.
• If having two servings you will
need to double the calories. For
example two cups is two servings.
This would be 500 calories.
•Choose low calorie foods if trying
to loose weight.
Serving Size &
Number of Servings
•This is the first place to look.
•The nutrition information that follows
is based on one serving.
•Packages often contain more than
one serving.
•If eating two servings of the food, for
example eating two cups, you will
need to double the information that
follows.
•When comparing two different foods
or two different brands, check first to
see that the serving size is the same.
7. Sodium, Fat, and
Cholesterol
Sodium
•Limit sodium as lots of sodium in the
diet is linked to high blood
pressure.
•Avoid adding extra salt to foods
already high in salt and sodium.
•Foods high in sodium include
•TV dinners, frozen pizza,
canned food, salted nuts, and
snacks such as chips and
Fat & Cholesterol
• Choose foods that are low in saturated
and trans fat as they are linked to
increased heart disease.
• Replace saturated and trans fat, also
known as bad fat, with monounsaturated
and polyunsaturated fats, also know as
good fat.
• One type of polyunsaturated fat has
omega-3-fatty acids. They are
abbreviated as Omega-3.
•Foods containing good fat include
•Olive oil, safflower oil, peanut oil,
corn oil, salmon, tuna, trout,
mackerel, herring, flaxseed, nuts,
and seeds.
8. Carbohydrates
Carbohydrates & Sugar
•These affect your blood sugar.
•It is important to have some
carbohydrates at each meal and snack.
•An ideal schedule is three meals per
day with two snacks in between.
•For an adult on a 2000 calories per day
diet, the goal is to consume between
225g to 325.
•There is not a percent daily value for
sugar, but you can use this to compare
foods.
•Avoid added sugar, listed as an
ingredient, as they have little nutritional
value. Such as sucrose, glucose, or corn
syrup.
Fiber
•Cannot be digested. It adds
bulk to diet.
•It is recommended to eat
between 25-30 grams per day.
•Foods often high in fiber include:
fruits, vegetables, beans, nuts
and whole grains.
•Fiber helps you feel fuller faster,
and plays a key role with
regulating bowel movements.
•It can help reduce cholesterol.
9. Vitamins, Minerals, and
Protein
Nutrient Dense Foods
•Unless your health provider has told
you to limit any of these, try to get a
high amount of these each day.
•A good source is at least 10% DV.
•A high source is at least 20% DV.
• A nutrient rich food has a good or high
amount of vitamins and minerals, but
not that many calories.
Protein
•Protein does not affect blood glucose.
•Leaner cuts of meat are healthier since
they have less fat.
•There are non-animal sources of
protein, such as grains and legumes.
When combined they form a complete
protein. An example of this is rice or
corn with beans.
•Another non-animal source of protein is
soy and tofu.
•For a 2000 calorie a day diet, an
average person will want around 60g of
protein per day.
10. What does this mean for
a diabetic?
Understanding what the nutrition facts mean is the first step
in managing diabetes.
The more you read nutrition facts labels, the better and
faster you get.
By understanding what is in your food you can use this
when carbohydrate counting.
By being able to better understand how the foods will affect
your blood sugar you can make better choices when dining
out and shopping for food.
11. Restaurants tips
Find out nutrition information
Stick to your schedule
Avoid skipping means
Bring a small snack
Prevent/treat hypoglycemia incase of wait
Limit appetizers and breads before the meal
Look for menu items noted for being a healthier option
Ask questions, the servers can find out
When possible, leave it out or make a healthier substitution
Ask for it on the side. This allows you to control the
amount
Watch portion size. Split in half, share or take it home
12. Helpful shopping tips
Walk the perimeter
Fresh and healthier
Cook in bulk
Freeze
Prepare ahead of time
Snacks
Watch portion size
Don’t shop on an empty
stomach
Before you go, check your
blood sugar
Plan out meals
Make a list
Compare prices
Ingredient check
Buy in season and in bulk
Shelf Stable
Multiple uses
Canned and frozen
Rinse
Convenience costs
13. Misconceptions
A sugar free food wont affect my blood
sugar, right?
Fat free or low sodium foods are
better for you, right?
What does it mean when a food is
light?
14. Packaging can be
deceptive
Be aware that these terms do not always mean it is the best option.
Light
Can mean less calories, fat, or sodium. Need to read the nutrition facts to know
which.
Sugar Free & No Added Sugar
They can still contain carbohydrates, which affect blood sugar. Need to check the
label.
Study done on artificial sweeteners affecting blood sugar.
Reduced and Fat Free
Sometimes when companies remove the fat from a food they replace it with
carbohydrates or sodium.
Lightly sweetened
This term is not defined by the FDA. This means there is no regulations on it.
15. Low Fat
Peanut Butter
Which is better?
Regular
Peanut Butter
