Download - Dining with Diabetes
Dining with DiabetesVitamins, Minerals, Fiber
&
Putting It All Together
Program Sessions
• Session #1 – Living Well with Diabetes
• Session #2 – Carbohydrates and
Sweeteners
• Session #3 – Fats and Sodium
• Session #4 – Vitamins, Minerals and Fiber/
Putting It All Together
• 3-Month Follow - up (optional)
How did you do this week?
• What things did you notice more this week,
as a result of our classes last week.?
• And what changes did you make this week?
• Which fats are heart healthy?
• How much sodium is recommended daily?
• Were there any challenges or successes in
following a heart healthy diet this week?
• Did you achieve your SMART step goal?
Vitamins & Mineralsin Vegetables and Fruits
Important Vitamins
• Vitamins A, C and E: prevent inflammation and cell damage
• Vitamin D: Needed for calcium absorption and may protect against diabetes and heart disease
• B-12 and Folate: Blood health, heart disease and nutrient absorption
Minerals for Good Health
• Potassium
• Calcium
• Phosphorus
• Magnesium
• Iron
Healthy Bones
Bones with Osteoporosis
Bone Health
The Importance of Fiber
• Slows the absorption of sugar from food
• May reduce or delay symptoms of type 2
diabetes
• Helps control weight
• Lowers blood cholesterol
• Helps reduce vascular inflammation
• Relief of constipation/diarrhea
• Lowers risk of breast, prostate, and colon
cancer
The Role of Fiber
Sources of Fiber
• Whole grains
• Bread
• Cereal
• Fruit
• Vegetables
• Beans and legumes
• Nuts and seeds
Whole-Grain Goodness
How much fiber do I need?
Age groupFiber needed
(grams per day)
Females 31-50 25
Females 50+ 21
Males 31-50 38
Males 50+ 30
Planning a Meal
• The Plate Method
• Carbohydrates and Sweeteners
• Fats and Sodium
• Vitamins, Minerals and Fiber
Planning a Meal
• Meat or source of
protein
• Starch – may be starchy
vegetable
• Non-starchy vegetables
• Fruit
• Milk
• Dessert – sometimes to
replace other
carbohydrate
Protein
• Meat and poultry
• Seafood
• Dairy foods
• Eggs
• Dried beans and peas
• Seeds and nuts
The Plate Method
Sources of Carbohydrates on the Plate
• Starch
• Vegetables
• Fruit
• Dairy/Beverages
Roadblocks to Eating Well…
• Old habits
• Tempting places
• Cost
• Time to prepare
• Taste
• Family pressure
Your team
• Your doctors
• Registered Dietitians
• Certified Diabetes Educators
• Nurse Practitioners
• Others
Remember…The Balancing Act
• Meals
• Physical Activity
• Medications
Managing Diabetes
Physical Activity:
Important to a Healthy Lifestyle
• Aim for 30 minutes of
physical activity 5 times
each week
• Include stretching and
strength exercises for total
body workout
• May need to adjust carb
intake when engaged in
longer exercise time
Know Your Numbers
• A1C
• Blood Pressure
• Cholesterol and
Triglycerides
• Fasting Glucose
• eGFR or microalbumin
• Eye, foot and dental checks
Medications
• Very important to take diabetes
medications as prescribed, including
insulin
• Medications for blood pressure,
cholesterol, etc. are also important
and may influence diabetes control
and symptoms
• Over time, diabetes medication needs
may change.
Long Term Goal
• We have set short term goals each week to
improve our diabetes control.
• Now…think about a long term goal to work
on in the next 3 months
• Is it S.M.A.R.T?
DO: Share this goal with a classmate
pecific
easurable
ettainable
elevant
imely
S
MAR
T
SMART Steps
What’s one SMART
step you can make
towards better
management of
your diabetes?
Next Session – in Three Months
We would like to know how you are doing 3
months from now!
At the follow-up we will:
• Have guest speaker or interesting topics such as
Eating Out or Holiday Cooking
• Cook, eat and share
• Distribute recipes or incentives
• Complete follow up evaluations
• Check progress on goals
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The struggle for becoming
healthier
is an uphill battle for millions
of Americans…
but it starts with YOU!
Acknowledgements
This curriculum was developed through the collaborative efforts of the
National Extension Dining with Diabetes Working Group.
Special thanks to several individuals for their leadership and contributions:
• Shari Gallup, Ohio State University Extension and Fran Alloway, Penn
State University Extension, curriculum adapters
• Barb Hennard, Ohio State University Extension, recipe compilation
• Stephanie Faroh, Purdue University Extension, evaluation coordinator
Appreciation for permission to adapt the content of the original Dining With Diabetes program is expressed to
West Virginia University Extension Service
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