Diabetes Management: Meals and More

Transcription

1 Diabetes Management: Meals and More Welcome! This webinar will begin shortly. KP Nutrition Services (303)

2 How Does Your Lifestyle Affect Blood Sugar? The following can affect your blood sugar management: The types of food and timing of meals Your physical activity Your ability to handle stress Your weight management 2 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

3 Tipping the Scale for Diabetes Management INCREASE Fruits Vegetables Whole Grains Beans and Legumes Lean Proteins Physical Activity DECREASE Animal Fats Processed Foods Added Sugars Sugar Sweetened Drinks Calories Sedentary Time Stress 3 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

4 Divide a 9-inch plate into four quarters: Fill ½ of the plate with nonstarchy vegetables Fill ¼ with lean protein Fill ¼ with high fiber starch Add fresh fruit or low fat dairy Add healthy fats in small amounts The Plate Method 4 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

5 The Plate Method Put into Action Vegetables at Breakfast? Add greens to your smoothie. Add sautéed peppers, mushrooms, onions to eggs or an omelet. Place poached eggs on asparagus spears. Serve tomato slices and avocado on toast. 5 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

6 The Plate Method Put into Action What if my meal is in a bowl? Think about your meal as percentages: 50% non-starchy vegetables, 25% starchy foods and 25% protein. An example of this could be chicken noodle soup. Use proportions of non-starchy vegetables, noodles and chicken similar to what you would find on a plate. Or have a cup of soup (rather than a bowl) and a side salad. 6 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

7 The Plate Method Put Into Action How does this work with mixed dishes such as tacos and pizza? Some meals combine multiple ingredients into one item. For example, tacos are mostly beef or chicken and tortillas. Simply fill half your plate with that combo food and fill the other half with vegetables (such as fajita peppers and onions). 7 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

8 The Plate Method Put to Action Can I ever have dessert? To include sweets, cut back on other carbohydrate foods at that meal. For example, if you plan to have cake, skip the fruit and/or starchy food. This allows you to keep the amount of carbohydrates about the same. 8 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

9 Breakfast: Menu Ideas for the Plate Method Breakfast tacos: 2 corn tortillas with 2 scrambled eggs, ¼ cup black beans, ¼ cup salsa, shredded cabbage and fresh cilantro Egg sandwich: 1 whole grain English muffin, 1 scrambled egg, 1 ounce cheddar cheese, ¼ avocado, 2 tomato slices and alfalfa sprouts 9 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

10 Lunch: Menu Ideas for the Plate Method Hummus Pita: 1 small whole wheat pita. 2 T. hummus, 1 ounce Swiss cheese, sliced cucumbers, red onion, bell peppers Italian tuna salad: 1 cup arugula, ½ cup cannellini beans, ¼ cup canned tuna, 1 T. capers, tomatoes 10 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

11 Dinner: Menu Ideas for the Plate Method 1 grilled chicken thigh with 1 T. BBQ sauce, 1 corn on the cob, 1 cup steamed green beans 1 veggie burger patty topped with mustard, tomato and onion slices on a sandwich thin bun, ½ cup baked sweet potato fries and side salad 11 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

12 Understanding Carbohydrates Carbs Food is digested Carbs are eaten Carbs are changed to glucose (sugar). Glucose level in the blood increases 12 December 13, 2017 Kaiser Permanente All Rights Reserved.

13 Major Carb Sources Starches: bread, rice, pasta, crackers, potatoes, beans, peas, corn Fruits and fruit juices Milks and yogurts Sugar and sweets 13 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

14 Carbohydrate Targets Start with breakfast (1-2 hours after waking). Main meals every 4-5 hours. Snack only when needed. Avoid skipping meals. Try to eat the same amount of carbohydrates per meal. Carb targets are individualized. Start with g per meal for women Start with g per meal for men Keep snacks to g per snack Breakfast - time: snack- time: Lunchsnack- Dinnersnack- time: time: time time: 14 December 13, 2017 Kaiser Permanente All Rights Reserved.

15 Making Sense Out of Food Labels 1. Check the serving size 2. Check total carbohydrates (not just sugar) 3. Look for higher fiber options: 3-5 grams per serving grams per day Additional Considerations: *Sugar free and no sugar added do not mean carbohydrate free - check the label. * Limit unhealthy fats. Saturated fats and trans fats raise your cholesterol and increase your risk of heart disease. 15 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

16 Menu Ideas with 45 Grams Carbs/Meal Breakfast: Breakfast burrito with 6 tortilla, 1 egg, ½ cup diced potato, low fat cheese and salsa g Toast 1 slice 100% whole wheat bread, add 1 T. peanut butter and ½ of a banana g 16 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

17 Menu Ideas with 45 Grams Carbs/Meal Lunch: Tossed salad with ½ cup garbanzo or black beans, ½ cup corn and small apple 45 g Fill 6 pita bread with veggies, tuna, light dressing and 6 ounces plain Greek yogurt 47-50g 17 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

18 Menu Ideas with 45 Grams Carbs/Meal Dinner: 2/3 cup cooked pasta with 1/2 cup marinara sauce and ground turkey breast; cooked broccoli and a tossed salad with oil and vinegar dressing g 3 ounces grilled fish or chicken breast, medium baked potato with olive oil, 1 cup cooked carrots, raw vegetables, and ½ medium banana sliced over sugar free gelatin 45 g 18 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

19 Healthy Weight and Weight Loss Nutrition Physical Activity Program Resources Smaller Portions Higher Lean Protein Recording Food 150 Minutes per Week Strength Training Stretching Weigh and Win Healthy Connections 19 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

20 Weight Loss and Carb Counting Your Starting Weight Calorie Goal 250 pounds or less Calories More than 250 pounds Calories 1200 calories 1500 calories 1800 calories Total carbohydrates: grams/day grams carbohydrates per meal 15 grams carbohydrates per snack Total carbohydrates: grams/day grams carbohydrates per meal 15 grams carbohydrates per snack Total carbohydrates: grams/day 60 grams carbohydrates per meal grams carbohydrates per snack 20 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

21 Physical Activity Why Activity Matters Being active makes your body more sensitive to insulin so it can work better. Also, your body uses the glucose in the blood for energy when you re active. Other Benefits: Lowers your risk for heart disease Helps you lose or maintain weight Improves the quality of your sleep Relieves stress Strengthens muscle and bones Increases balance and flexibility 21 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

22 Physical Activity How to Fit It In: Aim for 30 minutes, 5 times per week Go for moderate intensity Use a fitness tracker Include strength training Make time for stretching Check your blood sugar before and after exercise when starting an activity program 22 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

23 Stress and Diabetes Stress can raise your blood sugar. Additionally, it may be harder to closely follow your health routine if you're under a lot of extra pressure. What to Do: Look for Triggers. Traffic jams. Work. Finances. We each have our own stress triggers. Identify yours to help you develop a plan. Take Control. Have a plan, learn ways to cope with stressors. Learn how to say NO at times. One great way to cope with stress is EXERCISE! Ask for Help. Learn new strategies for coping with stress. You may find that working with a psychologist or clinical social worker can help you identify the stressors 23 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

24 You May Need to Learn How To Relax! Wellness Coaching Centers for Complimentary Medicine Mindfulness-Based Stress Reduction Yoga or Deep Breathing Exercises Kpwebinar.org 24 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.

25 Benefits Include: Understanding calories and carbohydrates Progressing toward goals Practicing portion control Identifying stressors What to Track: Food Blood Sugar Weight Physical activity Stress Monitoring

26 Learn More Attend an in-person diabetes class at KP Kphealthyme.com click on Diabetes tab Diabetes.org - American Diabetes Association Diabeteseducator.org/patients - American Association of Diabetes Educators»» Thank You for Attending! 26 December 13, Kaiser Foundation Health Plan, Inc. For internal use only.