Diabetes Meal Planning Flashcards
1
Q
1 milk and alternatives =
A
15g CHO/8g PRO/0-9g Fat/90-160 kcals
2
Q
Examples of 1 Milk and A ex
A
- 250 ml 1% milk (110 kcals, 8 g pro, 3 g fat)
- 175 ml yogurt
3
Q
1 fruits exchange =
A
15 g CHO/60 kcals
4
Q
Examples of 1 fruit ex
A
- 1 medium apple
- 1/2 large banana
- 1 orange
- 15 grapes
5
Q
1 non-starch veg ex =
A
<5 g CHO/2 g PRO/<25 kcals
6
Q
Examples of 1 non-starch veg ex
A
- 250 ml kale
- 1/2 cup carrots
- 1/2 cup broccoli
- Corn = starch*
7
Q
1 legume exchange =
A
1 starch + 1 Meat and A ex
8
Q
1 starch ex=
A
15 g CHO/3 g PRO/70 kcals
9
Q
Examples of 1 starch ex
A
- 1 slice bread
- 750 ml popcorn (fibre)
- 75 ml uncooked oats (fibre)
- 60 ml sweet potato
- 125 ml all bran buds w/ psyllium (fibre)
- 75 ml pasta
10
Q
Examples of 1 legume ex
A
125 ml pulses
11
Q
1 meat and A ex=
A
0gCHO/8g PRO/3g Fat*/60 kcals
*Sometimes 5 g or 12 g
12
Q
Examples of 1 meat and A ex=
A
- 30 g lean meats
- 60 ml plain yogurt
- 30 g of cheese (5g fat)
- 1 egg (5g fat)
- 50 g tofu (5g fat)
- 30 ml PB (12 g fat)
13
Q
1 fats exchange =
A
0g CHO/0g PRO/5 g fat/45 kcals
14
Q
Examples of 1 fats exchange
A
- 1/6 avocado
- 5 ml olive oil
- 5 ml butter
- 15 ml nuts
- 30 ml flax/chia seeds
