healthy eating

HealthyEating

www.DiabetesAnswers.orgWashington Association of Diabetes Educators

www.WADEpage.orgor

Make healthy food Choices

Instead of this Try this

NUTRIENTS NEEDED DAILY

Carbohydrates* Protein* Fat* Minerals Vitamins Water

Protein

Meat Cheese Legumes Milk Nuts Need: .8 grams/kg weight

Fat….beware

Saturated fatty acids (bad for your heart) animal fats and coconut fat solid at room temp

Polyunsaturated fatty acids (better for heart) liquid fat at room temperature

Trans fatty acids (bad for heart) margarines and commercial products check labels

Omega 3 and 6 (why it matters)

Omega 6 Fatty AcidsSafflower oilCorn OilSalad DressingsMargarines

Omega 3 Fatty Acids

Canola oil, soybean oil EPA/DHA

FlaxseedSalmon, tuna, mackerel,

sardinesEggs labeled with omega

three fatty acidsDecreases serum

triglyceridesAHA suggests fish twice/

week (lower risk of MI)

Carbohydrates

Sugar Starch Fiber 15 grams/serving

Total Carbohydrates Count

Carbohydrates give you energy

But too much can raise your blood sugar above target

How Many Carbs???

45-60 grams per meal

*or 3-4 carb servings

15-30 grams per snack

*2-3 carb servings

Be ‘carbohydrate aware’ *helps make sense of blood sugar numbers

21-30 grams fiber/day

More tips

Try:

New recipes low in fat and high in fiber

Low-fat or fat free foods (but check carbohydrate content)

Fresh fruits and vegetables

Create Your Plate

Control Portions

Tips for Healthy Eating

Eat at least three meals a dayIf you use insulin or some oral diabetes medications:

Eat meals at about the same time

Eat about the same amount at each meal

Avoid skipping meals

Food Label

Calories

How many do we need? BMI Pay attention to serving size

Keeping Track

Keep a food diary Use food exchanges Do carbohydrate counting Do calorie counting Do fat gram counting

Keeping TrackUsing the Internet

What are the recommendations?

Fat:25-35% of calories 50-75 grams (based on 2000 calories)

Saturated Fat and Trans Fat No more than 15 grams combined

Cholesterol: <200 mg/day Sodium: <2400 mg per day

Recommendations Con’t

Potassium – need for heart health but if have kidney disease may need to limit

Carbohydrate Typically 45-60 grams per meal or

135-180 mg/day Fiber: 25-30 grams per day

Subtract fiber from CHO if >5 grams Protein: Depends on weight

Grocery Shopping

Grocery Shopping

Produce FRUITS

Most have 15 grams of CHO per serving

VEGETABLES Most have 5

grams of CHO per serving

DAIRY

Butter/margarine Cheese Dairy Subs Eggs Milk and Yogurt Ready made dough Cream and sour

creams

Dairy

Protein Foods

Beef Chicken Pork Fish Lamb Processed meats Meat substitutes

Beef Sirloin

Nutrition Facts Serving Size 4 oz rawAmount Per ServingCalories 250 Calories from fat 150Total Fat 17g Saturated Fat 7gCholesterol 75mgSodium 60mgTotal Carbohydrate 0g Fiber 0gProtein 22g

Glazed donut: 30 gm of Carbohydrate

Bagel: 67 gm of Carbohydrate

Equal to 13 sugar cubes

Bakery

Canned Foods

Because of the high fiber content only about 15g (3 cubes is absorbed into the blood steam)

Nutrition Facts Serving Size 1 TbspAmount Per ServingCalories 15 Calories from fat 0Total Fat 0g Saturated Fat 0gCholesterol 0mg Sodium 180mgTotal Carbohydrate 5g Fiber 0gProtein 0g

Beverages

MOVIE Eating Out

Tips for eating out

•Order an appetizer as an entrée•Order dressings and sauces on the side•Half-size portions

Eat This not That

Alcohol Safety

Use in moderation

Eat something when you drink alcohol

Avoid alcohol with some medications, ask your pharmacist or doctor

Find out more

www.DiabetesAnswers.orgor..www.WADEpage.org

Washington Association of Diabetes Educators