Carbohydrates

and
Sweeteners

Program Goals

Increase knowledge about healthy foods

Present healthy versions of familiar foods
Demonstrate new cooking techniques
Provide taste testing of new recipes
Provide basic information regarding
diabetes and nutrition
Provide opportunities for people with
diabetes to share and learn from one
another and from diabetes health
professionals

Diabetes
Physical
Activity

Meals

Medications

Exercise- an Important
Part of A Healthy Lifestyle

MyPyramid Recommends Total

Amounts Rather Than Servings

MyPyramid: Grains
Eat 6 ounce-equivalents (for a 2,000 calorie diet)
3 ounces or more of whole-grain products
The remaining grains should come from enriched
or whole-grain products
A serving of grains has roughly 15 grams
carbohydrates.
Note these equivalents:
1 slice bread
cup cooked pasta, rice or cereal
1 cup ready-to-eat cereal

MyPyramid: Vegetables
Eat the equivalent of 2 cups of raw or cooked
vegetables per day (for a 2,000 calorie diet)
Note these equivalents:
1 cup raw leafy greens =
1/2 cup of cooked vegetables

MyPyramid: Fruits
Eat the equivalent of 2 cups of fresh, canned or
frozen fruits per day (for a 2,000 calorie diet)
Note these equivalents:
1 medium fruit
cup canned fruit
cup dried fruit

MyPyramid: Dairy Products

Consume 3 cups per day of fat-free or low-fat milk or
equivalent milk products

Note these equivalents:

8 oz. milk
1 oz. natural cheese
1 cup yogurt
2 oz. processed cheese

MyPyramid: Meat &

Beans
Eat 5 ounces (for a 2,000 calorie diet). Choose
lean meat and poultry. Vary your choices more
fish, beans, peas, nuts and seeds.
Note these equivalents:
1 oz. meat, poultry or fish
cup cooked dry beans or peas
1 egg
1 tablespoon peanut butter
oz. of nuts or seeds

Portion Size Examples:

and 1 cup
cup = tennis ball or
1 cup = 1 tennis ball

Portion Sizes:
Cheese and Milk Examples

1 ounces of natural cheese = 6 dice = 1 cup of milk

which is about the size of your fist

Portion Sizes:
Meat Examples

3 oz. cooked meat, fish, or poultry =

a deck of cards or the palm of your hand

Portion Sizes:
1 teaspoon & 1 tablespoon
1 teaspoon =
the tip of a thumb to the first
joint

1 tablespoon =
3 thumb tips

What is a carbohydrate?
Grain
Fruit
Starchy vegetable
Milk/yogurt

Fruit

Mil
k
Starche
s
Vegetabl
Meat

es

Food
Labels
Total Carbohydrate
10%

31 g

Dietary Fiber
12%
Sugar
Carbohydrate =
Fiber + Sugar +
Starch

3g
5g

What About Desserts?

Sugar
Sweet Taste
Color
Tenderness
Moisture
Volume

Artificial
Sweeteners
Sweet Taste

Artificial Sweeteners
Aspartame

Acesulfame Potassium

Sucralose

Saccharin

Sugar Substitutes

Baking with Artificial

Sweeteners

Applesauce

Fruit Juices

Fruit Puree

Fat-free products may be HIGH in

carbohydrates.
READ LABELS CAREFULLY!

Tips for Using Artificial

Sweeteners

Use
LESS

Get
MORE

Are They Safe??

Visit These Websites

http://caloriecontrol.org/ for links to
information on all types of artificial
sweeteners
http://eatright.org/ is the website for the
American Dietetic Association
http://www.diabetes.org/ is the website
for the American Diabetes Association
http://www.MyPyramid.gov/ is the
United States Department of Agriculture
website for MyPyramid information

Whats Next?
Fats and Sodium
More about the
Plate Method
Heart Healthy
Tips
More Recipes to
Sample

~ Credits ~

Special thanks to Alice Henneman, MS, RD, Extension Educator

University of Nebraska-Extension for information on MyPyramid
and labeling. http://lancaster.unl.edu/food/.