DIABETES AND NEW YEAR’S
RESOLUTIONS
AVEON HEALTH
Diabetes Experts
Well – - – 2020 is almost over and, if you are like most of us, you will agree that it is none too soon! Our hope, of course, is things that will get back to normal and we can resume our lives as we did before COVID-19! For those of us who spend our days in the never ending battle to control our Blood Sugar Levels, and thus our Diabetes, the two areas we undoubtedly make most of our Resolutions in are Diet and Exercise! While we can do little to increase your resolve to actually keep your Resolutions, we can, however, give you some tools that might help you in your quest to live healthier!
For most, controlling Carb Intake is a major part of the war against Diabetes. As a result, knowing how many carbs are actually in a food is paramount in this struggle. To assist you with this, following is an extensive chart that reflects the Carb Count of a number of foods. Please feel free to print these out and use as you deem prudent. As you will note, at the end of this chart we have included some “blank spaces” to allow you to add additional foods that you might eat that are not included herein.
| FRUIT | Amt | Carbs (gm) | VEGGIE | Amt | Carbs(gm) | |
| Apple small | 2″ | 14 | Acorn Squash | 1C | 29.9 | |
| Apricot dried | 1 | 2.2 | Asparagus Spear | 1 | 6.9 | |
| Apricot Fresh | 1 | 3.9 | Baby Carrots | 1 Raw | 0.8 | |
| Banana | 1 | 26.9 | Beets (cooked) | 1C | 5 | |
| Blackberries | 1C | 14.7 | Bok Choy | 1C | 3.1 | |
| Blueberries | 1C | 21.5 | Broccoli raw | 1C | 5.8 | |
| Canteloupe | 8-Jan | 4.8 | Broccoli boiled | 1C | 11.2 | |
| Cherries | 1 | 1.3 | Brussel Sprouts | 1C | 11.1 | |
| Fig | 1 | 7.7 | Butternut Squash | 1C | 21.5 | |
| Grapes (red or Green) | 10 | 1 | Cabbage raw | 1C | 3.9 | |
| Honeydew | 8-Jan | 11.4 | Cabbage cooked | 1C | 3.9 | |
| Kiwi | 1 | 10.1 | Carrots cooked | 1C | 12.8 | |
| Mango | 1C | 25.7 | Cauliflower cooked | 1C | 5.1 | |
| Nectarine 2 1/2″ | 1 | 13.7 | Cauliflower raw | 1C | 5.7 | |
| Orange small | 1 | 11.3 | Celery 4″ | 10 | 1 | |
| Peach 2/1/2″ | 1 | 12.9 | Corn Canned | 1C | 30.5 | |
| Pear small | 1 | 22.9 | Corn on cob | 1 | 14 | |
| Pineapple | 2 oz | 7.3 | Cucumber | 1C | 3.7 | |
| Plum | 1 | 7.5 | Edamame cooked | 1C | 29.9 | |
| Prunes | 1 | 6 | Edamame raw | 10 pods | 2.2 | |
| Raisins | 1C | 114 | Eggplant Parm | 4″ sq | 32.9 | |
| Raspberries | 1C | 14.6 | Garbanzos | 1C | 34.2 | |
| Strasberries(sliced) | 1 C | 12.8 | Green Beans | 1C | 9,9 | |
| Tangerine(cutie) | 1 | 10 | Green Leaf Lettuce | 1C | 1 | |
| Watermelon | 1C | 11.6 | Iceberg Lettuce | 1C | 1.7 | |
| Jicama | 1C | 10.6 | ||||
| NUTS | Amt | Carbs(gm) | Kale cooked | 1C | 7.3 | |
| Almond | 1C | 28.2 | Kale raw | 1C | 6.7 | |
| Brazil | 2 | 1 | Mushrooms raw | 1C | 3 | |
| Cashews | 1 oz | 8.6 | Mushrooms stuffed | 1oz | 20 | |
| Macadamia | 1oz | 1.2 | Peas | 1C | 22.9 | |
| Peanuts | 1C | 38.3 | Pepper – Red | 1 | 7.3 | |
| Pecans | 1 C | 38.3 | Pepper -Yellow | 1 | 10.3 | |
| Pistachios | 4 | 1 | Pork & Beans | 1.2C | 23 | |
| Walnuts | 1/2 up | 8 | Potato Sweet | sm | 13.7 | |
| Radishes raw | 1 | 0 | ||||
| SEEDS | Amt | Carbs (gm) | Red Leaf Leffuce | 1C | 0.6 | |
| Pumpkin | 1C | 15.8 | Romaine Lettuce | 1C | 1.2 | |
| Sunflower | 1C | 30.8 | Rutabaga | 1C | 10.6 | |
| Spaghetti Squash | 1C | 10.1 | ||||
| DAIRY | Amt | Carbs (gm) | Spinach cooked | 1C | 6.8 | |
| Yogurt Plain | 1C | 11.5 | Spinach raw | 1C | 1.1 | |
| Yogurt w/fruit | 1C | 46.8 | Sugar Snap Peas | 1C | 11.4 | |
| Yogurt Greek | 1C | 7 | Summer Squash | 1C | 7.7 | |
| Greek Vanilla | 1C | 16 | Tomato | 2″ | 3.5 | |
| Cottage Cheese | 1C | 5.7 | Turnips | 1C | 8 | |
| Cream Cheese | 1 Tbs | 1 | Zucchini | 1C | 7 | |
| BREAD & SNACKS | Amt | Carbs (gm) | CHEESE | Amt | Carbs (gm) | |
| BBQ Sauce | 1 Tbs | 12.7 | Cheddar | 3 oz | 1 | |
| Cheese Puffs | 13 | 13 | Swiss | |||
| Chips – Potato | 15 | 15 | ||||
| Chips Taco | 7 | 19 | MISC | Amt | Carbs (gm) | |
| Eng Muffin | 1 | 25 | Beef Jerky 7oz pc | 1 | 2.2 | |
| Everything Bagel | 1 | 59 | Hummus | 2 Tbs | 4 | |
| Kaiser Roll | 1 | 30 | Pasta w/sauce | 1C | 33.8 | |
| Pop Corn | 1C | 6.3 | Pizza – Pepperoni | 1 Slice | 35 | |
| Pretzels Soft | 1 | 43 | Potato Baked | sm | 29.5 | |
| Pretzels Twisted | 1 | 4.8 | Potato FF | 1 | 32.6 | |
| Pub Mix | 1 oz | 19 | Potato boiled | sm | 25 | |
| Saltines | 5 | 10 | Potato Mashed | 1C | 35.5 | |
| Tortilla Corn | 1 | 8 | Potato Salad | 1C | 28 | |
| Tortilla Flour | 1 | 32 | Rice Brn | 1/2 C | 23 | |
| Tortilla Wheat | 1 | 22 | Slim Jim 1oz | 1 | 3 | |
| Wheat slice | 1 | 14.4 | Quinoa | 1 tbs | 2.5 | |
| CANDY | Amt | Carbs (gm) | MISC – Phase II | Amt | Carbs (gm) | |
| 3 Musketeers | 1 Bar | 42 | Dinner Rolls | 1 | 14 | |
| Bit O Honey | 1 Sect. | 6 | Eggs | 1 | 1.5 | |
| Butterfinger | 1 Bar | 43 | Eggs | 1 | 1.5 | |
| Junior Mints | 1 | 2 | Frstd Cinnmn Bun | 1 | 23 | |
| Mounds | 1 Pkg. | 29 | Frstd Shrdded Wht | 1 Cup | 41 | |
| Pay Day | 1 Bar | 27 | Honey Nut Cheerios | 1 cup | 22 | |
| Peanut M & M | 15 | 9 | Pan Cakes | 1 6″ | 31 | |
| Peppermint Paties | 1 Bar | 31 | Pepsi | 8 oz. | 26 | |
| Pepprmnt Pat Sgr Fr | 1 Bar | 8 | Pie | 1 Piece | 50 | |
| Reeses | 2 Pk. | 24 | Raisin Bran | 1 cup | 46 | |
| Snickers | 1 Bar | 33 | Refried Beans | 1 Cup | 26 | |
| Star Mints | 1 | 5 | Rye Bread | 1 Slice | 10 | |
| Suzy Q | 1 Cake | 35 | Tomato Soup | 1 can | 50 | |
| MISC. – PHASE III | Cargs (gm) | MISC. – PHASE IV | Carbs (gm) | |||
| Cake – Carrot | 1/2 Slice | 20 | Cous Cous | 1 Cup | 37 | |
| Cake – Cup – Choc. | 1 | 24 | Crnd Beef Hash | 1 Cup | 22 | |
| Cake – Ger. Choc. | 1/2 Slice | 20 | Egg Nog | 1 Cup | 20 | |
| Cake – Rice | 1 | 4 | Fried Mushrooms | 1 | 17 | |
| Cashew Clusters | 8 | 16 | Fried Onion Rings | 1 Med. | 2 | |
| Chimichanga | 1 | 43 | Hamb. Roll | 1 | 20 | |
| McD Dble Chssebrgr | 1 | 29 | Hash Browns | 1 Cup | 46 | |
| McD Fish Fillet | 1 | 39 | Hot Dog Roll | 1 | 20 | |
| McD McSausage/Egg | 1 | 29 | Nacho Chips – Corn | 10 | 18 | |
| McD Small Fries | 1 Pkg | 44 | Quinoa | 1 Cup | 20 | |
| Milk | 1 Cup | 12 | Smoked Almonds | 28 | 5 | |
| Northern Beans | 1/4 C-Dry | 28 | Sub Roll | 6″ | 46 | |
| Oyster Crackers | 24 | 10 | Taco Bell Taco Sup. | 1 | 20 | |
| Veggie Straws | 30 | 12 | Taco Bell Tostada | 1 | 20 | |
| MISC. – PHASE V | Amt | Carbs (gm) | MISC. – PHASE VI | Amt | Carbs (gm) | |
| Bit-O-Honey | 1 Piece | 5 | Tomato Juice | 1C | 10 | |
| Dried Turkish Figs | 1 | 9 | ||||
| Einstien Pump Bagel | 1 | 53 | ||||
| Ice Cream | 1/2 Cup | 16 | MISC. – PHASE VII | Amt | Carbs (gm) | |
| Lemon Pudding | 1/2 Cup | 24 | Brownie | 2″ Sqre. | 12 | |
| Nutter Butter Wafer | 1 Patty | 4 | Chkn Noodle Soup | 1 Cup | 10 | |
| OG Bread Sticks | 1 | 37 | Coconut Donut | 1 | 46 | |
| OG Pasta Fagule | 1 Bowl | 21 | Crckr:Corn/Sea Salt | 10 | 6 | |
| OG Salad | 1 Bowl | 12 | Crckr:White Cheddr | 1 | 1 | |
| OG=OLIVE GARDEN | Pound Cake | 1 Pc. | 14 | |||
| Potato Chips | 25 | 15 | Small Sweet Pprs. | 1 | 2 | |
| Pringles | 1 | 1 | Spnch Stffd Mshrm | 1 | 6 | |
| Rice Cakes | 1 | 4 | Sun Flower Seeds | 1 Cup | 28 | |
| SfeWay Whoopi Pies | 1 | 57 | Wise Chees Puffs | 23 | 17 | |
| SfeWay Elcairs | 1 | 34 | Wise Onion Rings | 15 | 10 | |
| SfeWay Cream Puffs | 1 | 16 | Wise Potato Chips | 20 | 15 | |
| MISC. – PHASE VIII | Amt | Carbs (gm) | MISC. – PHASE IX | Amt | Carbs (gm) | |
| Arby Classic Rst Bf | 1 | 37 | Angel Food Cake | 1/8 Cake | 25 | |
| Arby Mozz Sticks | 2 | 19 | Baby Carrots | 6 | 5 | |
| Arby Sm Crly Fries | 1 Pkg | 21 | Dates | 1 | 7 | |
| Black Beans | 1 Cup | 46 | French Toast | 1 Slice | 15 | |
| Choc. Chip Cookie | 1 | 9 | Frzn Strawberries | 1 C | 60 | |
| Denny’s Super Bird | 1 | 42 | Honey Smck Cereal | 1 C | 24 | |
| Dinner Roll | 1 Sm. | 11 | Jell-O | I Cup | 10 | |
| Jason’s Baked Chips | 1 Srvng. | 20 | Mac & Cheese | 1 Cup | 45 | |
| Jason’s Deli Club | 1 | 67 | Mini Tortillas | 1 | 6 | |
| KFC Bisquit | 1 | 22 | Mstrd Prtzels | 1/3 C | 18 | |
| KFC Cold Slaw | 1 Cup | 14 | Oatmeal Muffin | 1 Sm. | 10 | |
| KFC Mshd Spuds | 1 Cup | 19 | Snow Peas | 6 | 1.5 | |
| Sno Balls | 1 | 28 | Sweet & Sour Pork | 1 Cup | 25 | |
| MISC. – PHASE X | Cargs (gm) | MISC. – PHASE XI | Carbs (gm) | |||
| 2% Milk | 1 Cup | 12 | Bean & Bacon Soup | 1 Can | 22 | |
| Applbees Spnch Dip | 1 Cup | 74 | Brownie | 2″ Sqre | 14 | |
| Apple Fritters | 1 Avg. | 49 | Ice Cream Sndwch | 1 | 26 | |
| Apple Sauce | 1 Cup | 34 | Mini Cornbread | 1 | 15 | |
| Boston Cream Pie | 1/8 Pie | 30 | Mini Poppy Seed | 1 | 12 | |
| Brkfst Cookies | 1 | 5 | Mini Wheats | 1 Cup | 45 | |
| Donut Holes | 1 | 7 | Oatmeal Raisn Ckie | 1 | 16 | |
| Egg Roll | 1 | 23 | PB Pretzels | 6 Pieces | 10 | |
| Ent. Cheese Danish | 1/9 Cake | 27 | Pita Bread | 1 Slice | 22 | |
| Entemann Crmb Cke | 1/9 Cake | 32 | Rice Krispies | 1 Cup | 22 | |
| Frosted Flakes | 1 Cup | 26 | Triskets | 1 | 2 | |
| Granola Bar | 1 Bar | 18 | ||||
| Prog. Clam Chowder | 1 Can | 40 | ||||
| Toffee Fay | 1 Piece | 5 | ||||
| MISC. PHASE XII | Cargs (gm) | MISC. – PHASE XIII | Carbs (gm) | |||
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| MISC. PHASE XIV | Cargs (gm) | MISC. – PHASE XV | Carbs (gm) | |||
Knowing how many Carbs each food is “worth” is only part of the battle – - keeping track of how many you have consumed is the next step. For that purpose we have included a DAILY CARB RECORD CHART. You will note that there are actually two here – one partially completed and the other blank. Again, please feel free to print this out and use it daily. There are several Phone Apps that can also be used for this purpose, should you be one of those individuals who prefers “High Tech” to “Hard Copies” you may want to research and check these out.
You will note that there is a “Goal” for Carb Intake. The Number we chose was “135,” which is somewhat arbitrary. We would suggest that you confer with your Diabetes Health Team to determine what your Daily Goal should be.
DAILY CARB RECORD CHART
| DATE 1/1 | CRB | DATE | CRB | DATE | CRB | DATE | CRB |
| BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | ||||
| Plain Yogurt | 12 | ||||||
| Eng. Muffin | 25 | ||||||
| Banana | 27 | ||||||
| Tom. Juice | 10 | ||||||
| LUNCH | LUNCH | LUNCH | LUNCH | ||||
| Arby Classic | |||||||
| Roast Beef | 37 | ||||||
| Arby Sm. Fries | 21 | ||||||
| Unswt. Tea | 0 | ||||||
| DINNER | DINNER | DINNER | DINNER | ||||
| 1 Can Prog. | |||||||
| Calm Chowder | 40 | ||||||
| 24 Oyster | |||||||
| Crackers | 10 | ||||||
| 1 Brownie | 14 | ||||||
| SNACK | SNACK | SNACK | SNACK | ||||
| 18 PB Pretzels | 30 | ||||||
| 1 Small Apple | 14 | ||||||
| TOTAL | 260 | TOTAL | TOTAL | TOTAL | |||
| GOAL | 135 | GOAL | 135 | GOAL | 135 | GOAL | 135 |
| + or - | +125 | + or - | + or - | + or - | |||
| DATE | CRB | DATE | CRB | DATE | CRB | NOTES/CMMNTS | Date |
| BREAKFAST | BREAKFAST | BREAKFAST | |||||
| LUNCH | LUNCH | LUNCH | |||||
| DINNER | DINNER | DINNER | |||||
| SNACK | SNACK | SNACK | |||||
| TOTAL | TOTAL | TOTAL | |||||
| GOAL | 135 | GOAL | 135 | GOAL | 135 | ||
| + or - | + or - | + or - |
As you can see, our example here is not exactly a Banner Day, as our Carb Intake was nearly twice our Carb Goal! I’m sure as you examine it more closely you can see where better choices could have been made!
DAILY CARB RECORD CHART
| DATE | CRB | DATE | CRB | DATE | CRB | DATE | CRB |
| BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | ||||
| LUNCH | LUNCH | LUNCH | LUNCH | ||||
| DINNER | DINNER | DINNER | DINNER | ||||
| SNACK | SNACK | SNACK | SNACK | ||||
| TOTAL | TOTAL | TOTAL | TOTAL | ||||
| GOAL | 135 | GOAL | 135 | GOAL | 135 | GOAL | 135 |
| + or - | + or - | + or - | + or - | ||||
| DATE | CRB | DATE | CRB | DATE | CRB | NOTES/CMMNTS | Date |
| BREAKFAST | BREAKFAST | BREAKFAST | |||||
| LUNCH | LUNCH | LUNCH | |||||
| DINNER | DINNER | DINNER | |||||
| SNACK | SNACK | SNACK | |||||
| TOTAL | TOTAL | TOTAL | |||||
| GOAL | 135 | GOAL | 135 | GOAL | 135 | ||
| + or - | + or - | + or - |
The next area we may want to concentrate on in the New Year is Exercise. For those of you who have an established daily regimen the following chart will be of little value. However, if like so many of us, you are finding it difficult to get started, this may be just the ticket! Of the nine Exercises listed, five can be accomplished on the couch, and two others in the comfort of your living room!!!! These Exercises will allow you to keep muscles toned and hopefully jump start you to bigger and better things! As before, one of the Charts is partially filled in and the other blank so you can print it out for your use!
DAILY EXERCISE CHART
| DATE | 1/1 | 1/2 | 1/3 | 1/15 | 1/16 | 1/17 | 1/22 | 1/23 | 14 | ||
| Number of Reps | |||||||||||
| Neck Crunches | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 20 | 20 | ||
| Shoulder Rolls | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 20 | 20 | ||
| Curls (with wght) | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 20 | 20 | ||
| Leg Lifts | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 20 | 20 | ||
| Leg Scissors | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 20 | 20 | ||
| Knee Bends | 10 | 10 | 10 | 15 | 15 | 15 | 20 | 20 | 20 | ||
| Marching (Mins.) | 5 | 5 | 5 | 10 | 10 | 10 | 15 | 15 | 15 | ||
| Walk | |||||||||||
| Bike | |||||||||||
| DATE | |||||||||||
| Number of Reps | |||||||||||
| Neck | |||||||||||
| Shoulder | |||||||||||
| Curls | |||||||||||
| Leg Lifts | |||||||||||
| Scissors | |||||||||||
| Knee Bends | |||||||||||
| Marching | |||||||||||
| Walk | |||||||||||
| Bike |
DAILY EXERCISE CHART
| DATE | |||||||||||
| Number of Reps | |||||||||||
| Neck | |||||||||||
| Shoulder | |||||||||||
| Curls | |||||||||||
| Leg Lifts | |||||||||||
| Scissors | |||||||||||
| Knee Bends | |||||||||||
| Marching | |||||||||||
| Walk | |||||||||||
| Bike | |||||||||||
| DATE | |||||||||||
| Number of Reps | |||||||||||
| Neck | |||||||||||
| Shoulder | |||||||||||
| Curls | |||||||||||
| Leg Lifts | |||||||||||
| Scissors | |||||||||||
| Knee Bends | |||||||||||
| Marching | |||||||||||
| Walk | |||||||||||
| Bike |
As you start your New Year, do so with enthusiasm and encouragement! Striving to keep your Resolutions will not only help you stay physically healthy, but mentally healthy as well! And, while we can’t stop time, we certainly can ensure that we will experience more of it with a concentrated effort to control our Blood Sugar Levels!
If you, or someone you know, needs help in managing their Diabetes, please call AVEON HEALTH at 480-300-4663 to make an appointment with a member of our staff and allow them to escort you down the path to an improved quality of life for you and your loved ones!