Healthy Eating

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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.

Text of Healthy Eating

  • 1.HealthyEatingWashington Association of Diabetes Educatorswww.DiabetesAnswers.org or www.WADEpage.org

2. Make healthy food ChoicesInstead 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 itmatters)Omega 6 Fatty Acids Omega 3 Fatty Acids Safflower oilCanola oil, soybean oil EPA/ Corn OilDHAFlaxseed Salad DressingsSalmon, tuna, mackerel, MargarinessardinesEggs labeled with omega three fatty acidsDecreases serum triglyceridesAHA 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 dayIf you use insulin or some oral diabetesmedications:Eat meals at about the same timeEat about the same amount at each mealAvoid 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: