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GlucoMenu® Tip of the Day:

Confused about dietary fat?  The American Diabetes Association recommends eating no more than 30% of calories from total fat.  This means if you consume 1800 calories daily, no more than 60 grams of fat should be eaten.  The type of fat consumed can be of concern as well.  Read on to learn about the different types of fat. 

  • Saturated fat - This type of fat increases risk for heart disease.  Found in butter, meats, coconut oil, etc., saturated fat should be limited to 10% of your total calories.  If you consume 1800 calories per day, limit saturated fat to 20 grams.  
  • Cholesterol - This is made by animals and therefore only found in animal products including meats, eggs, and dairy products.  Cholesterol should be limited to 300 mg per day.  
  • Monounsaturated fat - This is a good fat to include in your diet.  Liquid at room temperature, monounsaturated fat examples include olive oil and canola oil.  Focus on including these fats in your meal plan.
  • Omega-3 fatty acids - A beneficial fat found primarily in seafood.  Omega-3 fatty acids have been found to have protective effects for heart disease.  The American Heart Association recommends eating seafood twice a week.
  • Hydrogenated fat & Trans fat - These are oils that are altered to make a solid fat.  Hydrogenated fats should be limited and are often found in cookies, crackers, shortening, etc. 

A healthy meal plan includes a moderate amount of total fat focusing on healthier fats.  Remember, total calories consumed is another important consideration for weight control.  Fat free does not always mean calorie free.

Christine Carlson, MS, RD, BC-ADM, CDE
GlucoMenu® Nutrition Director


Previous E-mails to Christine (GlucoMenu® Nutrition Director)

A1c:  What should my A1c level be?

Alcohol:  Can I have wine with dinner?

Apple:  How many sugars are in an apple?

Carbohydrate:  Carbohydrate or calories?

Chromium:  Should I be taking Chromium?

Dining Out:  We eat out a lot could you give us some suggestions for Japanese and Chinese?

Dreamfields Pasta:  How does Dreamfields pasta count carbohydrates?

Fiber:  Which items are the best for fiber?

Flax:  Should I add ground flax seed to my meal plan?

Food Exchanges:  Can you explain food exchanges?

Frozen Shoulder:  Do my symptoms sound like frozen shoulder?

Fruit:  What is the difference between canned and fresh fruits?

Fruit Juice:  What can I drink instead of water?

Fruit Sugar:  Which fruits would be a better choice for me to eat?

GlucoMenu®  What is GlucoMenu?

GlucoMenu®  I'm trying to lose weight... what is the lowest calorie level?

GlucoMenu®  Menus for every season?

Glucose Test:  My glucose tolerance test was at 105 - how high/low is that compared to acceptable levels?

Gluten:  Should I be eating gluten free products?

High Blood Sugar:  My blood sugar levels have been running between 475 to 575.

Hunger:  What do you advise when I find myself, always, hungry and most of the time ravenous?

Margerine or Butter:  Why unhealthy margarine instead of butter?

Nuts:  What kind of nuts should I buy?

Olean:  Where I can buy Olean and what brands of food have it?

Pre-Diabetes:  What are Pre-Diabetes lifestyle changes?

Pre-Diabetes:  Newly diagnosed w/ Pre-Diabetes... where do I start?

Pre-Diabetes:  Do people with Pre-Diabetes have the same symptoms as those with Type 1 and Type 2?

Snacking:  How do I avoid overeating when I'm bored?

Stevia:  Are Stevia sweeteners safe for someone who has diabetes?

Sugar Alcohol:  What is the difference between sugar and sugar alcohols?

Tomatoes:  Will tomatoes cause an increase in blood sugar levels?

Type 2:  What should I do if I've just been diagnosed with Type 2 Diabetes?

Weight Loss:  How do I lose weight?


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