Carbohydrate Basics
This nutrient has the biggest effect on blood sugar levels.
Carbohydrates
In the plate method, what fills half the plate?
Non-starchy vegetables
On a nutrition label, which line tells you total carbohydrates?
"Total Carbohydrates"
Which is a healthier snack for blood sugar control: Greek Yogurt w/ Berries or Nature Valley Granola Bar
Greek Yogurt w/ Berries
Which is the better everyday drink choice: water or soda?
Water.
This daily habit helps lower blood sugar naturally and is good for our hearts.
Physical activity / exercise.
True or False.
Stress can affect blood sugar levels.
True.
Name one food that is a simple carbohydrate.
Soda. Candy. White Bread. Juice.
Which section of the plate is reserved for carbohydrates?
One quarter of the plate.
This part of the label tells how much sugar has been added to the product.
Added Sugars.
Name a beverage that does not raise blood sugar.
Which is the better breakfast for blood sugar:
- Whole Wheat English Muffin + Egg Whites w/ Spinach and Onions
- Bowl of Honey Nut Cheerios w/ 2% Milk and Banana
- Whole Wheat English Muffin + Egg Whites w/ Spinach and Onions
How many minutes of moderate-intensity aerobic exercise are recommended per week for most adults?
150 minutes per week.
Research has shown that upwards of 300 minutes per week provides more benefits for blood sugar stability, heart health and overall wellness.
This lifestyle habit can raise blood sugar when it is consistently too low. How many hours do we need?
Sleep / Poor Sleep; 7 to 9 hours per night
How many grams of carbohydrates are in one carbohydrate serving?
15 grams
Name one non-starchy vegetable.
Broccoli. Spinach. Cucumbers. Carrots. Etc
If one serving has 30g carbs and you eat two servings, how many grams of carbs did you eat?
60 grams.
Name Lean Protein Sources.
Lean Poultry (chicken & turkey)
Fish
Beans/Lentils
Non-Fat Greek Yogurt / Cottage Cheese
Tofu / Edamame
Protein Powder *being mindful of sugar content*
Which is the better snack: apple w/ peanut butter or potato chips
apple w/ peanut butter
Two Types of Activity Recommended and Length
- Moderate-Intensity Aerobic Activity (>/= 150 minutes per week)
- Muscle-Strengthening Activity (at least 2 days per week)
What are the sick day guidelines for those with diabetes?
Hydration
Medication Continuation
Glucose Monitoring
Seek Medical Help
This type of carbohydrate digests slowly and helps keep blood sugar stable.
Fiber. Complex Carbohydrate.
True or False.
Fruit should fill half the plate.
False.
This nutrient listed under total carbohydrate does not raise blood sugars.
Fiber.
Name a heart-healthy fat source.
Olive oil. Avocado. Nuts/Seeds.
Which is the better grain choice: whole wheat bread or white bread?
Whole wheat bread.
S.M.A.R.T goals are...
Specific
Measurable
Achievable
Realistic
Time-Bound
MVP stands for what (in relation to weight control)?
Mindfulness
Variety
Proportion
Explain the 15/15.
When experiencing hypoglycemia (70mg/dL or less and/or symptoms) take 15 grams of quick glucose and wait 15 minutes and take blood sugars again.
How many grams of carbohydrates should 1/4 of the plate include?
45 to 60 grams/ meal of carbohydrates
What is the food label calculation that should NOT be used? It does not have a legal definition nor recognized by the FDA or American Diabetes Association.
Net Carb Calculation
Give one example of pairing foods to reduce blood sugar spikes.
Pair carbs with protein.
(Example: apple + peanut butter, Greek yogurt (non-fat, plain) w/ berries, carrots w/ hummus)
Which meal is the better-balanced meal from Chick-Fil-A:
A) Fried Chicken Sandwich, Mac & Cheese, Strawberry Milkshake (191g CHO)
B) Grilled Chicken Nuggets, Small Waffle Fries, Kale Crunch Salad, Unsweetened Iced Tea (59g CHO)
*Not including any dipping sauce which add ~6-14g/packet*
B) Grilled Chicken Nuggets, Small Waffle Fries, Kale Crunch Salad, Unsweetened Iced Tea (59g CHO)
Benefits of Exercise
- Blood Glucose Control
- Improve Insulin Sensitivity
- Cardiovascular Health
- Strength & Bone Health
- Stress Reduction & Quality of Life
Name one realistic strategy to reduce stress that may help blood sugar control.
Walking. Deep Breathing. Yoga. Meditation. Hobbies. Being in nature.