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Healthy Eating

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HEALTHY EATING What can I eat? …

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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  • 1. Healthy Eating Washington Association of Diabetes Educatorswww.DiabetesAnswers.org or www.WADEpage.org
  • 2. Make healthy food Choices Instead of this Try this
  • 3. NUTRIENTS NEEDED DAILY Carbohydrates* Protein* Fat* Minerals Vitamins Water
  • 4. Protein Meat Cheese Legumes Milk Nuts Need: .8 grams/kg weight
  • 5. 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
  • 6. Omega 3 and 6 (why it matters)Omega 6 Fatty Acids Omega 3 Fatty Acids Safflower oil Canola oil, soybean oil EPA/ Corn Oil DHA Flaxseed Salad Dressings Salmon, tuna, mackerel, Margarines sardines Eggs labeled with omega three fatty acids Decreases serum triglycerides AHA suggests fish twice/ week (lower risk of MI)
  • 7. Carbohydrates Sugar Starch Fiber 15 grams/serving
  • 8. Total Carbohydrates Count Carbohydrates give you energyBut too much can raise your bloodsugar above target
  • 9. How Many Carbs???45-60 grams per meal *or 3-4 carb servings15-30 grams per snack *2-3 carb servingsBe ‘carbohydrate aware’ *helps make sense of blood sugar numbers21-30 grams fiber/day
  • 10. More tipsTry:New recipes low in fat and high in fiberLow-fat or fat free foods (but checkcarbohydrate content)Fresh fruits and vegetables
  • 11. Create Your Plate
  • 12. Control Portions
  • 13. Tips for Healthy EatingEat at least three meals a day If 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
  • 14. Food Label
  • 15. Calories How many do we need? BMI Pay attention to serving size
  • 16. Keeping Track Keep a food diary Use food exchanges Do carbohydrate counting Do calorie counting Do fat gram counting
  • 17. Keeping Track Using the Internet
  • 18. 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
  • 19. 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
  • 20. Grocery Shopping
  • 21. Grocery Shopping Produce  FRUITS  Mosthave 15 grams of CHO per serving  VEGETABLES  Mosthave 5 grams of CHO per serving
  • 22. DAIRY Butter/margarine Cheese Dairy Subs Eggs Milk and Yogurt Ready made dough Cream and sour creams
  • 23. Dairy
  • 24. Protein Foods Beef Chicken Pork Fish Lamb Processed meats Meat substitutes
  • 25. Beef Sirloin Nutrition Facts Serving Size 4 oz raw Amount Per Serving Calories 250 Calories from fat 150 Total Fat 17g Saturated Fat 7g Cholesterol 75mg Sodium 60mg Total Carbohydrate 0g Fiber 0g Protein 22g
  • 26. Bakery Bagel: 67 gm of CarbohydrateGlazed donut: 30 gm ofCarbohydrate Equal to 13 sugar cubes
  • 27. Canned FoodsBecause of the highfiber content onlyabout 15g (3 cubesis absorbed into theblood steam)
  • 28. Nutrition Facts Serving Size 1 Tbsp Amount Per Serving Calories 15 Calories from fat 0 Total Fat 0g Saturated Fat 0g Cholesterol 0mg Sodium 180mg Total Carbohydrate 5g Fiber 0g Protein 0g
  • 29. Beverages
  • 30. MOVIE Eating Out
  • 31. Tips for eating out•Order an appetizeras an entrée•Order dressings andsauces on the side•Half-size portions
  • 32. Eat This not That
  • 33. Alcohol SafetyUse in moderationEat something when you drink alcoholAvoid alcohol with some medications, ask yourpharmacist or doctor
  • 34. Find out morewww.DiabetesAnswers.orgor..www.WADEpage.org Washington Association of Diabetes Educators