healthy eating

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Healthy Eating www.DiabetesAnswers.org Washington Association of Diabetes Educators www.WADEpage.org or

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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.

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Page 1: Healthy Eating

HealthyEating

www.DiabetesAnswers.orgWashington Association of Diabetes Educators

www.WADEpage.orgor

Page 2: Healthy Eating

Make healthy food Choices

Instead of this Try this

Page 3: Healthy Eating

NUTRIENTS NEEDED DAILY

Carbohydrates* Protein* Fat* Minerals Vitamins Water

Page 4: Healthy Eating

Protein

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

Page 5: Healthy Eating

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

Page 6: Healthy Eating

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)

Page 7: Healthy Eating

Carbohydrates

Sugar Starch Fiber 15 grams/serving

Page 8: Healthy Eating

Total Carbohydrates Count

Carbohydrates give you energy

But too much can raise your blood sugar above target

Page 9: Healthy Eating

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

Page 10: Healthy Eating

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

Page 11: Healthy Eating

Create Your Plate

Page 12: Healthy Eating

Control Portions

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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

Page 14: Healthy Eating

Food Label

Page 15: Healthy Eating

Calories

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

Page 16: Healthy Eating

Keeping Track

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

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Keeping TrackUsing the Internet

Page 18: Healthy Eating

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

Page 19: Healthy Eating

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

Page 20: Healthy Eating

Grocery Shopping

Page 21: Healthy Eating

Grocery Shopping

Produce FRUITS

Most have 15 grams of CHO per serving

VEGETABLES Most have 5

grams of CHO per serving

Page 22: Healthy Eating

DAIRY

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

creams

Page 23: Healthy Eating

Dairy

Page 24: Healthy Eating

Protein Foods

Beef Chicken Pork Fish Lamb Processed meats Meat substitutes

Page 25: Healthy Eating

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

Page 26: Healthy Eating

Glazed donut: 30 gm of Carbohydrate

Bagel: 67 gm of Carbohydrate

Equal to 13 sugar cubes

Bakery

Page 27: Healthy Eating

Canned Foods

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

Page 28: Healthy Eating

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

Page 29: Healthy Eating

Beverages

Page 30: Healthy Eating

MOVIE Eating Out

Page 31: Healthy Eating

Tips for eating out

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

Page 32: Healthy Eating

Eat This not That

Page 33: Healthy Eating

Alcohol Safety

Use in moderation

Eat something when you drink alcohol

Avoid alcohol with some medications, ask your pharmacist or doctor

Page 34: Healthy Eating

Find out more

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

Washington Association of Diabetes Educators