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

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

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

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

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

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

7. Components of Beyond the Basics7

8. 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

9. 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

10. The Beyond the Basics Food Groups10

11. 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

12. 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

13. The Beyond the Basics Food Groups13

14. 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

15. 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

16. The Beyond the Basics Food Groups16

17. 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

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

19. 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

20. Meal Planning with Beyond the Basics20

21. Comparing Eating Well with Canada’s Food Guide and Beyond the Basics21

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25. 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