Session Four: Vitamins, Minerals, and Fiber

Transcription

1 Dining with Diabetes 6:1 Chapter 6 Session Four: Vitamins, Minerals, and Fiber Lesson Plans Learning Objectives Participants will state the benefits of low-fat dairy products and exercise on osteoporosis Participants will identify, using the Plate Method, good sources of vitamins and fiber Participants will identify the benefits of fiber Participants will identify the types of health care professionals who can assist them with meal planning Class Format Welcome and introductions Brief review of last week s session Presentation on vitamins, minerals, and fiber Ten-minute low-impact and stretch exercise activity Recipe presentation Tasting of recipes Discussion and questions Note: Depending upon the recipes, you may want to demonstrate one of them before the presentation so that it can be cooking or baking during the presentation. Materials Needed Registration sheet (completed) Data collection labels (be sure participants are given the label # that matches their registration #) Abbreviated post-questionnaire on knowledge and program evaluation Recipe booklets Lecture notes and overhead transparencies/powerpoint presentation and appropriate AV equipment Lift Off LA video and TV/VC Recipe ingredients, paper products, and equipment Lecture Notes A copy of the presentation is included on the following pages and on the CD. A copy of the abbreviated post-questionnaire, the program evaluation, overhead transparencies, and recipes are located at the end of this chapter.

2 Dining with Diabetes 6:2 Slide 1 The WVU Extension educator will welcome participants. Data collection forms for evaluation of the program will be distributed and the purpose explained to the class. Health care partners for this session should be welcomed and introduced. The health care partner begins the lesson with slide 2. Slide 2 Having diabetes to some people means having to give up favorite foods. In the first session, we learned that foods rich in carbohydrate can raise blood sugar. You may be finding that you need to limit or balance carbohydrates with medication and physical activity in order to control your blood sugar. In the second session, we learned that not all fats are created equal. Eating too much saturated fat and trans fats may increase the high risk of blood vessel disease in people with diabetes. You may find that you need to limit the amount of these foods you eat to be healthy. In today s session, you will learn that it is important to eat more of certain foods because they actually help lower your risk of some chronic conditions. Slide 3 Osteoporosis is a painful and crippling disease that results when the bones become too thin. This can happen with age and happens most often to women. Getting enough calcium all through life, but especially during the growing years, is one of the best ways to prevent osteoporosis. Some authorities think that getting enough calcium is also important in preventing high blood pressure and blood vessel disease.

3 Dining with Diabetes 6:3 Slide 4 Slide 5 Dairy products are the best source of calcium in the meal plan and the National Dairy Council recommends 3 servings of dairy per day to get the calcium you need. Removing the fat from dairy products does not remove calcium, so choose skim or 1% milk more often to lower the risk of heart disease. There is no difference in cooking properties of these kinds of milk. When using cheese, cream, or sour cream, look for the lowest fat kind that will work well in a recipe. Fat-free cheese can add flavor to some dishes, but it does not melt well. It is not appropriate for baked dishes. Instead, adding a very small amount of strong-flavored, high-fat cheese, such as Parmesan, to a baked dish can add flavor without adding too much fat. Evaporated skim milk is thick and creamy. It is ideal for use in sauces and desserts that call for higher fat creams. Fat-free cream cheese is suitable for spreads, but it does not hold up well for recipes where beating or baking is required. In those recipes a kind of reduced-fat cream cheese, called Neufchatel (noo-sha-tell), works very well and is lower in fat, saturated fat, and calories than regular cream cheese. The National Institute of Health recommends 5 servings of fruits and vegetables per day because they are loaded with a variety of vitamins and minerals. They are the best sources of some very important nutrients in our diet. The color of fruits and vegetables is sometimes a guide to choosing the most nutritious varieties. Deep green and dark yellow fruits and vegetables are rich sources of beta-carotene. The bright red pigments in cherries, tomatoes, and apples as well as the blue pigment in the skin of blueberries contain special chemicals that may help our bodies fight off changes that cause cancer. These substances may also help keep our blood vessels healthy and free of fat buildup. Remember that fruits are rich sources of carbohydrate. If you are not very active, eating too much fruit or fruit juice can make the blood sugar too high. Try limiting fruit to one serving at meals or snacks.

4 Dining with Diabetes 6:4 Slide 6 Slide 7 Vegetables are a real nutrition bargain. They are rich in vitamins, minerals, and antioxidants. Because they are also good sources of fiber and are lower in carbohydrate than fruit, they can be eaten in much larger servings and more often than fruit. One-half cup of most cooked vegetable or one cup of most raw vegetables has only 25 calories. There are only a few exceptions to this advice about eating lots of vegetables. Potatoes, corn, peas, lima beans, winter squash, sweet potatoes, and dried beans are healthy vegetables, but they are higher in carbohydrate and they have more calories. Be sure to count them as part of your total carbohydrate for meals and snacks. Fiber is found only in plant foods. There are two main kinds of fiber found in plants. One kind, called insoluble fiber, is also called roughage. It is not digestible and it provides bulk in the intestines. It is found mainly in the outer shell of grains and in the skins of fruits and vegetables. Experts say this kind of fiber is very important for preventing diverticulosis and may also help to prevent certain cancers of the bowel. Soluble fiber is found mainly in dried beans, root vegetables, citrus fruits, berries, oats, and barley. One kind of soluble fiber, pysillium, is sold as a supplement. Soluble fiber can help the body get rid of some cholesterol in our meals. It also helps slow down the rate at which sugar is absorbed into the blood after food is digested. In that way, it can help keep blood sugar lower after meals. Some people call diabetes a balancing act. Getting just enough carbohydrate, calories, vitamins, minerals, and fiber while limiting harmful fats is not easy. Balancing meals, physical activity, and medications is a challenge. Increasing physical activity safely is important for everyone. With increased physical activity, people with diabetes can lower their blood sugar or even raise it in some cases.

5 Dining with Diabetes 6:5 Slide 8 Many people with diabetes need to use special medications, such as pills or insulin. These medications need to be carefully matched with food in order to avoid very high or very low blood sugars. Meal plans written with the help of a health care professional can assist you in balancing your meals, physical activity, and medications. If you do not have a meal plan that works for you, maybe it is time to get another one. People with diabetes need more help and support to change eating habits than we can provide in the Dining with Diabetes program. Here is a list of health professionals who are qualified to help you with diabetes meal planning questions. Depending on where you live, some of these professionals may be available for individual appointments. Your insurance plan may cover diabetes education and nutrition therapy, but a referral from your doctor may be required.

6 Dining with Diabetes 6:6 Dining with Diabetes Questionnaire Think about what you have eaten this week and answer the following questions by putting an in the box under your answer. 1. In the past week, how many times have you eaten fried foods? 2. How many days did you eat 5 servings or more of fruits and vegetables? 3. How many days did you eat 3 servings of dairy products? None Daily Now tell us how often you do the following by putting an in the box under your answer. 4. Use canola or olive oil. 5. Consider portion sizes when making my meal selection. 6. Add salt to food at the table. 7. Use herbs or spices in place of salt. 8. Control the amount of carbohydrate I eat. 9. Use the Nutrition Facts label on packaged foods to plan my meals. Never Rarely Sometimes Frequently Always August 2003 B 1st

7 Dining with Diabetes 6:7 Dining with Diabetes Questionnaire Choose the best answer (only one) for each of the following questions. Put an in the box next to your answer. 1. Which of the following does NOT provide fuel for the body? protein fat carbohydrates vitamins 2. An example of a food containing trans-fats is: canola oil eggs margarine hamburger patty 3. The Nutrition Facts label includes all of the following EXCEPT: portion size fat carbohydrates starch 4. An example of monounsaturated fat is: corn oil canola oil margarine butter 5. Which of the following does NOT provide carbohydrates to the body? milk green beans sugar hamburger patty 6. Which form of dairy products has the highest source of calcium? high fat (whole milk) low fat (skim milk) both forms have the same amount of calcium 7. Fiber is NOT important for: providing roughage providing a quick source of energy helping the body get rid of some of the cholesterol we eat helping slow down absorption of glucose The following statements are either true or false. Put an in the box under your answer. True False 8. Sugar and sweets raise blood sugar level much more than other foods with carbohydrates. 9. The Plate Method is a guide to meal planning. 10. Only salty-tasting foods are high in sodium. 11. Heart-Healthy fat is low in calories. August 2003 K 2nd

8 Dining with Diabetes 6:8 Dining with Diabetes Program Evaluation Please take the time to complete this evaluation. Do not sign your name. We appreciate your comments and your honest responses. Thank you. 1. What did you enjoy most about Dining with Diabetes? 2. Tell us about something new that you learned or something that surprised you. 3. What do you feel you still need or want to learn about diabetes? continued

9 Dining with Diabetes 6:9 Program Evaluation continued 4. What did you enjoy least about Dining with Diabetes? 5. What ideas do you have that would make this a better program.