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The Carb Corner

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As you have learned, carbohydrates are an important part of any healthy diet and can come from many different types of foods such as fruits, vegetables and grains. In addition to understanding what foods are carbohydrates, it is important to remember balance. Try to get between 45-60 grams of carbohydrates for breakfast, lunch and dinner and between 15-20 grams of carbohydrates for snacks or the amounts recommended by your physician or dietitian. This information is helpful but it can still be tricky to understand how to combine the right amount of carbohydrates, proteins and fats when eating at home or dining out.

Three Day Sample Menu

BREAKFAST

Day 1

Oatmeal w/ Cinnamon

Turkey Sausage

Blueberries

Coffee or Tea

Day 2

Plain yogurt with sliced strawberries and bananas

Hard Boiled Eggs

Coffee or Tea

Day 3

Egg sandwich on whole wheat english muffin

Strawberries

Coffee or Tea

 

LUNCH

Day 1

Turkey Chili w/ Avocado

Side Salad

Milk

Day 2

Chicken Salad Sandwich on whole wheat bread

Tomato and Cucumber Salad

Milk

Day 3

BBQ Pork

Baked Beans

Tangy Cole Slaw

Milk

 

DINNER

Day 1

Herb Baked Chicken

Sweet Potato Wedges

Grilled Asparagus

Milk

Day 2

Beef Tips with Mushrooms

Brown Rice

Seasoned Broccoli

Milk

Day 3

 Grilled Cod

Green Beans Almandine

Wild Rice Pilaf

Milk

 

SNACK

Day 1

Light Popcorn

 

Day 2

Dried Fruit and Nut Mix

 

Day 3

Small Apple

 

 

For ideas on recipes check out the MyFoodAdvisor link on the America Diabetes Association website: www.diabetes.org/mfa-recipes/recipes.

 

Healthy Choices When Eating Out

Eating out is a common part of our lives but sometimes it can be hard to navigate what are healthy choices especially when you are trying to manage your blood sugars. 

Below are a few tips to remember when eating out:

  • Restaurant portions are often larger than a healthy serving size so pay attention to portion sizes. If the meal is large ask for a to-go container right away and put half the meal in it. 
  • Request that dressings, sauces or gravies get put on the side. Or a healthier choice is to use vinegar and a dash of oil, lemon or a small amount of margarine to use on your salads or vegetables. 
  • Look for healthier food choices such as grilled or broiled versus breaded or fried foods. The breading and frying will add carbohydrates, fats and extra calories to the meal. 
  • Communicate with the wait staff about your dietary needs. Ask if you can substitute fries or pasta salads for a side salad or steamed vegetables. Or if bread does not fit into your meal plan ask that they not bring it to the table so you aren’t tempted to eat it. 

 

Eat this, Not That

Here are some recommendations on picking a healthier meal when dining out!

COMMON CHOICE

HEALTHIER CHOICE

Fast Food

1/2 lb. Cheeseburger

Large French Fry

Coke

1/4 lb. Hamburger

Apple Slices

Iced Tea or Water

American Sit-down

8-12 oz. Steak w/ Sauce

Loaded Baked Potato

Creamed Spinach

6 oz. Grilled Steak

Baked Potato w/ Margarine

Steamed Broccoli

Chinese

Fried Sweet & Sour Chicken

Fried Rice

Egg Roll

Chicken and Broccoli

Brown Rice

Egg Drop Soup

Mexican

Shredded Beef & Cheese Enchilada

Rice & Refried Beans

Grilled Steak Fajitas

Grilled Peppers & Onions

Black Beans

Italian

Chicken Parmesan

Side of Pasta and Marinara Sauce

Bread Sticks

 

Chicken Picatta

Steamed Vegetables

Minestrone Soup

 

Want more information?

Check out the following websites to get more information on diabetes management or general information about healthy diets.

American Diabetes Association:
www.diabetes.org

Academy of Nutrition and Dietetics – Resources for Seniors:
www.eatright.org/resources/for-seniors

United States Department of Agriculture – Healthy Eating Style:
www.choosemyplate.gov/healthy-eating-style

 

Understanding carbohydrates can be confusing and is one of the most common questions our dietitians receive. The Carb Corner was created to help our blog visitors learn about the importance of carbohydrates to maintain good health!

We will continue to add to Carb Corner throughout the year. Carbohydrate counting, understanding serving sizes, recipes, snacks, what to eat in a restaurant and menu ideas.

 

Download the PDF version of this article.

 

Learn More

Balance, HCR ManorCare’s comprehensive health and wellness blog, supplies readers with healthy ideas throughout the year. The blog is designed to serve as a resource, not only for patients, residents and families, but for anyone who strives to live a healthy, “balanced” life. For more information and help in making healthy choices, go to balance.hcr-manorcare.com and sign up to receive our newsletters. If you need help making a health care decision, visit our CareFinder and live chat.

 

References:

http://www.diabetes.org/mfa-recipes/recipes/

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/eating-out/?loc=ff-slabnav