food categories

[Maktub]

Because almond milk is not dairy would it be considered a carb? Can I eat peanut butter? Would 1 tbsp be 1 fat?

[Ossie-Sharon]

Hi, Maktub/LaRae. Correct 🙂 Almond milk is indeed a carb. Peanut butter (any nut butter) 1 Tbsp is equal to 1/2 protein + 1 fat.

[fayep]

so is almond milk a good choice or not?

[Ossie-Sharon]

Hi, fayep. Yes, almond milk is an excellent choice. Just keep in mind that it is not a source of protein like regular or soy milk. If you intend to use it as a substitute for dairy nutrition other than protein, it is best to find an almond milk that has been fortified with calcium and vitamin D (and even B12).

[karlaPreston]

Is there a percentage of carb vs protein vs fat for each meal and snack? I’m having a hard time making suitable substitutes when I’m away from home. And, I’m not confident that I’m including one of each in all ‘meals’.

I think I need more education on what exactly is a carb, a protein and a fat.

Thanks so much,

Karla

[Ossie-Sharon]

Hi, Karla. The ratio is generally 3 g carbohydrates to 1.5 g protein to 1 g fat. A carb exchange is about 15-22 g carbohydrates, protein exchange 7 g protein, fat exchange 5 gm fat – which means the ratio of exchanges is about 1 to 1 to 1. These amounts are very similar to the exchange list published by the American Diabetic Association (e.g., 1 slice of bread = 1 carbohydrate exchange).
If you would like a menu pattern into which you can slip these exchanges to estimate a meal, please post your height, weight, age, an activity level, and I will give you something here.

[karlaPreston]

Thanks Ossie.

I am female, almost 46 years old, 5′ 4″, moderate activity level.

[karlaPreston]

Oops, and 140 lbs

[Ossie-Sharon]

Hi, Karla. Here is your pattern:
Breakfast: 1-2 starches; 1-2 proteins; 0-1 fat; 1 fruit
Morning Snack: 1 starch; 1 protein; 1 fruit; 0-1 vegetable
Lunch: 1-2 starches; 2 proteins; 0-1 fat; 1 vegetable
Afternoon Snack: 1 starch or sweet; 1 protein; 1 vegetable
Dinner: 1-2 starches; 2 proteins; 0-1 fat; 1 vegetable
Evening Snack: 1 starch, fat, or sweet; 1 protein; 1 fruit

[dianka83]

I am female, almost 62, 5’1″. My weight is 143lb.I’ve just been told that I have Diabetes.I am quite active, doing 1 mile power walking at least 5 times a week. Need advice on suitable nutrition’s.I need to lose about 20lb.

[karlaPreston]

Thank you so much Ossie.

So, would an example of Breakfast : 1-2 starch, 1-2 protein, 0-1 fat, 1 fruit look like…
1-2 pieces of SWG bread, tbsp nut butter and a piece of fruit?

I’m lacking in knowledge of what exactly is a starch and a protein.

you are so helpful – thanks again.

[Ossie-Sharon]

Karla – you got it!

[cazie]

Hi all. Joined the club today and I have no idea what to do other than follow the meal plans to the letter ! How do I know which foods I can eat with what ? Thanks, Carol

[Ossie-Sharon]

Hi, cazie, and welcome. See chapter 3 of the program guide (in My Downloads above) for recommended food preparation methods, as well as the recipe collection for some ideas. As you follow the recipes for a few weeks, you’ll get the hang of it. You can always repost here with any questions.

[Ossie-Sharon]

Hi, Dianka. This program and the Menu Planner application are based on nutritional principles that support diabetes and healthy weight loss and maintenance in diabetes. Even though diabetes may not always be mentioned, the nutrition guidance in the Trim Down Club Program Guide is very relevant for diabetics.

[Author]

Posts