1. Healthy Eating:Pre-Diabetes Don Mills Diabetes Education Program

3. Food Groups Vegetables & Fruit Milk & Alternatives • Spinach • Broccoli • Strawberries • Banana • Milk • Yogurt • Soy Beverage • Cheese Meat & Alternatives Grains & Starches • Bread • Pasta • Cereal • Rice • Meat • Poultry • Fish • Legumes

4. Eat 3 Meals Everyday • No more than 6 hours apart Breakfast Lunch Dinner

5. Limit Sugars & Sweets • Sugar increases your blood glucose

6. Artificial Sweeteners • Sugar free • Does not increase blood sugar

7. Limit High-Fat Food • You may gain weight from high-fat foods • A healthy weight helps control blood sugar

8. Eat High-Fibre Food What is Fibre? • Plant parts that your body can’t use Why should you eat fibre? • Helps lower: • Blood sugar • Cholesterol • Prevents constipation • Feeling of fullness • Helps manage body weight

9. 2 Types of Fibre Soluble Fibre • Lowers blood sugar • Lowers cholesterol Insoluble Fibre • Keeps you regular

10. Aim for 30 grams Everyday 10 g 5 g 4 g 3 g 5 g 1 g 8 g

11. Drink Water • Sugar from fruit juices and pop increases your blood glucose • Q: What about “No Sugar Added” juice? • Q: What about “natural sugars”?

12. Meal Time: Plate Method

13. Meal Time: Plate Method

14. Is this a balanced meal? Yes!

15. Is this a balanced meal? No!

16. Is this a balanced meal? Yes!

17. Activity: Build Your Own Meal

18. Fat • Good Fat • Bad Fat • Saturated Fat • Trans Fat • Mono unsaturated Fat • Poly unsaturated Fat

19. Bad Fat: Saturated Fat • Animal products • Tropical Oils

20. Bad Fat: Trans Fat

21. Good Fat: Monounsaturated Fat Olive Oil Peanut Oil Avocado Nuts & Seeds

22. Good Fat: Polyunsaturated Fat Safflower Oil Cottonseed Oil Omega-3 Sunflower Oil • Fatty fish • Salmon, mackerel, herring, tuna Walnuts Flax seeds & Oil

23. Nutrition Labels Amount of Food