cwt healthy eating how much how often and why
DESCRIPTION
“Healthy Eating -- How much? How often? Why?” is part of a series of discussions presented at Our Town Rocks in Dundee, NY by Health Coach, Author, and resident of the Finger Lakes, Camille LoParrino. With successful personal experience, Camille specializes in the prevention and control of pre-diabetes and Type 2. LoParrino holds two Masters in Education and she is a graduate of the Institute for Integrative Nutrition. Her recent book, “Dancing in the Street: A Journey into Wellness” is toolkit of information on how she personally found the motivation and information needed to prevent diabetic complications. This guidebook is available from Our Little Books, Amazon, and Smashwords and also found in book stores and gift shops in Penn Yan and Dundee.TRANSCRIPT
Healthy Eating
How much should I eat? How many times a day should I eat? Why?
MAKE MOST OF YOUR MEAL VEGETABLES & FRUITS – ½ OF YOUR PLATE : Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
GO FOR WHOLE GRAINS – ¼ OF YOUR PLATE :Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
PROTEIN POWER – ¼ OF YOUR PLATE :Fish, chicken, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
HEALTHY PLANT OILS – IN MODERATION :Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
FrequencySmaller Portions
Well balancedSame time
How Many Times a Day Should I Eat?
Eat smaller portions up to 5 times per day to control your blood sugars. (3 main meals and 2 snacks and eat early in the evening). Eating small, well-balanced meals throughout the day is the best plan for preventing elevated blood sugars.
Eating the proper foods with the correct frequency is very important in improving blood sugar levels.
Eat your meals at the same times each day to check for patterns in your blood sugar.
Use a smaller plate to learn how to reduce your portion sizes. You will take in fewer calories per meal on a small plate rather than eating on a larger plate. Example: Eating a smaller plate of pasta will total a fewer number of calories than eating pasta on a larger plate.
Special Note
Controlling blood sugar levels is THE most important item on your agenda in managing diabetes and avoiding serious complications.
A HEALTHY DIET CONTROLS BLOOD SUGAR
