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Focus On Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management
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F1.1 Using Beyond the Basics
Learning objective Describe how to use the Canadian Diabetes Association’s tool Beyond the Basics. 2
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Components of Beyond the Basics
Layout of the Beyond the Basics tool Figure F1.1 3
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Components of Beyond the Basics
Seven food groups Carbohydrate-Containing Foods 4 groups Grains and Starches Fruits Milk and Alternatives Other Choices 4
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Components of Beyond the Basics
Portion = 15 g of available carbohydrate Available carbohydrate = (total carbohydrate) – (total fibre) 5
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Components of Beyond the Basics
Seven food groups Foods low in carbohydrates 3 groups Vegetables Meat and alternatives Fats 6
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Components of Beyond the Basics
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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
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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
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The Beyond the Basics Food Groups
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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
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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
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The Beyond the Basics Food Groups
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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
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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
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The Beyond the Basics Food Groups
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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
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Meal Planning with Beyond the Basics
Carbohydrates Focus for people with diabetes Amount of carbohydrates 1 portion = 15 g of available carbohydrate 18
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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
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Meal Planning with Beyond the Basics
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Comparing Eating Well with Canada’s Food Guide and Beyond the Basics
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Copyright Copyright © 2015 John Wiley & Sons Canada, Ltd. All rights reserved. Reproduction or translation of this work beyond that permitted by Access Copyright (The Canadian Copyright Licensing Agency) is unlawful. Requests for further information should be addressed to the Permissions Department, John Wiley & Sons Canada, Ltd. The purchaser may make back-up copies for his or her own use only and not for distribution or resale. The author and the publisher assume no responsibility for errors, omissions, or damages caused by the use of these programs or from the use of the information contained herein. . 25
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