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Healthy Eating: Pre-Diabetes

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

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Healthy Eating: Pre-Diabetes

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

  2. 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

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

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

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

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

  7. 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

  8. 2 Types of Fibre Soluble Fibre • Lowers blood sugar • Lowers cholesterol Insoluble Fibre • Keeps you regular

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

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

  11. Meal Time: Plate Method

  12. Meal Time: Plate Method

  13. Is this a balanced meal? Yes!

  14. Is this a balanced meal? No!

  15. Is this a balanced meal? Yes!

  16. Activity: Build Your Own Meal

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

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

  19. Bad Fat: Trans Fat

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

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

  22. Nutrition Labels Amount of Food

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