How to Fight Diabetes and Win. Meal. Planning NUTURNA. Advance Diabetic Support

Transcription

1 How to Fight Diabetes and Win Meal Planning NUTURNA TM Advance Diabetic Support

2 Meal Planning Well-balanced and portion-controlled meals are vital to the control of blood sugar levels and management of diabetes.

3 Plan for Success You can help control your blood sugar levels and provide your body with the fuel it needs by following a diabetes meal plan. Working with a meal plan, you will find it easier to determine how much and what kinds of food you can eat. In addition to providing you with a variety of healthy food choices, your meal plan details how your meals and snacks should be scheduled, balanced, and portioned. Eating at regular times throughout the day, as your doctor advises, helps to keep your blood sugar levels from rising too high or falling too low. Well-balanced meals provide your body the variety of nutrients it needs for energy and good health. Portion control provides your body with the right amount of food it needs and helps to control your blood sugar levels. It is important to work closely with your diabetes care team and take into consideration your age, sex, weight, blood pressure, cholesterol levels, level of activity, and medications taken when establishing a meal plan. Most importantly, your meal plan should be easy to follow and take into consideration what foods you like and dislike, so that you will stick to it. Necessary Nutrients A good meal plan will provide your body the foods with the right amount of nutrients to use for energy, growth, and function. Nutrients include carbohydrates, proteins, lipids, vitamins, minerals, and water. The Three Function of Nutrients Provide Energy Carbohydrates Proteins Lipids Promote Growth and Development Proteins Lipids Vitamins Minerals Water Regulate Body Functions Proteins Lipids Vitamins Minerals Water The three essential nutrients that provide your body with the energy it needs to function include carbohydrates, proteins, and lipids (fats and oils).

4 Carbohydrates Proteins Lipids (Fats and Oils) Primary source of energy for the body % converted to sugar in minutes after eating Have the greatest and most rapid effect on blood sugar levels following a meal or snack Found in breads, grains, starchy vegetables, and fruits Secondary source of energy for the body 58% converted to sugar in 3 4 hours after eating Needed for the growth and development of body tissue Slow down the body s absorption of carbohydrates Found in meat, eggs, and nuts Another source of energy for the body (usually the last nutrient the body will use) Only 10% converted to sugar in several hours after eating Slow down the body s absorption of carbohydrates Needed only in limited quantities, too much fat can elevate cholesterol levels Found in animal fat, vegetable fat, and coconut oil Diabetes Food Pyramid To make healthy food choices for your meal plan, you should consult the Diabetes Food Pyramid recommended by the American Diabetes Association. The pyramid groups foods into six groups based on their nutrient content.

5 Carbohydrates and Diabetes At the base of the Diabetes Food Pyramid is the largest group breads, grains, and other starches. The foods in this group contain mostly carbohydrates. Types of carbohydrates include starches, sugars, and fiber. Starches (also known as complex carbohydrates) are found in: Starchy vegetables like corn, lima beans, peas, and potatoes Dried beans, lentils, and peas like kidney beans, pinto beans, split peas, and black eyed peas Grains like oats, barley, and rice Grain products like bread, crackers, and pasta Sugars (also known as simple or fast-acting carbohydrates) include: Naturally occurring sugars such as those in fruit and milk Added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie Fiber (a non digestible part of plant foods, which aids in digestion) can be found in: Fruits and vegetables, especially those with edible skin and seeds, like apples, corn, beans, and berries Whole grains such as whole wheat pasta, whole grain cereals, and whole grain breads with at least three grams of dietary fiber per serving Beans and legumes such as black beans, kidney beans, pintos, chick peas (garbanzos), and lentils Nuts like peanuts, walnuts and almonds Carbohydrate Counting Your body turns all carbohydrates into sugar except for fiber. Therefore, a carbohydrate is a carbohydrate. All carbohydrates provide the same number of calories: 4 calories per gram. The body stores extra carbohydrates in the liver as glycogen. It can also change extra carbohydrates to fat and store it for later use. Counting carbohydrates will help ensure that you have eaten the correct amount of carbohydrates for your body. Counting also allows for more flexibility and creativity in meal planning as all foods are allowed! There are many tools available to help you count carbohydrates. The best tool is the Nutrition Facts label on food packaging. This label can help you determine the

6 amounts of nutrients in a product and compare one product to another. On the Nutrition Facts label, you should focus on the bold line that shows Total Carbohydrates. Remember, your body breaks down all carbohydrates into sugar (except fiber). So, you must pay attention to the total amount, not just those that are sugars. Also, you should be aware that foods claiming to be sugar-free are not carbohydrate free. It is also very important to pay attention to the serving size. If ½ cup has 15 grams of carbohydrates and you eat 1 cup, you have eaten 30 grams of carbohydrates. The total amount of carbohydrate is more important than the source or type! In addition to reviewing the Nutrition Facts food label, you can buy books that list the nutritional content of foods, including carbohydrates. A good resource is Calories and Carbohydrates by Barbara Kraus. There are also home computer programs that analyze foods and meals for you. You can pick up pamphlets and brochures at restaurants and fast food places that show the nutritional content of their menu items.

7 Finally, if you use the exchange system right now, you can easily convert your exchanges to carbohydrates (see below). You can also interchange the starch, fruit, vegetable, and milk groups. 1 Carb Serving 1 Exchange 15 grams carbohydrate (also known as a carb choice, carb unit or carb) = 1 serving of carbohydrate 1 starch =15 grams carbohydrate = 1 carb choice 1 vegetable = 5 grams carbohydrate = 1/3 carb choice 1 fruit =15 grams carbohydrate = 1 carb choice 1 milk =12 grams carbohydrate = 1 carb choice Meet with your Registered Dietician (RD) to determine how many total carbohydrates you should have and decide the best times for your meals and snacks to keep your blood sugar under control. MY CARBOHYDRATE COUNTING MEAL PLAN Meal / Time Carbohydrates Meal / Time Carbohydrates Breakfast Lunch Dinner Many people with diabetes who take rapid/short-acting insulin can learn to adjust their insulin to match their carbohydrate intake. We call this an insulin-to-carbohydrate ratio. One unit of rapid/short acting insulin usually covers 10 to 15 grams of carbohydrate. If you take insulin, you should check your blood sugar 2 hours after taking short-acting insulin and eating. Do s and Don ts Plan meals before preparing a grocery list. Keep fruits and vegetables on hand for snacking. Limit foods that contain cholesterol (e.g. eggs) and saturated fats (e.g. animal fat, butter). Avoid salt - try using herbs and spices when preparing food instead. Talk with your diabetes care team about the use of alcohol.

8 Eating Out Foods to limit: Choosing foods that fit in your meal plan can be hard when eating out. This chart will help you make healthy choices. Limit fried foods, cold cuts, and higher-fat cuts of red meat Limit food mixtures or casseroles Limit croissants, sweet breads, or stuffed breads Limit butter, sour cream, mayonnaise, salad dressings, sauces, and gravies Limit excessive alcohol and sugary drinks Foods to substitute: Choose poultry, fish, and loin or sirloin cuts of red meat; recommend broiled, grilled or baked foods Choose fruits and non-starchy vegetables Choose whole-grain pastas, breads, and cereals Choose lemon or lime juice, flavored vinegar, low calorie salad dressings, spices, and herbs Choose diet drinks and sparkling waters (without added sugar) Following a diabetes meal plan can help you control your blood sugar levels and provide your body with the fuel it needs, when it needs it. The meal plan is an important tool in keeping your blood sugar levels within the recommended target range. Knowing how the food you eat will affect your blood sugar is vital in the management of your diabetes. Together with your diabetes care team, you can choose foods that not only help you control your blood sugar, but taste good too!

9 My Carbohydrate Counting Meal Plan Meal / Time Carbohydrates Meal / Time Carbohydrates Breakfast Lunch Dinner Meal / Time Carbohydrates Meal / Time Carbohydrates Breakfast Lunch Dinner Meal / Time Carbohydrates Meal / Time Carbohydrates Breakfast Lunch Dinner Meal / Time Carbohydrates Meal / Time Carbohydrates Breakfast Lunch Dinner Meal / Time Carbohydrates Meal / Time Carbohydrates Breakfast Lunch Dinner

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11 NUTURNA Advance Diabetic Support Glucocil GNC Vitamin A Vitamin C Vitamin D Vitamin E Thiamine Riboflavin Niacin Vitamin B6 Folic Acid Vitamin B12 Biotin Pantothenic Acid Calcium Iodine Magnesium Zinc Selenium Cooper Manganese Chromium Alpha Lipoic Acid Gymnema Green Tea Banaba Bitter Melon Fruit Beta Glucan

12 Your Notes: Copyright 2013 Nuturna International, LLC. All rights reserved. Used by permission. May not be reproduced in any form or by any means without prior written permission from Nuturna International, LLC. These statements have not necessarily been evaluated by the Food and Drug Administration. The products featured are not intended to diagnose, treat, cure or prevent any disease.