Diabetes and Meal Planning

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Paul Small
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1 Diabetes and Meal Planning A diabetes meal plan can help guide yu thrugh hw much and what kinds f fd yu can chse t eat fr meals and snacks. Creating a meal plan that fits in with yur schedule and eating habits can put yu n track t imprving yur bld pressure, chlesterl, and bld glucse. There are several imprtant meal planning tls: The Plate Methd Reading a Fd Label Carb cunting The Plate Methd This methd allws yu t create a balanced meal with special attentin t yur carbhydrate and calrie intake. 1. T get started, imagine there is a line straight dwn the center f a standard nine inch dinner plate. Then picture a secnd line cutting hrizntally thrugh ne f the halves s that yu nw have three sectins. Diabetesfrecast.rg

2 2. Fill the largest sectin with nn-starchy vegetables. The fllwing are gd chices fr nn-starchy vegetables. Cucumber Eggplant Greens (cllard, kale, mustard, turnip) Mushrms Onins Peppers Radishes Salad greens (chicry, endive, escarle, lettuce, rmaine, spinach, arugula, radicchi, watercress) Spruts Squash (cushaw, summer, crkneck, spaghetti, zucchini) Tmat Artichke Asparagus Baby crn Beans (green, wax, Italian) Bean spruts Beets Brussels spruts Brccli Cabbage (green, bk chy, Chinese) Carrts Cauliflwer Celery Cleslaw (packaged, n dressing) 3. In ne f the smaller sectins, place grains and starchy fds. The fllwing are gd chices fr grains and starchy fds: Bulgur (cracked wheat) Whle wheat flur Whle ats/atmeal Whle grain crn/crn meal Ppcrn Brwn rice Whle rye Whle grain barley Whle farr Wild rice Buckwheat Buckwheat flur Millet Quina Parsnip Plantain Ptat Pumpkin Acrn squash Butternut squash Green Peas Crn Dried beans such as black, lima, and pint Lentils Dried peas such as black-eyed and split Fat-free refried beans Vegetarian baked

3 4. In the ther small sectin, put yur prtein. The fllwing are gd chices fr prteins: Plant-Based Prteins Beans such as black, kidney, and pint Bean prducts like baked beans and refried beans Hummus and falafel Lentils such as brwn, green, r yellw Peas such as black-eyed r split peas Edamame Sy nuts Nuts and spreads like almnd butter, cashew butter, r peanut butter Tempeh Tfu Prducts Pultry Chicken Turkey Crnish hen Cheese and Eggs Reduced-fat cheese Cttage cheese Egg whites and egg substitutes Fish and Seafd Fish high in mega-3 fatty acids like Albacre tuna, herring, mackerel, rainbw trut, sardines, and salmn Other fish including catfish, cd, flunder, haddck, halibut, range rughy, and tilapia Shellfish including clams, crab, imitatin shellfish, lbster, scallps, shrimp, ysters. Beef, Prk, Veal, Lamb Select r Chice grades f beef trimmed f fat including: chuck, rib, rump rast, rund, sirlin, cubed, flank, prterhuse, T-bne steak, tenderlin Beef jerky Lamb: chp, leg, r rast Organ meats: heart, kidney, liver Veal: lin chp r rast Prk: Canadian bacn, center lin chp, ham, tenderlin Game Buffal, strich, rabbit, venisn Dve, duck, gse, r pheasant (n skin) 5. Add a serving f fruit, a serving f dairy r bth as yur meal plan allws. 6. Chse healthy fats in small amunts. Fr cking, use ils. Fr salads, sme healthy additins are nuts, seeds, avcad and vinaigrettes. 7. T cmplete yur meal, add a lw-drink like water, unsweetened tea r cffee. "Create Yur Plate - American Diabetes Assciatin." American Diabetes Assciatin. American Diabetes Assciatin, Web. 05 Nv "Diabetes Meal Plans and a Healthy Diet." American Diabetes Assciatin. American Diabetes Assciatin, 1 July Web. 30 Oct

Reading a Nutritin Label Learning hw t read a fd label can help yu manage yur calrie, sdium, carb, and fat intake. On a whle, it is a great tl t help yu make healthier and mre infrmed eating chices.

4 Reading a Nutritin Label Learning hw t read a fd label can help yu manage yur calrie, sdium, carb, and fat intake. On a whle, it is a great tl t help yu make healthier and mre infrmed eating chices. 1. Start with the serving infrmatin at the tp f the label. This will tell yu the size f a single serving and hw many ttal servings there are in the package r cntainer. The nutritinal infrmatin n the rest f the label applies t ne serving. 2. Next, check the ttal number f calries per serving. Pay attentin t the calries per serving and hw many servings yu re really cnsuming if yu eat the whle package. Calries n a nutritin label are frequently the first stp n the label. But keep in mind that a higher-calrie fd might be wrth eating if it als cntains a lt f nutrients. 3. Then mve nt the listing fr fats. Based n a 2,000 calrie diet per day, n mre than grams f saturated fat shuld be cnsumed. Try t chse fds with relatively mre plyunsaturated and mnunsaturated fat, and less saturated and trans fat. 4. Shift dwn t sdium next. Like trans and saturated fats this is a nutrient that yu ll want t cnsume in limited amunts. In sme peple, sdium can increase bld pressure because it hlds excess fluid in the bdy, creating an added burden n yur heart. Sdium als isn t just fund in basic table salt. It can be fund large in large quantities in prcessed fds. Gd ptins t avid excess salt intake include eating pizza with mre vegetables than meat r cheese, fresh skinless pultry, and lwer-sdium sups. It s recmmended that adults cnsume n mre than 2,000mg f sdium daily.

5. Nw let s fcus n dietary fiber. Eating a diet high in dietary fiber prmtes healthy bwel functin. Additinally, a fiber rich diet may reduce the risk f heart disease.

5 5. Nw let s fcus n dietary fiber. Eating a diet high in dietary fiber prmtes healthy bwel functin. Additinally, a fiber rich diet may reduce the risk f heart disease. The American Heart Assciatin recmmends at least 25mg f fiber a day. 6. N daily reference value has been established fr sugars because n recmmendatins have been made fr the ttal amunt t eat in a day. Keep in mind, the sugars listed n the Nutritin Facts label include naturally ccurring sugars (like thse in fruit and milk) as well as, thse added t a fd r drink. Cnsuming t much added sugar in yur diet can increase yur risk fr cardivascular disease, and cntribute t besity, high bld pressure and high chlesterl. Added sugars are thse that are nt naturally ccurring in fds and add calries withut cntributing nutrients. Cmmn added sugars include crn sweetener, crn syrup, fruit juice cncentrates and high-fructse crn syrup. 7. A %DV is required t be listed if a claim is made fr prtein, such as "high in prtein". Otherwise yu re nt likely t find a % daily value fr prtein n a label. The Centers fr Disease Cntrl and Preventin recmmends that 10 percent t 35 percent f yur daily calries cme frm prtein. Fr adult wmen that s abut 46 grams f prtein a day, and 56 grams fr adult men. 8. Many Americans dn t get enugh Vitamin A, Vitamin C, Irn r Calcium in their diets. Getting enugh f these nutrients can imprve yur health and help reduce the risk f certain diseases and cnditins. Vitamin A is imprtant fr nrmal visin, the immune system, and reprductin. It can als help the heart, lungs, kidneys, and ther rgans wrk prperly. Vitamin A can be fund in animal prducts like eggs, milk and fish, as well as in fruits and vegetables including ranges and apricts and spinach and carrts. Vitamin C is a pwerful antixidant that can help bst the immune system, and help prevent damage t ur bdies frm pllutants and ther txic substances. Gd surces f vitamin C include ranges and grapefruits, and peppers, tmates and spinach.

6 Calcium is a mineral that is needed by the bdy fr strng bnes, nrmal pulse rate, bld cltting, and the transmissin f nerve impulses. Frtified fds like milk, range juice and margarine are gd surces f calcium. It can als be fund in cllard greens, spinach and many beans. Irn is crucial in distributing xygen arund t different tissues in the bdy. Red meat, chicken, sybeans, spinach and strawberries are just a few great surces f irn. 9. Dietary Values (DV) are recmmended levels f intakes. DVs in the ftnte are based n a 2,000 r 2,500 calrie diet. % f Dietary Values (%DV) are based n the Daily Value recmmendatins fr key nutrients fr a 2,000 calrie daily diet. Hw t Read a Fd Label." Health.cm. Health Media Ventures, Inc., Web. 05 Nv "Nutrient Facts - MyFdDiary." Nutrient Facts - MyFdDiary. MyFdDiary, Web. 09 Nv Pinkwish, Mary Desmnd. "Hw t Read Nutritin Facts Labels." Real Simple. Real Simple, Web. 05 Nv "Understanding Fd Nutritin Labels." Understanding Fd Nutritin Labels. American Heart Assciatin, 15 May eb. 05 Nv "U.S. Fd and Drug Administratin." Hw t Understand and Use the Nutritin Facts Label. U.S. Fd and Drug Administratin, 09 Apr Web. 09 Nv

Understanding Your Total-Cholesterol-to-HDL Ratio

Understanding Your Total-Cholesterol-to-HDL Ratio Understanding Yur Ttal-Chlesterl-t-HDL Rati Yur ttal-chlesterl-t-hdl rati is measured during a bld test called a lipid prfile. This wrksheet will help yu learn mre abut this rati. It will als help yu: