Control your weight Exercise. take it as prescribed. possible

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1 University it Pharmacy

2 Eat well Control your weight Exercise If you take medication for diabetes, take it as prescribed Check your blood sugar daily if Check your blood sugar daily if possible

3 Respect QUANTITY Choose the right QUALITY Limit sugars and sweets, not avoid Limit high fat foods Fried foods, chips and pastries Eat more fiber Brown breads, dried beans, brown rice Eat at REGULAR times Three meals per day Correct spacing of 4 to 6 hours

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5 Carbohydrates breads, rice, grains, beans, and honey Proteins milk, yogurts, meats, eggs, fishes, and nuts Fats Meat fat, oils, butters, ice creams, and mayo Minerals and Vitamins Minerals and Vitamins Vegetables and fruits

6 Major source of energy Include sugars, starches, and fiber Sugars: food ingredients that end in ose are most likely sugars (lactose, fructose, glucose) Starches: long chains of these sugars which h are broken down into individual id sugars when digested

7 Fiber: comes from plants and is also a complex carbohydrate, like starch Not absorbed Do not count as blood sugar Can trap cholesterol lin the intestine ti Carbohydrates provide 4 cal/g

8 To build and maintain muscle, skin, and cells in the body Break kdown to amino acid Proteins provide 4 cal/g

9 One source of energy Important in relation to fat soluble vitamins and body function Two categories Saturated: source of cholesterol, related heart diseases, animal fats Unsaturated: t good fat, ftvegetable tbl fats ft Fats provide 9 cal/g

10 Essential for life May be supplemented if needed Minerals, like calcium, may be important if you have osteoporosis Iron may be important tif you are anemic Limiting sodium intake for your blood pressure ( < 1800 mg/day)

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12 Fats, Sweets and Alcohol: limit intake Milk, Meat, Meat Substitutes, and Other Proteins: 2 3 servings Fruits: 2 4 servings Vegetables: 3 5 servings Grains, Beans, and Starchy Vegetables: 6 or more servings

13 Make half of your rplate fruits and vegetables Switch to skim or 1% milk Vary your protein choices (notice the word meat is gone) Twice a week make seafood the protein on your plate Eat beans Make k at least thlf half of your grains whole

14 Keeptrack of the amount of carbohydrates eaten at each meal or snack Focus on carbohydrates affecting blood sugar Carbohydrate counting is a meal planning technique To know how many carbohydrates you eat Help to keep your blood glucose levels

15 Simply pyadd together the total amount of carbohydrates for each item you are eating Example: 1 slice of bread with ham (15 grams) 1 cup of milk (15 grams) 1 banana (15 grams) TtlC Total Carbs = 45 grams For this meal, you at 45 grams of carbohydrates

16 1 small piece of fresh fruit (4 oz) 2/3 cup of plain fat free yogurt or 1/2 cup of canned or frozen fruit sweetened with sugar substitutes btit t 1 slice of bread (1 oz) or 1 (6 inch) 2 small cookies tortilla 2 inch square brownie or cake 1/2 cup of oatmeal without frosting 1/3 cup of pasta or rice 1/2 cup ice cream or sherbet 4 6 crackers 1 Tbsp syrup, jam, jelly, sugar or 1/2English muffin orhamburger honey bun 2 Tbsp light syrup 1/2 cup of black beans or starchy 6 chicken nuggets vegetable 1/2 cup of casserole 1/4 of a large baked potato (3 oz) 1 cup of soup 1/4 serving of a medium french fry

17 Fiber is added into the total amount of carbohydrates Fiber does not affect blood glucose Subtract fiber from the total carbohydrates Total carbohydrates fiber = 6 2 = 4 4 grams of carbohydrate counted Nutrition Facts Serving Size 1 ounce (About 39 pieces) Servings Per Container 12 Amount Per Serving Calories 160 Calories from Fat 120 % Daily Value* Total Fat 13 g 20% Saturated Fat 2 g 10% Cholesterol 0 mg 0% Sodium 190 mg 8% Total Carbohydrate 6 g 2% Fiber 2 g 5% Sugars 1 g Protein 7 g Vitamin A 0% Vitamin C 0% Calcium 2% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

18 When you are eating things like cereal, always remember to look at serving size and if you are increasing the serving size, increase the number of carbohydrates also Example: eat a double serving of Cheerios, double the number of carbohydrates

19 Campbell s Condensed Soup 1 cup of soup 1) Double the total carbohydrates and fiber 2) Carbohydrates will be 30g and fiber will be 4g 3) Total carbohydrates count = 26g (30g 4g) Healthy Request Vegetable e Beef Serving Size 1/2 cup (120mL) Servings Per Container 2.5 Calories 90 Calories from Fat 15 Amount Per Serving % Daily Value* Total Fat 1.5g 2% Saturated Fat 0.5g 3% Cholesterol 5mg 2% Sodium 480mg 20% Potassium 400mg 11% Total Carbohydrates 15g 5% Fiber 2g 8% Sugars 3g Protein 4g Vitamin A 50% Vitamin C 0% Calcium 2% Iron 4% *Percent Daily Values are based on a 2,000 calories diet. Your daily values may be higher or lower depending on your calorie needs.

20 Carbohydrates in Type 2 diabetes g/meal g/snack Used to calculate or adjust insulin doses Type 1 diabetes 1 unit insulin = 15 g of carbohydrates (1:15)

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22 Carbohydrates (starch and fruit): Choose an amount the size of your fist. Proteins: choose an amount the size of the palm of your hand and the thickness of your little finger. Vegetables: choose you can hold in Both hands. Fats: limit fat to an amount the size of the tip of your thumb.

23 Let s calculate together... 1apple= 15 g ½ cup carrots = 15 g 1 potato = 15 g 1 piece of meat = 0 g Broccoli = 0 g 1 Cup milk= 15 g

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25 Starch: pasta, peas, corn, and potatoes Grains: rice and oats For healthy eating Whole grain bread, grains,,p pastas, potatoes or corn AT EVERY MEAL! Limit use of cakes, pies, desserts

26 RECOMMENDED SERVINGS 6 or more serving per day Some examples of one serving 1 slice whole grain bread ¾ cup bran cereal ½ cup pasta ⅓ cup brown rice 1 small potato ½ cup corn

27 Dried beans, legumes,,peas Fish and seafood: cod, tuna, salmon, clams, crab, and lobster Poultry: chicken and turkey Eggs Red meat: beef, pork, and lamb For healthy eating Lean meat or poultry w/o skin

28 RECOMMENDED SERVINGS 2or 3 servings per day Serving size Portion like the palm of your hand Watch Out for Fat in MEAT!! Do not fry Remove visible fat

29 Unhealthy Fat Saturated fat: full fat cheese, ice cream, ground beef, sausage, butter and chocolate Trans fat: cracker, cookies, cakes, margarines Cholesterol: egg yolks, liver and other organ meats Healthy Fat Unsaturated fat: avocado, olive oil, peanut butter, walnuts, and salad dressings Omega 3 fatty acid: tuna, mackerel, salmon, tofu, and flaxseed oil

30 Choose heart healthy fats Canola oil, olive oil Small portions of nuts No more than 20 nuts per day Choose food labelled no transfats

31 Good source of calcium and high quality protein Recommended servings 2 or 3 servings per day 1 serving = 1 cup Choose milk and yogurt with 1% fat or less Use sugar free or plain yogurt Plain soy milk You can eat ice cream, frozen yogurt or pudding occasionally Choose non of low fat cheese

32 Source of vitamin, mineral, and fiber Fruits Fresh, frozen or canned Fresh has more fiber than juice Apples, banana, berries, grapefruit, etc Non starchy vegetables Fresh, frozen and canned without added sodium, ft fat and sugar Asparagus, baby corn, broccoli, celery, cucumber, mushrooms, peppers, etc

33 Recommended servings Eat 3 to 7 servings a day At least 3 should be fruit Aim for 1 fruit and 1 2 vegetables at each meal Most vegetables contain little calories and sugar What is a serving? Generally ½ cup of fruit or vegetable if cut 1 cup of leaves or 1 piece of fruit Have fruit as your dessert at every meal

34 Sugar alcohols : reduced calorie sweeteners Lactilol, maltilol, mannitol, sorbitol, xylitol Half the calories of sugar Artificial sweeteners: Saccharin (Sweet N Low) Aspartame (NutraSweet or Equal) Acesulfame Potassium (Sweet One) Sucralose (Splenda) Neotame

35 Yes, but limit the amount and have it with food Two for men, one for women 1 drink = 1 bottle of beer 3.5 ounces of wine 1.5 ounces of hard liquor Be careful! Never drink on an empty stomach especially if you take medication

36 Counting carbohydrates while dining out at a restaurant can be difficult Roasted, baked, broiled, or grilled poultry,fish, or seafood Look for a vegetable dish Take it easy on the breadbasket, and be sure to count it toward your meal plan Skip the fries and go for the salad Look for the "nutritional facts" brochures in restaurants

37 Carbohydrate counting Portion size of your plate Healthy eating: Whole grain bread, brown rice or corn Lean meat Colourful vegetables Finish the meal with low fat plain yogurt with fresh fruit Never skip a meal!

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