S TA R L A R O B I N S O N, M. S., O S U D I E T E T I C I N T E R N

Transcription

1 HEALTHY EATING FOR DIABETES S TA R L A R O B I N S O N, M. S., O S U D I E T E T I C I N T E R N

2 WHY IS IT IMPORTANT TO EAT HEALTHY WITH DIABETES? Maintain a healthy body weight Provide yourself with vitamins, minerals, and antioxidants Decrease your risk of other chronic diseases Decrease your risk of complications from Diabetes Achieve better health Improve your quality of life

3 HEALTHY BLOOD SUGAR RANGES American Diabetes Association Recommends: * Your doctor may have different ranges for you * FASTING mg / dl 1-2 HOURS AFTER A MEAL Less than 180 mg / dl How do you know if you re achieving these ranges? Check your blood sugar often! Check it at different times during the day: When you wake up, before meals, after meals, before bed.

4 WHAT DOES A HEALTHY DIET LOOK LIKE? Portion control Eat a variety of fruits, vegetables, and whole grains Choose lean proteins over proteins that have higher fat contents Choose grilled, roasted, steamed, poached, baked, stewed, or stir-fried items instead of deep-fried items

5 WHAT DOES A HEALTHY DIET LOOK LIKE? Choose healthy fats such as olive oil, canola oil, avocado, olives, fish, nuts & seeds, and flax Avoid harmful fats such as butter, lard, bacon grease, shortening, full-fat milk & cheeses, coconut oil, and palm oil Consume alcohol in MODERATION and WITH food 1 drink for women, 2 drinks for men per day 1.5oz liquor, 5oz wine, 12oz beer Avoid sugar-sweetened beverages such as soda pop, juices, energy drinks, etc.

6 HOW DO WE ACHIEVE HEALTHY BLOOD SUGARS WITH DIET? Carbohydrates raise blood sugar But not all carbohydrates are bad they are our body s preferred source of energy Control and be consistent with carbohydrate intake Eat breakfast, lunch, and dinner on a regular schedule Eat around the same amount of carbohydrates each meal Do not go more than about 4 hours during the day without a meal or snack

7 HOW DO WE ACHIEVE HEALTHY BLOOD SUGARS WITH DIET? High-fiber whole grains and vegetables have a lower impact on blood sugar than refined grains Focus on increasing these in your diet, but you can still enjoy refined items occasionally Become familiar with common portion sizes Become familiar with reading nutrition labels

8 THE PLATE METHOD The plate method is great visual tool to help you get an appropriate amount of carbohydrates at each meal Half of the plate should be nonstarchy vegetables 1/4 of the plate should be a lean protein 1/4 of the plate should be a starch Side items can include a small piece of fruit and a small glass of milk or yogurt

9 THE PLATE METHOD Carbohydrate Foods Potatoes 3oz whole, ½ cup mashed Winter Squash 1 cup Corn ½ cup Peas ½ cup Beans ½ cup Breads 1 slice, ½ bun, 6 tortilla Grains 1/3 cup rice, ½ cup oats Fruit - varies Milk 1 cup Yogurt ¾ cup

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11 HOW DO WE ACHIEVE HEALTHY BLOOD SUGARS WITH EXERCISE? Exercise helps cells take up sugar from the blood Exercising after meals can help bring your blood sugar down into target ranges Increasing muscle mass with strength training can improve insulin sensitivity Body weight exercises, yoga, pilates, weight machines, etc.

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13 HOW DO WE ACHIEVE HEALTHY BLOOD SUGARS WITH EXERCISE? Aim for light intensity exercise every day, such as a short walk, housework, taking the stairs, etc. as often as possible Perform moderate intensity exercise for minutes 3-5 days per week Check your blood sugar before and minutes after exercise to avoid hypoglycemia If blood sugar is under 100 mg/dl, have a small carbohydrate containing snack before beginning exercise if you are on insulin or medication that lowers your blood sugar

14 HOW DO WE ACHIEVE HEALTHY BLOOD SUGARS WITH MEDICATIONS? Different medications work in different ways to help your body control blood glucose levels It is important to take your medications as directed by your doctor Take medications around the same time each day Set reminders to take your medications if you need to Talk with your doctor if you experience any side effects

15 TOOLS TO HELP ALONG THE WAY Food tracking apps such as MyFitnessPal, Calorie King, Fatsecret, Lose It!, Sparkpeople, Carb Counting with Lenny, etc. Blood sugar tracking apps such as MySugr, GlucOracle, Glucose Buddy, BG Monitor, Glooko, DiabetesConnect, etc. Go old school and track your blood sugars, carbohydrate intake, medication, symptoms, etc. in a journal notebook.

16 Date Fasting After Breakfast Before Lunch After Lunch Before Dinner After Dinner Bedtime 11/ / / / / / / / /

17 TIPS FOR THE HOLIDAYS Eat and drink in moderation practice mindful eating Focus on sharing memories and bonding with friends and family Fit in some activity after the big meal go for a walk or play an active game If you are hosting, send leftovers home with guests If not hosting, don t take more than one serving of leftovers or refuse them altogether

18 TIPS FOR THE HOLIDAYS Make half of your plate non-starchy vegetables If you are hosting, only make healthier options If you are not hosting, take 1 or 2 healthier dishes you know you will enjoy Don t skip your previous meals to save room for the big feast, this can do more damage than good Have small portions of dessert items Have your testing supplies, oral medications, and insulin with you

19 QUESTIONS?