Focus On Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management

F1.1 Using Beyond the Basics Learning objective Describe how to use the Canadian Diabetes Association’s tool Beyond the Basics. 2

Components of Beyond the Basics Layout of the Beyond the Basics tool Figure F1.1 3

Components of Beyond the Basics Seven food groups Carbohydrate-Containing Foods 4 groups Grains and Starches Fruits Milk and Alternatives Other Choices 4

Components of Beyond the Basics Portion = 15 g of available carbohydrate Available carbohydrate = (total carbohydrate) – (total fibre) 5

Components of Beyond the Basics Seven food groups Foods low in carbohydrates 3 groups Vegetables Meat and alternatives Fats 6

Components of Beyond the Basics 7

The Beyond the Basics Food Groups Grains and starches Grains, bread, pasta, rice, starchy vegetables Good source of carbohydrate, fibre, vitamins, minerals, and energy Minimum of 4 servings per day 8

The Beyond the Basics Food Groups Grains and starches (cont.) Choose whole grains Choose low to medium GI (glycemic index) foods Choose whole fruit and fruit with skins Spread fruit consumption across meals and throughout the day 9

The Beyond the Basics Food Groups 10

The Beyond the Basics Food Groups Milk and alternatives Cow’s milk, fortified soy beverages, flavoured yogurts, chocolate milk Choose more often items Skim, 1%, or 2% Items that contain calcium and vitamin D 11

The Beyond the Basics Food Groups Other choices (sweet foods and snacks) Popcorn, jams, cookies, pretzels Items are lower in nutrients, higher in fat, sugar, salt, and calories Limit portions according to the servings guide 12

The Beyond the Basics Food Groups 13

The Beyond the Basics Food Groups Vegetables Nutritionally dense, fibre, vitamins, minerals Limit cooking time to ensure vitamin retention Choose vegetables prepared with little to no added fat, sugar, and salt 14

The Beyond the Basics Food Groups Meat and alternatives Choose lower sodium items, lean cuts of meat (trim visible fat) Consume protein at meals and snacks Emphasize vegetarian options (beans, lentils, chickpeas) Consumer 2 servings of fatty fish per week 15

The Beyond the Basics Food Groups 16

The Beyond the Basics Food Groups Fats Nuts high in monounsaturated and polyunsaturated fats Consume foods with less than 2 g of saturated and trans fats per serving 17

Meal Planning with Beyond the Basics Carbohydrates Focus for people with diabetes Amount of carbohydrates 1 portion = 15 g of available carbohydrate 18

Meal Planning with Beyond the Basics Type of carbohydrates Vegetables consumed with each meal Meat and alternatives do not increase blood glucose levels Consume fats in moderation 19

Meal Planning with Beyond the Basics 20

Comparing Eating Well with Canada’s Food Guide and Beyond the Basics 21

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