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  Chat Transcript
Open Q & A and the healthy plate - Joy Valvano, C.D.E., - April 23, 2013

Joy at Unity:
Welcome to the Unity Diabetes Online Community! I’m Joy Valvano, a certified diabetes educator from Unity Diabetes & Endocrinology Services, and I’ll be hosting today’s chat. We’re glad you could join us today and we’re excited to answer all of your diabetes questions and share information about counting carbs and the “healthy plate.
Joy at Unity:
 Before we get started let me just tell you how we’ll address your questions and comments today. I answer questions one at a time, in the order that they are posted to the site, and there might be a slight delay as I respond to each question. It may take a few minutes for me to type answers to your questions, so please stay logged-in to the chat to see my response, even if it takes a few minutes. And you might need to refresh every few minutes to keep up with the latest posts in the chat
Joy at Unity:
Let’s get started. 
sassy35:  
Can you explain what the healthy plate is?
dbhattac12345:  
Are there any vegetables which can be categorized as diabetes friendly? 
Joy at Unity:  
HI sassy35, sure! The healthy plate is a way of balancing the foods on your plate for complete nutrition. It includes 1/4 of the plate as a lean protein, 1/4 of plate as a carb (i.e.: bread, potato, rice, pasta) and 1/2 plate as non-starchy vegetables and/or salad. 
Joy at Unity:  
Hi dbhattac12345, we consider the "non-starchy vegetables" as diabetes friendly – they are high in fiber, low in calories, high in nutrients.
Joy at Unity:  
Good examples are the dark, leafy greens such as kale, collards, spinach and arugula; also broccoli, cauliflower, asparagus, cabbage. 
sassy35:  
What's an appropriate serving size of protein? I feel like the chicken breasts that are individually packed at Wegmans are so big sometimes! 
Joy at Unity: 
Great question sassy35 – typically a 3-4 oz. portion per meal is adequate. Try a slightly smaller portion at breakfast and lunch - most people should try for 6-8 oz. protein per day. Most Americans include much more than that in their daily dietary intake!! 
 Joy at Unity:
 All vegetables are important to include – the ones that are high in carb that need to be thought of starchy are potatoes, sweet potatoes, corn, peas and winter squash!
Joy at Unity:  
Also – be sparing with added fats and sugar sweetened beverages. 
 Joy at Unity:  
1-2 tablespoons of salad dressing on the side is a good amount, and even better is to make your own that is light on the olive oil! 
Joy at Unity:  
Now that it's spring, and we are heading into summer, it's a great time to check out the local farmer’s market! It's a great way to purchase reasonably priced vegetables and fruit that is locally grown. 
sassy35: 
 Any tips on how big 3-4 oz. is if you’re trying to eyeball it? Like - the size of your fist?
Joy at Unity: 
 Great question sassy35! A 3 oz. portion of meat, chicken or fish is the size and thickness of a deck of cards or the palm of a women's hand.
Joy at Unity:  
 The 1/4 plate of starchy foods (carbs) for most women would 1/2 - 1 cup, and for most men 1-1 1/2 cups.
dbhattac12345:  
 What kind of cereal you recommend for breakfast?
sassy35:  
That's good advice on the protein portion size – thanks! 
Joy at Unity:  
Another great question! I would recommend a high fiber, low sugar cereal. If you like oatmeal – that is always a good choice too. And you need to watch the portion because cereal is high in carb!
 Joy at Unity:  
What cereal do you eat now dbhattac12345? 
  Joy at Unity:  
High fiber in cereal – look for 5+ g fiber per serving
Low sugar in cereal – look for less than 6-8 g per serving 
 Joy at Unity:
Some good ones are Fiber One cereals, Kashi Go Lean and Cheerios – in the yellow box! 
 sassy35:
 I usually eat the Fiber One cereals...but have never tried the Kashi ones...do they taste good?
dbhattac12345: 
For breakfast – I mix regular corn flakes with a homemade mixture I make with rolled oats, maple syrup, little bit of brown sugar and some nuts. I mix it about 70% corn flakes with 30% mixture and eat with low fat yogurt. The homemade mixture is to give it a little sweet taste.
Joy at Unity: 
Sassy35 - I think Kashi Go Lean tastes good! It's all about personal preference! : ) 
Joy at Unity:  
dbhattac12345 – I am a big fan of mixing cereals too – that way you can have a little sweetness with the lower sugar, higher fiber cereal! I sometimes add 1/2 banana for sweetness too! But again, if you need to be a good carb counter you need to pay attention to portions!
sassy35:  
 Is instant oatmeal as good for you as regular oatmeal? I don't have a lot of time in the morning, but wonder if I'm getting the right nutritional value with instant oatmeal?
Joy at Unity: 
Sassy35 – instant oatmeal is more refined and sometimes has added sugars – try to buy the one without added sugar, usually labeled as "regular" and then add your own sweetener, i.e.: 1/2 banana, 1/2 cup berries, or even a little sugar substitute. The whole oats are less refined and higher in fiber. They will also metabolize more slowly for a more gradual increase in blood sugar after the meal.  
 Joy at Unity: 
 Smoothies can be a nice treat! Try adding some kale or spinach to your smoothie for extra nutrition boost!!
 Joy at Unity: 
We are just about out of time, any last questions?
 dbhattac12345:
It was a good session. Thanks.
Joy at Unity: 
You are welcome dbhattac12345!! 
sassy35: 
 Thanks for your time, Joy!
Joy at Unity: 
That’s all the time we have for today. I’ve really enjoyed our conversation and hope that I was able to provide some insight for you. If we didn’t get to your question today or if you think of another question later on – feel free to jump into the conversation in the forum, or submit a question using our “Ask an expert” feature. Be sure to join us for our next chat Tuesday, May 7 at 8 p.m. with Dr. Rajamani, our Chief of Endocrinology. Dr. Rajamani will be holding an open Q&A session and answeri 
 Joy at Unity:
 You are welcome sassy35!
 JEZimmerman:
 Where can I find simple diabetic recipies, the ones in the Magazine seem to be very complicated and require too many ingredents?
 sassy35: 
 JEZimmerman – I think Joy logged out before she saw your question. You can always post your question in the forum (I've done that before when I've had questions after a chat!)
 
 
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