Managing Diabetes

1. Managing Diabetes • Planning Healthy Meals

2. Topics • Why a Meal Plan? • How do carbohydrates fit into a meal plan? • Which fats are healthiest? • How to “Rate Your Plate”

3. Your Meal Plan • Your Meal Plan Helps You • Reach your blood glucose, blood pressure and cholesterol goals (the ABCs) • Lose weight or keep from gaining weight

4. Your Meal Plan • Your Meal Plan Helps You Choose • What to eat • How much to eat • When to eat

5. Your Meal Plan • Your Meal Plan Should be Based on • What you like to eat and drink • Your work schedule • Your health status • How many calories you need • Your exercise schedule

6. Your Meal Plan • A dietitian can help you develop a meal plan specifically for you … no two meal plans need to be alike • Ask your health care provider to refer you to a dietitian that specializes in diabetes

7. Carbohydrates • Are an important part of a healthy meal plan • Raise blood glucose levels the most • Keeping the amount consistent can help you reach your blood glucose goals

8. Carbohydrates • Many meal plans include 3 to 4 carbohydrate servings at each meal • Each carbohydrate serving equals 15 grams of carbohydrate • Use carbohydrate tables and food labels to learn more about serving sizes

9. Carbohydrates Serving size (15 grams of carbohydrate) • Apple: 1 small • Bagel: ¼ large • Banana: 1 small • Biscuit: 1 • Bread: 1 slice • Cake (unfrosted): • 2-inch square • Cereal: ¾ cup • Corn: ½ cup • Crackers (saltines): 6 • Jelly or jam: 1 tablespoon • Milk: 1 cup • Orange juice: ½ cup • Pasta (cooked): 1/3 cup • Peas: ½ cup • Potato, mashed: ½ cup • Rice: 1/3 cup • Tortilla: 1

10. Reading Food Labels

11. Choose Fats Wisely • Eat less total fat, especially less saturated fat and trans-fat. Both raise LDL (bad) cholesterol. • Choose the kinds of fats that can help lower your cholesterol levels: • Monounsaturated fats • Polyunsaturated fats • Omega-3 fatty acids

12. Choose Fats Wisely • Eat Less • Saturated fats • Trans fats • Cholesterol • Many are “hard” or solid at room temperature

13. Meats Butter Whole milk Cream Cheese Lard and shortening Many baked goods Tropical oils such as coconut and palm oils Sources of Saturated Fat

14. Sources of Trans Fats • Many baked goods like cakes, cookies, donuts and muffins • Many snack foods • Many crackers • Stick margarines • French fries cooked in hydrogenated oils • Trans fat information is required on food labels as of January 2006

15. Choose Fats Wisely • Eat More • Monounsaturated fats • Polyunsaturated fats • Omega-3 fatty acids

16. Sources of Monounsaturated Fat • Canola oil • Nuts like almonds, cashews, pecans and peanuts • Olive oil and olives • Peanut butter and peanut oil • Sesame seeds • Avocado

17. Corn oil Cottonseed oil Safflower oil Soybean oil Sunflower oil Walnuts Pumpkin or sunflower seeds Soft (tub) margarine Low-fat mayonnaise Sources of Polyunsaturated Fat

18. Sources of omega-3 fatty acids • Albacore tuna • Rainbow trout • Herring • Sardines • Mackerel • Salmon

19. Using Food Labels Butter Margarine, stick Margarine, tub Saturated Fat: 1  g+  Trans Fat    : 0.5gCombined Amt:1.5g Saturated Fat: 7g+  Trans Fat    : 0gCombined Amt:7g Saturated Fat: 2g+   Trans Fat   : 3gCombined Amt: 5g

20. Eat More Monounsaturated fats Polyunsaturated fats Omega-3 fatty acids Eat Less Saturated fats Trans fats Review: Choose Fats Wisely

21. Cook with Less Fat • Use a low-fat or fat-free way to cook. • Choose lean cuts of beef, pork and skinless poultry. • Choose low-fat dairy products. • Substitute lower-fat items in your recipes.

22. Wise Food Choices

23. Planning Healthy Meals • Rate Your Plate Goal: • ¼ is carbohydrate • ¼ is meat or meat substitute • ½ is vegetables • May also add another carbohydrate such as a glass or milk or a slice of bread

24. Rate Your Plate

25. Meal Makeover

26. Review • Why is a meal plan important? • How do carbohydrates fit into • your meal plan? • Which fats are the healthiest? • Which are not healthy? • How can you “rate your plate”?

27. Your Action Plan • MY HEALTHY LIVING • ACTION PLAN WORKSHEET • CUTTING BACK ON CALORIES AND FAT • Place a check mark next to steps you'll try for cutting down on calories and fat. • I'll cut back on my usual serving sizes. • I'll order the smallest portion size when I'm eating out. Or I'll share an entree. • I'll try calorie-free drinks or water instead of regular soft drinks and juice. • I'll try low-fat versions of the foods I usually eat. I'll also check the • labels to make sure the calories are reduced. • When cooking, I'll bake, broil or grill and use nonstick pans and cooking sprays. • I'll eat more vegetables and whole grain foods. • Other steps I'll take to cut down on calories and fat are: • _______________________________________________________ • _______________________________________________________ • _______________________________________________________

28. More Help • Diabetes Learning Center • For people who are recently diagnosed with diabetes, or those needing basic information. • Online at diabetes.org/learningcenter • Recipes

29. Diabetes Learning Center

30. Diabetes Learning Center

31. Recipes

32. Recipes

33. For More Information • For more information on diabetes and healthy eating, please call • 1-800-DIABETES or visit diabetes.org

34. For More Information • Contact your local ADA at • 1-888-DIABETES to learn about activities and volunteer opportunities in your community