Nutrition & Exercise Class #3

Diabetes Self Management

Program

Quick Guide to Protein and Fat

Diabetes Treatment Center
Parkview Hospital
Katie Haney BS, Dietetic Intern
Overview:
Protein
Structure
Function
Sources
Serving Size
Tips for Success
Fat
Structure
Function
Sources
Serving Size
Tips for Success
Dining Out
Additional Resources
PROTEIN
Where to look on the nutrition label:
Protein: Structure
Amino acids
Building blocks of Protein
20 different types
Bonded together by poly(many)peptide bonds
Protein: Function
Repair and Maintenance
Protein: page. 35

Foods containing protein are used for tissue

Hair, skin, eyes, muscles, and organs building and repair.
Energy
Hormones
Insulin:small protein; regulates blood sugar
Secretin: protein; helps in the digestion process
Enzymes
Protein;helps in chemical reactions within the body
Some assist in the digestion process
Transport and Storage of Molecules
Hemoglobin (protein inside RBC) helps move oxygen through the body
Antibodies
Proteins make these to help fight infection, illness, and disease!
 Protein: Identifying Protein
Animal-Protein Foods
Page 33
Fish Turkey without skin
Serving Size:3 ounces Lean Beef
Serving Size:3 ounces
~20 grams PRO Serving Size:3 ounces
~19 grams PRO (Salmon)
~17 grams PRO
Chicken without skin
Serving Size:3 ounces
~22 grams PRO (skinless breast)

1% Milk Yogurt
Cheese
Serving Size:1 cup Serving Size:1 cup
Serving Size:1-2 ounces
~8 grams PRO ~11 grams PRO
~10 grams PRO

Egg
Serving Size:1 Egg
~6 grams PRO
 Protein: Identifying Protein
Plant-Protein Foods
Page 36
Beans Nuts
Serving Size: cup (cooked) Serving Size 2 Tbsp.
~7 grams PRO ~3 grams PRO

Soy Milk Peanut Butter

Serving Size: 1 cup Serving Size: 2 Tbsp.
~7 grams PRO Tofu
~6 grams PRO
Serving Size: cup
Peas
~18 grams PRO
Serving Size: cup (cooked)
~3 grams PRO
Protein: How much should I eat?
of your plate should be lean protein
20% of daily calorie intake should be from Protein
3 ounces:
1 deck of cards
Your palm size
Check book
Chicken, turkey, lean beef, fish
1 Cup: Protein: page. 35
Baseball
Fist Some foods with protein have carbohydrate and others do not.
Milk, Soy milk, Yogurt
Cup: Some foods with protein raise blood glucose and others do not.
Computer mouse
Peas, Beans
2 Tablespoons:
Golf ball
Length of thumbs (~1-2 tbsp)
Peanut Butter, Nuts
1 ounce:
4 dice (stacked)
1-2 9 volt batteries
2 fingers
Cheese
Protein: Tips for Success
Choose lean cuts of meat
Limit red meat
Read the nutrition labels and ask yourself:
How much fat, cholesterol, sodium?
Choose baked, grilled,boiled or steamed
items
Rinse canned beans, peas, and lentils
 FAT
Where to look on the nutrition label:
Fat: Structure
Structures of Fats
Saturated
Simplest structure (sad)
Raises LDL Cholesterol
Unsaturated:
Monounsaturated (MUFA)
Mono=One double bond LDL=Lousy Cholesterol
Decrease LDL, increase HDL
Nuts, avocados, oils
HDL=Happy Cholesterol
Polyunsaturated (PUFA)
Poly=Many double bonds
Decrease LDL, may decrease HDL
Essential Fatty Acids (not made in body; need to receive through diet):
Omega-3: salmon, tuna, walnuts
Omega-6: soybean oil, canola oil, sunflower oil, nuts
Trans Fat:
AVOID!
Food additive
Fat: Function
Stores Energy
Protects organs and bones
Heat
And so much more!

Fats: page: 37
Unsaturated fats primarily come from vegetable sources
and are considered healthy fats.

Saturated fats primarily come from animal sources and are

unhealthy fats.
 Fat: Identifying Fat
Page 37
Peanut Butter
Serving Size: 2 Tbsp Olive Oil
Serving Size: 1 Tbsp

Tuna
Serving Size:2 ounces/ cup

Margarine
Serving Size: 1 Tbsp
Nuts Avocado
Serving Size: 2 Tbsp Serving Size: avocado
Fat: How much should I eat?
30% of daily calorie intake should come
from fat
1 Tablespoon:
Tip of thumb
Margarine & Oils
2 Tablespoons:
Length of thumb
Peanut Butter & Nuts
Fat: Tips for Success
Limit fat intake as calories from fat can begin
to add up quickly
Choose the MUFA and PUFAs (Healthy fats)
Look out for saturated and trans fat
Use mindful eating when eating a fatty food
Remember: some fats can elevate cholesterol
Watch Out When Dining Out!
Overall Tips for Success:
Small, frequent meals
Portion control
Read nutrition labels
Use smaller plates
Keep a food journal
Plan your meals
Additional Resources:

Calorie King MyFitnessPal ADA Eat Out Well

Nutrient Log Lists restaurants
Food Journal according to your
Can search different
Exercise Log location.
food items and
Water intake tracker Can save your
restaurant menus
Barcode scanner favorite menu items
Lists nutrient
Can sync with others Menus with
information of foods
apps! nutritional
information
Healthy dining out
tips!
Resources
6 Primary Functions of Proteins. (n.d.). Retrieved January 20, 2017, from http://healthyeating.sfgate.com/6-primary-functions-proteins-5372.html

American Diabetes Association. (2014). Choose Your Foods: Food Lists for Diabetes.

Calorie Counter. (n.d.). Retrieved January 20, 2017, from http://www.myfitnesspal.com/

Cashin-Garbutt, A., & Mandal, A. (2012, October 09). Lipid Biological Functions. Retrieved January 20, 2017, from http://www.news-medical.net/life-
sciences/Lipid-Biological-Functions.aspx

Introduction to Nutrition. (2015, October 18). Retrieved January 20, 2017, from http://www.myvmc.com/lifestyles/introduction-to-nutrition/#C1

Parkview Diabetes Services. (2015). Diabetes Self-Care Guide . Healthways, Inc.

Serving Size. (n.d.). Retrieved January 20, 2017, from http://www.webmd.com/diet/serving-size

The Structure of Proteins. (2002, April 21). Retrieved January 20, 2017, from
http://www.vivo.colostate.edu/hbooks/genetics/biotech/basics/prostruct.html

Your body is like a wonderful machine. (2017, January 5). Retrieved January 20, 2017, from
http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=1431

Your Guide to a Healthy Lifestyle with Diabetes (Vol. 1). (2016). Healthways, Inc.