Diabetes: Tomando La Iniciativa

Presentación del tema: "Diabetes: Tomando La Iniciativa"— Transcripción de la presentación:

1 Diabetes: Tomando La Iniciativa
El Control Del Tamaño De Las Porciones

2 El Tamaño De Las Porciones
Es Importante en la Dieta para Diabetes La Lista de Intercambios Para Planear La Comida Comimos Las Porciones Demasiado Grande Serving sizes are important for healthy eating patterns. The Exchange List for Meal Planning produced by the American Diabetes and American Dietetic Associations is an excellent tool for determining appropriate serving sizes for diabetes. The general serving sizes provided in the Food Guide Pyramid class can also be used as resources for correct portion sizes. (Instructor Note: Exchange Lists can be ordered from the American Diabetes Association or the American Dietetic Association ). Most people have a tendency to consume more than a serving of most foods. For example, one bagel serving is 1 ounce. The 1-ounce serving size contains about 15 grams of carbohydrate. Most bakery bagels are 4 or more ounces – 4 grain servings in one bagel! Williams DM Christensen NK 2008 #2

3 Estimando El Tamaño De Las Porciones
Actividad #1 Visualizing the correct serving size can be difficult. The amount of many foods can be deceiving especially as the serving container is changed. Eight ounces of juice can look very different in three different glasses. There are stations setup around the room with different foods in varying portion sizes. Take a few minutes to visit each station and make your best estimate of how much food is found in each example. After you have finished making estimates we will discuss the actual serving sizes displayed and review the serving sizes found in the Exchange Lists. [When participants have finished making estimates – reveal actual serving sizes] [Instructor note – see guide]

4 Williams DM Christensen NK 2008
Los Granos ½ taza de cereal, granos, pasta, o vegetales feculentes Una onza del producto de pan (el pan, un bagel, o tortita) ¾ - 1 onza de comida de medidas (Pretzels, galletas, fritas) Page 4 of the Exchange Lists shows serving sizes for foods in the grain, bean, and starchy vegetable list. The serving sizes listed contain 15 grams of carbohydrate, 3 grams or protein, and very little if any fat. The serving sizes listed are for cooked amounts. In general a serving size for foods on this list is: ·        ½ cup of cereal, grain, pasta, or starchy vegetable ·        1 ounce of bread product such as bread, bagels, or muffins ·        ¾ to 1 ounce of most snack foods such as pretzels or crackers. Williams DM Christensen NK 2008 #4

5 Granos-Las Porciones de Tamaño Variando
1/3 taza de arroz o frijoles cocinadas ¾ taza de la cereal fria 1 tortilla pequeña de 6 pulgadas ½ pan para haburguesa o hot dot, o bagel 1 taza de la calabasa de invierno 2/3 taza de las frijoes blancas Some portion sizes are more or less than the general portion sizes we just reviewed. The portion size is chosen so each food in the grain, bean, and starchy vegetable list all contain about the same amount of carbohydrate, protein, and fat. Some foods with portion sizes that vary from the general sizes include: [review foods on overhead]. Williams DM Christensen NK 2008 #5

6 Granos-Las Porciones de Tamaño variando
12-25 papas fritas 2 pancakes de 4 pulgadas 1 waffle de 4 ½ pulgadas 1 taza de los picatostes 3 tazas de las palomitas de maíz [review foods on overhead]. Williams DM Christensen NK 2008 #6

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Granos-Los Pasteles Una torta de 2 pulgadas Una torta de 2 pulgadas con el glaseado es 2 porciones ½ Donút 2 galletas pequeñas 1/6 empanada de fruta = 3 porciones 1/8 empanada de calabaza = 2 porciones In our last class we learned that many baked products such as cakes and cookies are found in the grain, bean, and starchy vegetable lists. These products are made mostly from grain products, but are also high in fat, sugar, and calories. On page 12 in the Exchange Lists, the serving sizes for many baked goods are noted. We will highlight just a few. A serving size of a cake or brownie unfrosted is a 2-inch square, if you add frosting the 2-inch square cake or brownie now equals two servings. A serving size for a doughnut is ½ doughnut – if you eat a whole doughnut you have consumed two servings. One serving for a cookie is equal to two small cookies. Pies are a baked product that could be included in the fruit or grain group. 1/6 of a fruit pie with two crust equals 2 grain servings and one fruit serving or 3 carbohydrate servings. A pumpkin or custard pie equals 2 grain servings. Williams DM Christensen NK 2008 #7

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Las Frutas ½ taza de fruta de lata o fruta fresca cortada 1 pequeña fruta ½ taza del jugo de fruta (100% jugo de fruta) The general serving size for fruit is ½ cup of canned or fresh chopped fruit , 1 small whole fruit, or ½ cup of fruit juice. Williams DM Christensen NK 2008 #8

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La Fruta ¾-1 ¼ taza de las frambuesas, las fresas y las arándanos ¾ taza de la piña fresca ½ taza de los jugos ligeros; 1/3 taza de los jugos oscuros Aunque los tamaños de porciones son variadas, cada porcion tiene 15 gramos de carbohidrato The general serving sizes give you a start to portion control; however, fruit serving sizes vary from fruit to fruit. For example the serving size for raspberries, strawberries, and blueberries is between ¾ to 1-1/4 cups of fruit. The serving size for fresh pineapple is ¾ cup while canned pineapple has a serving size of ½ cup. Light juices such as orange, grapefruit, and pineapple, and apple have a serving size of ½ cup, while dark juices such as prune, cranberry, and grape have a serving size of 1/3 cup. Why such a difference in serving sizes? Each serving size equals about 15 grams of carbohydrate. The different serving sizes are used to help you keep your carbohydrate intake balanced. Williams DM Christensen NK 2008 #9

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La Leche 1 taza de leche (desnatada, 1%, 2%, completo) 1 taza de yogurt con edulcorante artificial 1/3 taza de yogurt regular con fruta ½ taza de helado ½ taza de leche chocolate ½ taza de yogurt fria ½ taza de pudín sin azucar ¼ taza de pudín regular The general serving size in the milk group is 1 cup of milk or reduced-sugar yogurt or ½ cup frozen milk products such as ice-cream and yogurt. More specific serving sizes include (review serving sizes on overhead). Williams DM Christensen NK 2008 #10

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Las Vegetales ½ taza cocinada 1 taza fresca ½ taza del jugo de tomate o vegetales We have finished reviewing the serving sizes for the carbohydrate groups – grains, fruits, and milk. Now lets look at the serving sizes for the vegetable, meat, and fat groups. The vegetable group contains vegetables that are not included in the starchy vegetable list. Foods in the vegetable group have about 5 grams of carbohydrate and 25 or fewer calories in a serving. A serving is ½ cup cooked vegetables, 1 cup raw vegetables, and ½ cup tomato or vegetable juice. Non-starchy vegetables include foods such as artichokes, asparagus, green beans, beets, broccoli, cabbage, carrots, cauliflower, lettuce, tomatoes, and summer squash. Page 15 in the exchange lists has a complete list. Williams DM Christensen NK 2008 #11

12 La Carne y Las Alternitivas de La Carne
1 onza de la carne, el cerdo, o el pescado 1 juevo 2 Cucharas de mantequilla de mani ¼ taza de queso fresco 1 onza de queso The meat group provides protein, fat, and calories, but no carbohydrate. Some meat choices or lower in fat than others – lean meat should be chosen most often. Fish should be chosen 2 or 3 times a week. Fish contains omega-3 fatty acids which may be beneficial to heart health. Serving sizes in the meat group are shown in ounces – choose 5 to 7 ounces of meat or meat alternates each day. A serving equal to one ounce of meat is [review serving sizes on overhead]. Williams DM Christensen NK 2008 #12

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La Grasa Saturada 1 Cuchara del queso cremado 1 Cucharita de la mantequilla 1 rebanda de bacon 2 Cucharas de la nata agria 2 Cucharas del coco Fats are high in calories and provide little other nutrients. Some fat is needed in the diet; however, many people consume too much fat. There are two basic types of fat saturated fats and unsaturated fats. Unsaturated fats can be further divided into monounsaturated and polyunsaturated fats. Saturated fats can raise blood cholesterol levels. Unsaturated fats, particularly monounsaturated fats, may help lower LDL cholesterol – the “bad” cholesterol. A serving of fat contains about 5 grams of fat with no carbohydrate or protein. A serving from the fat group is [review serving sizes on overhead]. Williams DM Christensen NK 2008 #13

14 La Grasa-Menos Saturada
1 cucharita del aceite de vegetales y la mayonaisa 1 Cuchara del mayonaisa bajo de grasa 1 Cuchara de semillas de girasol o calabaza 4 mitades de nuezes [review serving sizes on overhead]. Williams DM Christensen NK 2008 #14

15 La Grasa-Menos Saturada
1/8 del aguacate 8-10 olivos grandes 1 cucharita del aceite del olivo o cacahuete Mas o menos 1 cuchara de nuezes 2 cucharitas del mantequilla de mani (si mas que 2 cucharas, le cuente como parte del grupo de carne) 1 Cuchara de semillas de sesame [review serving sizes on overhead]. Williams DM Christensen NK 2008 #15

16 Las Medidas Precisas Actividad #2
Accurate measurements are an important part of the diet for diabetes. When measuring liquids pour beverages into a liquid measuring cup, view the cup at eye level to assure measurements are accurate. When using dry measuring cups, be sure the food is level with the top of the cup. Meats, cheese, and some bread products may need to be weighed on a scale to assure accurate portion sizes. Repeatedly measuring foods will help you visualize what a serving size looks like. [demonstrate measuring accurately from liquid and dry measures and a scale, allow participants to practice measuring foods as time permits.]

17 Estimando el Tamaño de Porción
Una paqueta de cartas para jugar =3 onzas de carne cocinada Una bola de tenis = una manzana una naranja o un durazno mediano Un plato pequño de 7 pulgadas = Una tortilla For most of us, taking measuring cups, spoons, or food scales to restaurants or other places is not practical. You can use common, everyday items to help you estimate serving sizes, when your measuring cups are not available or practical. [use the handout “Common Items to Estimate Serving Sizes” to show samples. For example put a tennis ball next to an apple or stack four dice and place next to cubed cheese.] Williams DM Christensen NK 2008 #17

18 Estimando el Tamaño de Porción
Un juevo grande = una tortita Una bola para golf = 2 Cucharas de mantequilla de mani Un CD = 1 pancake Williams DM Christensen NK 2008 #18

19 Estimando el Tamaño de Porción
4 dados = 1 onza de queso La palma del mano de mujer = ½ taza de fruta, vegetales, cereal cocinada, o pasta El ratón del computadora = Una papa pequeña Williams DM Christensen NK 2008 #19

20 Estimando el Tamaño de Porción
Una bola de Racquet = ½ taza de helado 4 fichas = 4 galletas pequñas Williams DM Christensen NK 2008 #20

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¡Tome Medidas! Portion sizes are important in controlling blood glucose levels. Measure all your foods for a few weeks, after you feel comfortable in visualizing measurements use your eye to make estimation. Every few weeks, take out the measuring cups and measure again to be certain your eyes aren’t deceiving you. Williams DM Christensen NK 2008 #21