Transcript Nutrition and You

Healthy Options
Nutrition Program
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Basics of Nutrition
There are 3 major nutrients in food
• Carbohydrate
• Protein
• Fat
Carbohydrate
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Body’s main energy source
4 calories per gram
45-65% of calories
Cereal, grains, fruit, milk and
starchy vegetables
• 100% turns to glucose
Protein
• 4 calories per gram
• 10-35% of calories
• Source of energy
Protein
What are some protein food sources?
• Meat, milk, eggs and cheese
• Legumes, seeds, and starchy vegetables
Fat
• 20-35% of calories
• 9 calories per gram
If a teaspoon of margarine has 5 grams of
fat, how many calories does it have?
9 x 5 = 45 calories
Fat Sources
• Which foods contain fat?
Meat, egg yolks, butter
and dairy-fat containing foods
Margarines, oils, nuts, seeds
coconut and avocado
Portion Distortion
• Portion sizes have changed
in the last 20 years
• Watch your serving sizes
• Use everyday objects as your guide
Everyday Objects
* Please turn to page 17 in the
CCS Medical Diabetes Education Book.
Eating at Home – Tips
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Avoid fried foods & creamed vegetables
Use non-stick cooking sprays
Cut off fat from meats
Drink more water
Fruits and Vegetables
• Eat more fruits and vegetables
• Cut vegetables and place in bag
on the refrigerator shelf you see first
• Choose dark green and
dark yellow vegetables
• Have fruit for dessert
Diabetes Menus
• To help you with eating at home, CCS
Medical has provided you
with a 14-day menu
* Please see handout of 14-day menu.
Quick and Easy Plate Method
• ½ of plate of vegetable
• ¼ carbohydrate (your fist)
• ¼ protein (deck of cards)
• Small piece of fruit for dessert
• 1 cup of low-fat milk
Which blue ball looks bigger?
Even though the left blue ball looks larger
they are the same size.
This is why people eat less when
they have smaller bowls and plates.
Did You Know?
• More than 40% of calories consumed
in America are eaten away from home.
• A typical restaurant meal has at least 60% more
calories than the average meal made at home.
• Most restaurants dish up 2-4x more volume
than recommended portion sizes –
with lone exception of vegetables.
Am J Clin Nutr 2007;85-208
Helmrich, N. www.usatoday.com Oct 21, 2006
Dining Out Tips
• Watch portions
• Limit high salty foods if you have high
blood pressure
• Balance the carbohydrates
• You don’t have to eat everything
Dining Out Tips
What else can you do?
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Order water
Watch the bread basket
Order baked, broiled or grilled meats
Watch out for unhealthy fats
Gravy, cream sauces
At the Party or Buffet
Cake
Cheese and Fruit
Veggies and Dip
Shrimp Cocktail
Sandwiches
Restaurant – Mexican
• Only eat ½ of the enchilada
• Eat only ½ of the rice and ½ of the beans
• Add a salad with low-fat dressing on the
side
• Take the rest home for tomorrow’s lunch
Restaurant – Italian
• Eat 1/2 of the chicken breast
• Add a salad or more steamed vegetables
• Take the rest home for tomorrow’s lunch
Restaurant – Chinese
Fried Shrimp
• High in Fat
• High in
Carbohydrates
Healthy Steamed
Shrimp and Vegetables
• Low in Fat
• Low in Carbohydrates
Take Out Can Be Healthy
With Some Simple Changes
Chinese food
• Order extra vegetables
• Order steamed instead of fried
Mexican food
• Eat only a handful of chips
• Skip fried entrées
• Fajitas are a very good choice
Take Out Can Be Healthy
With Some Simple Changes
Italian
• Choose alfredo or cream sauces less often
• Choose carbonara sauce less often
• Choose marinara sauce more often
Healthier Take Out Ideas
Pizza
• Thin-sliced veggie pizza
• Add extra veggies
• Lower in fat & calories
• Eat 2 slices & have a
large salad with low-fat
or fat-free salad dressing
Current Trends with Beverages
“We want to move from beverages as an
accompaniment to a beverage destination,”
says Don Thompson, President of
McDonald’s USA.
Tampa Bay Times, Nov. 14, 2007
• Beverages are increasing
in popularity
Are Your Drinks Causing
You to Gain Weight?
At the Bar
Margarita:
Nachos with Cheese:
• 740 calories
• 741 calories
• 0 grams of fat
• 40 grams of fat
At the Bar
Recommend:
• 4 oz. wine
• 75 calories
• 0 grams of fat
This saves you 666 calories
Alcohol Basics
• Have no more than 1 or 2 servings of alcohol
• 1 or 2 times a week
• One serving of alcohol is equal to:
1 ½ oz. Hard liquor
(Mix with water or
sugar-free drink)
12 oz. Light beer
4 oz. Dry wine
At the Coffee Shop
Grande Café Latte:
(made with whole milk, whipped
cream topping with 2 pumps syrup)
430 calories
26 grams of fat
2 Glazed
Donuts:
420 calories
24 grams of
fat
At the Coffee Shop
Recommend
• Non-fat latte with sugar-free syrup
• 130 calories
• 0 grams fat
This saves you
• 300 calories
• 26 grams of fat
Are Smoothies Healthy?
• 250-1000 calories
• 0-30 grams fat
• 7-140 grams CHO
Smoothie Recommendations
• Decrease CHO to help blood sugar levels
• Omit honey or sugar cane extract
(Turbinado)
• Decreases calories by 50-100 calories
• Decreases CHO by 10-30 grams
Smoothie Recommendations
• Coffee-flavored
• Low crb
• Try a store-bought
probiotic dairy drink
– Only 90 calories
– 17 grams of carbohydrate
– 0 grams of fat
What If I Over Do It?
Keep Monitoring
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Keep checking your blood sugar
Check for ketones if over 240 mg/dL
Don’t take a nap, but keep moving
Do the dishes or clean the kitchen
What If I Over Do It?
Stay Active
• Drink more water
• Go for a walk after eating, or plan your
exercise routine for after meals
• Have family or friends go with you
• Walk to and from the restaurant
What If I Over Do It?
Plan Ahead
• Go shopping
• Walk store to store, skip the bus
or the subway
• Learn & plan ahead for the next time
Additional Information
Available
• See the Healthy Options Restaurant Guide
for websites and phone numbers
• 14-Day Menu
Resources
For more information on these topics contact:
(Enter your center/clinic here)
(Enter your phone number here)
• Diabetes Classes
• Individual Consults
– Nutrition
– Starting insulin
– Insulin pump therapy
• Support Groups
Thank You from
CCS Medical
Program content developed by
CCS Medical’s Certified Diabetes Educators:
Mary Ann Strobel, MS, RD/LD, CDE
Kris Erdman, RN, BSN, CDE
Specializing in convenient
home delivery of medical
supplies
Who is CCS Medical?
• 2nd largest home delivery service of
medical supplies
• 5 major distribution centers nationwide
• Servicing about 375,000 patients
CCS Medical Patients’ Benefits
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Convenient Home Delivery
Helpful Reorder Reminders
Comprehensive Insurance Processing
CDE'S on staff
Why do doctors refer
their patients to CCS Medical?
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Knowledgeable staff
Quality product selection
Reliable Patient Service
Local Education and support
We Deliver the following:
• Testing Supplies,
Insulin Pumps and
Insulin
• Urological and
Incontinence
• Prescription
Medications
• Ostomy Supplies
• Wound Care Supplies
• Respiratory Supplies
and Medications
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