Your guide to a healthy lifestyle

Your guide to a healthy lifestyle

WHAT S INSIDE? HEALTHY EATING Using the Plate Method 3 YOUR PATH TO BLOOD SUGAR CONTROL The Food Label Keep Track of Your Carbs The Glycemic Index Healthy Substitutions 4 7 8 9 When you re living with diabetes, watching what you eat and being active are key steps in helping you manage your blood sugar. Making small changes may be simpler than you think. This guide contains lots of useful tips that can help you get on the path to better blood sugar control. Let s get started! Kick-start Your Meal Plan Food Facts GETTING ACTIVE Why It s Good to Get Moving 10 12 19 Getting Started 20 The Ideal Workout Plan 22 Everyone Can Be Active 24 Blood Sugar and Being Active 25 Keep Track of Your Results 26 Always check with your doctor before making any changes to your diabetes management routine including any changes to your diet and/or exercise routine. BETTER BLOOD SUGAR CONTROL 27 1

8 OZ LOW CALORIE DRINK ½ CUP FRUIT NON-STARCHY VEGGIES 9 PLATE MEAT & PROTEIN GRAINS & STARCHES HEALTHY EATING USING THE PLATE METHOD Following a meal plan can be hard. But the Plate Method is a useful tool that can make healthy eating and meal planning simpler. Simply divide your plate into these three parts: Half should be non-starchy veggies A quarter should be healthy grains and starches A quarter should be lean meats and other healthy proteins Add a serving of fruit, a serving of dairy or a salad with a low-fat dressing. Finish your meal with an 8 oz drink such as water, coffee, or tea with no sugar. The Plate Method helps you balance your meals so you can start living a healthier lifestyle. 3

THE FOOD LABEL It s important to read food labels to help you make healthy food choices. Here are a few key food label items that people living with diabetes should pay special attention to: CARBS Understanding carbs is key to healthy eating. The balance between insulin and carbs in your body can affect your blood sugar levels. Foods can fall into one or more of the following types of carbs: starches, sugars, and fiber. % SERVING SIZE Always check the serving size. The portion you re planning to eat may not be the same as the serving size listed on the label. PERCENT DAILY VALUE On the right side of the label, you ll find the amount per serving of each ingredient shown as a percent of the daily value. This daily value is based on what the FDA suggests for a daily amount. This part of the label gives you an idea of how one serving of that food will fit into your daily meal plan. STARCHES Starches are also known as complex carbs. Some foods that contain starch are: Veggies, like peas, corn, lima beans, and potatoes Dried beans and lentils Grains, like oats, barley, and rice Grains can be either whole or refined. Whole grain foods are better because they are rich in vitamins, minerals, and fiber. 4 FATS Saturated fat, trans fat, and cholesterol are considered unhealthy fats and should be limited. But not all fats are bad for you. Monounsaturated fats (found in olives and peanut butter), polyunsaturated fats (found in walnuts), and omega-3 fatty acids (found in salmon) are healthier and can help lower bad cholesterol and prevent clogged arteries. 5

CARBS (CONT D) SUGARS Sugars are also known as simple or fast-acting carbs. There are two types: Natural sugars (found in foods like milk and fruit) Added sugars (found in processed foods and sweets like cake and candy) KEEP TRACK OF YOUR CARBS The grams of sugar on a food label tell you the amount of natural and added sugars found in that food. FIBER Fiber helps digestion and makes you feel full. Some foods that contain fiber are: Beans and legumes Veggies and fruits, especially those with skins and seeds that you can eat Whole grain pasta and breads Nuts Another good meal-planning technique is carb counting. The recommended carb count varies, so you should talk to your doctor about your needs. As a starting point, try to keep each meal between 45 and 60 grams of carbs. To figure out how many carbs are in a food, look at the grams of total carbs on the food label. Be sure to note the serving size. If you can t find a food label, consult the Food Facts section on pages 12-17. Adults should aim for 25 to 30 grams of fiber per day. 6 7

HEALTHY SUBSTITUTIONS THE GLYCEMIC INDEX Not all carbs are the same. Make sure you consider the glycemic index (or GI) of a food. The GI tells you how a food will affect your blood sugar. High GI foods (such as white bread and white rice) raise blood sugar more than foods with a medium or low GI (like fruits and non-starchy veggies). Another simple way to start eating better is to look for more healthy options. Many food choices you make every day can be made healthier without losing taste. But, as always, be sure to check your portion sizes. INSTEAD OF: TRY: Foods that are more cooked or processed have a higher GI. If you include a high GI food in your meal, try to balance it out with a lower GI food. You can t find the GI on food labels, but there are websites that can help. Look to online sources like WebMD or Harvard Health Publications for more info. Candy bar French fries Fried chicken Fried fish sticks 10 strawberries or other types of fruit 1 baked potato, 1 tbsp low-fat sour cream 3 oz roasted chicken 3 oz broiled salmon Fried rice ½ cup brown rice, ½ cup black beans Sugary cereal 1 cup whole grain oatmeal, fresh fruit When eating out, look for items on the menu with healthy keywords such as grilled, broiled, and roasted, instead of items that are breaded and fried. Fried foods can have extra calories and fat. 68 9

KICK-START YOUR MEAL PLAN Through better meal planning, you can start living a more healthy lifestyle. Here s a sample meal plan to get you started: LUNCH calories: 279 carbs: 38 g fats: 3 g 2 eggs 1 whole wheat tortilla ½ cup green bell pepper ½ cup tomatoes 1 tbsp salsa Scramble eggs and add sliced bell pepper and tomatoes. Wrap in whole wheat tortilla and top with salsa. 2 slices whole wheat bread 2 oz lean turkey 1 tbsp hummus 1 cup spinach ½ cup cucumbers Carrot sticks with light ranch Toast Toast bread, bread, top top with with hummus, hummus, spinach, spinach, cucumbers, cucumbers, and and turkey. turkey. Have 8 Have baby carrots carrots and and light 1 tbsp ranch fat-free as a ranch side. as a side. BREAKFAST calories: 262 carbs: 29 g fats: 9 g DINNER calories: 371 carbs: 27 g fats: 18 g 1 cup fat-free yogurt ¼ cup blueberries ¼ cup raspberries 1 oz almonds Place crushed almonds in a cup, add fat-free yogurt and top with blueberries and raspberries. 3 oz salmon 1 tbsp olive oil ½ cup brown rice 1 cup green beans Brush fish with olive oil and bake. Serve with a side of brown rice and green beans. A NOTE ON ALCOHOL Drinking alcohol can result in delayed low blood sugar. Ask your doctor if it s okay to drink at all. If so, find out how to manage your blood sugar levels and always SNACKS calories: 404 carbs: 54 g fats: 15 g drink in moderation. 10 11

FOOD FACTS Sometimes food labels aren t available. This section gives you an idea of the number of calories and carbs in many common foods, which will help you plan your own healthy meals. GRAINS VEGGIES TYPE SERVING SIZE CALORIES CARBS Corn (yellow) ½ cup 78 17 g Potato (BP) 1 medium 159 36 g Potato (MM) ½ cup 85 19 g TYPE SERVING SIZE CALORIES CARBS Bagel 1 bagel 270 53 g Bread (W) 1 slice 69 13 g Bread (WW) 1 slice 69 12 g Cereal (Cheerios) ½ cup 55 11 g Cereal (cornflakes) ½ cup 51 12 g Grits ½ cup 54 12 g Pasta ½ cup 110 21 g Rice (W) ½ cup 102 22 g Rice (brown) ½ cup 107 22 g Rice (fried) ½ cup 125 17 g Tortilla (corn) 1 medium 52 11 g Tortilla (WW) 1 medium 105 22 g Yam (BP) 1 medium 165 38 g Peas (C) ½ cup 66 12 g Broccoli (C) ½ cup 27 6 g Carrots (R) ½ cup 26 6 g Cauliflower (C) 1 cup 29 5 g Green bell pepper ½ cup 15 3 g Tomato (R, cherry) ½ cup 13 3 g Cucumber (R) ½ cup 7 1 g Iceberg lettuce (R) 1 cup 8 2 g Spinach (R) 1 cup 7 1 g Onions (R) 1 cup 46 11 g Squash (C) ½ cup 18 4 g Green beans (C) ½ cup 22 5 g W= White WW = Whole wheat BP = Baked with peel C = Cooked MM = Mashed with milk R = Raw 12 13

FRUITS PROTEIN TYPE SERVING SIZE CALORIES CARBS Apple 1 cup 57 15 g Applesauce ½ cup 51 14 g Banana 1 cup 134 34 g Blueberries ½ cup 42 11 g Cantaloupe 1 cup 53 13 g Dates ½ cup 207 55 g Grapefruit ½ cup 37 9 g Grapes ½ cup 52 14 g Orange ½ cup 42 11 g Peach 1 cup 66 16 g Pineapple ½ cup 41 11 g Raisins ½ cup 217 57 g Strawberries 1 cup 49 12 g Watermelon ½ cup 23 6 g TYPE SERVING SIZE CALORIES CARBS Chicken breast (B) 1 oz 46 0 g Cod (B, BR) 1 oz 28 0 g Egg 1 medium 63 0 g Ground beef (exl) 1 oz 48 0 g Hot dog (Bf/P) 1 hot dog 180 1 g Pork chop (B/G/BR) 1 oz 56 0 g Prime rib 1 oz 56 0 g Salmon (B/BR) 1 oz 41 0 g Turkey breast 1 oz 26 0 g Veal 1 oz 49 0 g Baked beans ½ cup 195 28 g Black beans ½ cup 99 18 g Garbanzo beans ½ cup 148 25 g Lima beans ½ cup 105 19 g Refried beans ½ cup 91 16 g Hummus 1 tbsp 27 3 g 14 B = Baked BR = Broiled exl = Extra lean G = Grilled Bf = Beef P = Pork 15

DAIRY FATS TYPE SERVING SIZE CALORIES CARBS Cream cheese 2 tbsp 99 1 g Milk (FF) 1 cup 83 12 g Milk (1%) 1 cup 102 12 g Milk (2%) 1 cup 122 12 g Milk (whole) 1 cup 149 12 g Sour cream 2 tbsp 56 1 g Sour cream (FF) 2 tbsp 24 5 g Yogurt (vanilla, FF) 1 cup 198 40 g Yogurt (strawberry, FF) 1 cup 233 47 g American cheese 1 slice 95 2 g Cheddar cheese 1 slice 114 0 g Cottage cheese (LF) 2 tbsp 20 1 g TYPE SERVING SIZE CALORIES CARBS Almonds (DR/UNS) 1 oz 169 5 g Cashews (DR/UNS) 1 oz 163 9 g Pistachios (UNS) 1 oz 161 8 g Walnuts 1 oz 185 4 g Peanut butter 1 tbsp 97 3 g Bacon (pork) 2 slices 87 0 g Butter (UNS) 1 tbsp 102 0 g Margarine 1 tbsp 101 0 g Mayonnaise 1 tbsp 99 0 g Canola oil 1 tbsp 120 0 g Vegetable oil 1 tbsp 120 0 g Olive oil 1 tbsp 119 0 g FF = Fat free LF = Low fat Salad dressing (FFR) 1 tbsp 18 3 g Salad dressing (oil/v) 1 tbsp 43 2 g DR = Dry roasted UNS = Unsalted V = Vinegar FFR = Fat-free ranch 16 17

WHY IT S GOOD TO GET MOVING Being active plays a big part in helping you manage your diabetes. It allows insulin to work better and removes glucose from your blood. A workout routine may help you: Lose weight Improve blood sugar control Reduce risk factors for heart disease Improve your overall health GETTING ACTIVE Exercise can seem hard, but starting small and working your way up can help you live healthier. BE SMART AND PLAY IT SAFE Always work with your doctor to figure out what type and amount of activity is right for you. Before getting active, get a checkup to: Track blood sugar levels Make any changes in diet Check current fitness level Set goals for the future Your doctor may need to adjust your medication after you start a routine. 19

GETTING STARTED Even if you re not active right now, starting out with light workouts can help you start living a more healthy life. As a quick and easy guide, here s a list of workouts that get harder with each level so you can work your way up. BURN ABOUT 100 CALORIES IN 30 MINUTES Stretch Take a dog for a walk Walk around the room during commercial breaks Push a child in a stroller LEVEL ONE LEVEL THREE BURN ABOUT 100 CALORIES IN 15 MINUTES Tread water Lift weights Enjoy a short aerobics class Walk uphill BURN ABOUT 100 CALORIES IN 10 MINUTES LEVEL TWO BURN ABOUT 100 CALORIES IN 20 MINUTES Rake leaves Wash and wax a car Walk briskly through a mall Take a relaxed bike ride Jump rope Play a game of racquetball Walk up stairs Shovel snow LEVEL FOUR Try wearing a pedometer to keep track of your progress and set new goals as you become more active. Just start small and keep working towards a better lifestyle. Always talk to your doctor about your routine. 20 21

STRENGTH TRAINING BENEFITS: Helps your body to better use insulin Can help lower blood sugar GOAL: Do some type of strength training at least 2 times per week. TIP: Try to vary your workouts to involve the muscles in your upper and lower body. Before and after being active, you should stretch. Stretching can help keep joints loose, prevent stiffness, reduce chance of injury, and get your body warmed up for cardio. THE IDEAL WORKOUT PLAN As you start to become more active, try making a more structured workout plan. Your ideal plan should focus on two main types of activity cardio and strength training. Strength training is any activity that strengthens muscles. BENEFITS: CARDIO Helps your body use insulin better Promotes blood flow Lowers blood sugar and blood pressure Improves cholesterol levels GOAL: The American Diabetes Association suggests 150 minutes of mid- to high-level cardio per week. TIP: Try working out 5 days a week for 30 minutes each day. Don t go more than 2 days in a row without being active. 22 23

EVERYONE CAN BE ACTIVE Due to different levels of ability, you may not be able to complete some of the workouts listed in this guide. If you are injured or if your doctor has advised a reduced workout plan, here are some other simple activities that can be done while sitting down. BLOOD SUGAR AND BEING ACTIVE Being active lowers blood sugar by helping your cells use the glucose in your system. Sometimes, even 24 hours after a workout, you may notice a drop in blood sugar. It s important to know how being active affects your blood sugar levels. Low blood sugar (or hypoglycemia) is more likely to occur if you skip a meal or work out for too long. If your blood sugar goes too low (below 70 mg/dl), raise it right away. Take at least 15-20 grams of a fast-acting carb such as: Do arm curls with small hand weights or cans Pass a tennis ball behind your head, then behind your back, then around each calf, then under each leg Push palms against each other for 10 seconds Tighten your ab muscles, then release Always consult your doctor to discuss what works best for you. 2-4 pieces of hard candy ½-¾ cup of orange juice 3-4 glucose tablets Wait 15 to 20 minutes, then check your blood sugar again. If your blood sugar level is still low, repeat. Some other tips: Check blood sugar before and after working out Stop if you notice pain or feel dizzy Talk to your doctor about finding ways to reduce the risk of low blood sugar 24 25

KEEP TRACK OF YOUR RESULTS An easy way to stay focused is to keep track of your workouts. Keep this chart on your fridge to help track your goals. To use this chart: Measure your blood sugar Do a workout that s right for you Check off the type of workout you did Record the total minutes of your workout Measure your blood sugar again BLOOD SUGAR BEFORE CARDIO STRENGTH STRETCH MINUTES BLOOD SUGAR AFTER MON. TUES. WEDS. THURS. FRI. SAT. SUN. BETTER BLOOD SUGAR CONTROL All the tips in this guide can help you get on the path to better blood sugar control. In addition to planning healthy meals and being active, remember to: Talk to and visit your doctor Check your blood sugar levels often Take your medicine as prescribed If you keep these things in mind, you can start living the healthy lifestyle you are capable of! 26 27

TAKE NOTE Use this notes page to write down any questions you might have for your doctor or any goals you would like to set for the future. TIME TO GET HEALTHY A healthy lifestyle begins with just a few small steps. Start by making little changes to see how they can make a difference. 29

Learn more If you would like more information on how to live a healthy lifestyle, please visit the following websites: diabetes.org thedx.com diabeteseducator.org eatright.org dlife.com ndep.nih.gov 2002-2017 sanofi-aventis U.S. LLC. All rights reserved. US.DIA.16.11.011