Transcript Eat Smart - Wsimg.com

Eat Smart
Eating Guidelines
For People with Type 2 Diabetes
Adapted from
University of Georgia Cooperative Extension
Portion Control
Balance
4 cal/gram
4 cal/gram
9 cal/gram
Carbohydrate and Diabetes
 Include foods containing carbohydrate from whole grains,
fruits, vegetables and low-fat milk in your diet
Caution Fad diets we need CHO
Minimum amount
CHO per day 130
grams
Fad Diets
Return
Carbohydrates
Simple v Complex
Carbohydrates
• Many meal plans include 3 to 4
carbohydrate servings at each meal
• Each carbohydrate serving equals 15 grams
of carbohydrate
• Use carbohydrate tables and food labels to
learn more about serving sizes
Carbohydrate and Diabetes
 Limited amounts of sugar or foods containing sugar can be used
without affecting blood glucose
 when substituted for other carbohydrates at the meal
 Large amounts of sugar-containing foods are not recommended
Carbohydrate and Diabetes
To observe effect of new food on blood glucose:
 substitute food containing sugar for other equal grams
of carbohydrate in meal
 check blood glucose 2 hours after meal and compare
Carbohydrate and Diabetes
Fiber:
 Fiber is encouraged for everyone:
20-35 grams/day
 Good sources of fiber:
 Whole grain cereals
 Fruits
 Vegetables
 Beans and peas
Protein and Diabetes
 Protein has very little effect on blood glucose
 Avoid large amounts of protein
 may promote kidney disease
 Restrict protein only if you have
early kidney disease
Protein and Diabetes
 Try to choose lean protein choices
 white meat chicken or turkey (no skin), fish such as cod, salmon
or
 trout, shellfish like lobster, crabs, clams and low fat cottage
cheese.
 Some red meats are also lean. These include flank steak,
roasts such as a pot roast, pork tenderloin.
Fats
Good, Bad and Ugly
Vitamins and Minerals and Diabetes
 Vitamins and minerals from foods important
 High doses of vitamin and mineral supplements can be toxic
Vitamins and Minerals and Diabetes
People who may benefit from a multivitamin supplement:
 persons deficient in a vitamin or mineral
 elderly
 pregnant or nursing mothers
 strict vegetarians
 persons on calorie-restricted diet
 Persons on Metformin need Vit B12
Alcohol and Diabetes
 1 alcohol choice (~ 1 oz absolute alcohol) 100 calories
 If you choose to drink, limit to:
 1 drink/day for women
 2 drinks/day for men
 To reduce risk of hypoglycemia, consume alcohol with food
 Beware of the carbs in mixed drinks
High Blood Pressure and Diabetes
You can lower blood pressure by:
 Eating less salt
 Losing a modest amount of weight
 5 to 10% of current weight
Salty Facts
 Sodium is a mineral that is found naturally in foods
and is the major part of table salt..
 The body needs sodium
 to control blood pressure and blood volume.
 for our muscles and nerves to work properly
Salty Facts
 Sodium in the diet (called dietary sodium) is measured in
milligrams (mg). Table salt is 40% sodium; 1 teaspoon of
table salt contains 2,300 mg of sodium.
 Healthy adults should limit sodium intake to 2,300 mg per
day
 Adults with high blood pressure should have no more than
1,500 mg per day.
Salty Facts
 Too much sodium in the diet may lead to:
 High blood pressure in some people
 A serious buildup of fluid in people with congestive heart
failure, or kidney disease
What Foods Have a Lot of Sodium?
 Processed foods
Convenience foods
Preserved foods
Sodium is also found in baking ingredients
While not a food, some drugs contain high amounts of
sodium. Carefully read the labels on all over-the-counter drugs
Salty Facts
 To reduce your risk of heart disease and stroke—
 Know your recommended limits for daily sodium intake.
 Choose foods like fresh fruits and vegetables.
 Read the nutrition facts panel of the foods you purchase and
purchase foods that are low in sodium.
 Ask for foods with no or low salt at restaurants.
Meal Planning
Methods
Including Favorite Foods
Eating Out
Grocery Shopping
Meal Planning
 What method??
 Multiple Options
 Plate method
 Calorie Counting
 Carbohydrate (Carbs or CHO) Counting
 How Often Should You Eat?
 Traditional “X” number meals/day + Snacks
 Grazing – multiple small meals /day
What works best for you
What keeps your blood sugar steady
Favorite
Foods
Pizza
Page 82
Amount Per
KFC
Original Recipe Chicken Breast
148 Grams
Nutrition Facts
Calories 320
Original Recipe Chicken Breast
% Daily Value*
Total Fat 16 g
24%
Saturated fat 3 g
15%
Trans fat 0 g
Cholesterol 105 mg
35%
Sodium 1,100 mg
45%
Total Carbohydrate 9
g
3%
Dietary fiber 2 g
8%
Sugar 0 g
Protein 33 g
66%
*Percent Daily Values are based on a 2,000 calorie diet.Your daily
values may be higher or lower depending on your calorie needs.
Nutritional Information:
•Serving Size 1 bar (74g)
•Calories 250
•Servings Per Container 1
•Calories from Fat 140
Vitamin A 4%
Vitamin C *Calcium 10%
Iron *
Amount/Serving
*Contains less than 2% of the Daily Total Fat 16g
Value of these nutrient(s).
Sat. Fat 10g
%DV*
25%
50%
Trans Fat 0g
0%
Cholest. 30mg
10%
Sodium 45mg
2%
Total Carb. 24g
8%
Dietary Fiber 1g
4%
Sugars 21g
Protein 3g
Recipes – Slow Cooker Beef Stew
http://www.diabetes.org/mfa-recipes/
Searing beef on the stovetop adds a few minutes to your
slow cooker routine, but it’s well-worth the payoff in
flavor. Serve this stew with a side of steamed green
beans for a balanced weeknight meal that makes your
kitchen smell inviting all day long.
Prep Time: 20 minutes Cook Time: 8 hours
Nutrition Facts
Serving Size: 1 cup
Calories 220
Carbohydrate 19 g
Protein 21 g
Fat 7 g
Saturated Fat 2.1 g
Sugars 5 g
Dietary Fiber 3 g
Cholesterol 50 mg
Sodium 180 mg
Potassium 690 mg
- See more at: http://www.diabetes.org/mfarecipes/recipes/2016-3-slow-cooker-beefstew.html#sthash.Z0HufH6J.dpuf
Grocery Shopping Tips
 Read all Food Labels
 Stick to the outside aisles of
the store
 Focus on lean meats, fruits
and vegetables, low fat dairy
and whole grain products
 Always shop with a grocery
list
 Don’t shop while hungry
Will it be more expensive?
 Reduce food costs:
 Canned/frozen or seasonal fruits and veggies
 More meatless meals
 Purchasing less junk foods, sodas, “extras”
 Preparing more meals at home
 Special “diabetic foods” are not necessary
 Shop store sales and use coupons
 Avoid food waste & spoilage, use up leftovers
Eating Out
Start with a smaller portion — have more
if you’re still hungry
34
Cut portions by sharing restaurant meals
— especially desserts — with others
35
Ask for a “to-go” box and take part of your
restaurant meal home (refrigerate within
2 hours)
36
Photo courtesy of National Cancer Institute, Renee Comet, photographer
Eating Out
 Nutrition Facts available for menus
 On Line www.calorieking.com
Current Popular Diets
Mediterranean Diet
Weight Loss and Diabetes
A small amount of weight loss can:
 improve insulin resistance
 lower blood glucose
 improve blood cholesterol
 reduce blood pressure
Small amount = 5 to 10% of your weight