healthy eating
DESCRIPTION
HEALTHY EATING What can I eat? Diabetes education classes can assist people with diabetes in gaining knowledge about the effect of food on blood glucose, sources of carbohydrates and fat, appropriate meal planning and resources to assist in making food choices. Skills taught include reading labels, planning and preparing meals, measuring foods for portion control, fat control and carbohydrate counting. Barriers, such as environmental triggers and emotional, financial, and cultural factors, are also addressed.TRANSCRIPT
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