Saturday, June 30, 2012
When reading a food label these are some of the things I need to pay attention to.
Total Fat: I have to watch this.
Snacks, cereals, dairy and dessert = 3gram per serving or less
Meat and cheese = 5gram or less per serving
Frozen dinners = 3 or less grams of fat per 100 calories. These I am only allowed to eat 1-2 times a week because of the sodium. But it is preferred I do not eat them at all. Same for canned soups like Progresso, although those come in low-sodium varieties.
Avoid trans fat.
Saturated fats with less than 1/4 the total fat coming from sat. fat.
total carbs include all starches, sugars, dietary fiber and sugar alcohol.
Sugars: Ignore the total grams of sugar listed on the label.
Fiber: If the serving has 5 or more grams, subtract 1/2 of the fiber grams from the total carbohydrate grams.
Sugar alcohol: if a serving has 5 or more grams, subtract 1/2 of the sugar alcohol grams from the total carbohydrate grams.
Total Carb. Grams = Carb Point( or whatever you call it)
0-5 = 0
6-10 = 1/2
11-20 = 1
21-25 = 1 1/2
26-35 = 2
36-40 = 2 1/2
41-50 = 3
51-55 = 3 1/2
56-65 = 4
66-70 = 4 1/2
71-80 = 5
81-85 = 5 1/2
86- 95 = 6
96 - 100 = 6 1/2
101 - 110 = 7
So, I would figure if I get 3 meals, with 3 each and the highest allowed for "3" is 50 carbs, that would be 150 for my meals and the highest of the 2 dessert I get is 35 carbs. In total I should have no more than 185 carbs a day.
The ADA website states a person with Type2 should stay between 150-185 carbs a day. I was not diagnosed with Type2, but I do have some other problems which we are still trying to work on. My husband also has some medical issues. Hes on the same plan but gets 16 carb choices (points) instead of 11 like I get.
To me, that is lowering my carbs substantially. But I do understand that Atkins followers are MUCH lower than that.
Maybe at some point I can get down to that, BUT my Dr and Dietitian specifically said not to follow Atkins right now.
Carbs make me feel like crap anyway so I am doing my best to cut some out of my life.
My husband is doing well, hes lost 3 lbs !
The material I copied my meal plan from was printed by the International Diabetes Center.