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The New You: A Positive Outlook for Your Future Ahead with Type-2 Diabetes Session One

The New You: A Positive Outlook for Your Future Ahead with Type-2 Diabetes Session One. Emma Hadler, RD. Instructor Background. Emma Hadler, RD (Registered Dietitian) My Background: Graduated with a B.S in Nutrition and Dietetics at the University of Minnesota

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The New You: A Positive Outlook for Your Future Ahead with Type-2 Diabetes Session One

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  1. The New You: A Positive Outlook for Your Future Ahead with Type-2 DiabetesSession One Emma Hadler, RD

  2. Instructor Background • Emma Hadler, RD (Registered Dietitian) • My Background: • Graduated with a B.S in Nutrition and Dietetics at the University of Minnesota • Completed Dietetic Internship at Mayo Clinic in Jacksonville, FL • Emphasis in geriatrics

  3. Today’s Agenda • Lesson • Diabetes : What is it? • First Steps of: Diet Modifications • First Steps of: Lifestyle Modifications • Food Diaries/Food Recalls • Take-home assignment • Will be used during Session Two!

  4. Today’s Agenda • Session Wrap-Up • Take home points • Questions

  5. Today’s Lesson • Type-2 Diabetes : What is it? • The food you eat is broken down into sugar in your body • “Insulin” is something your body makes to help that sugar get into your body cells and “feed” them • Type 2 diabetes: Your body doesn’t make or can’t use insulin well. • Result: That sugar (glucose) stays in your blood and your cells become too hungry!

  6. Today’s Lesson • Diet Modifications • You don’t need to change everything! • Today we will only cover the basic, first step changes you should take • Be patient! Changes take time

  7. The ADA says…

  8. Diet Modifications • Grains and Starchy Vegetables • Foods richer in starch (pasta, bread, grains), not rich in sugar (cookies, cakes, candy) • These foods have less effect on your blood sugar • Dietary Fiber • Whole Grains • Beans

  9. Diet Modifications • Non-starchy Vegetables • Fresh or frozen is best • Leafy greens, green beans, broccoli, tomatoes, mushrooms, peppers

  10. Diet Modifications • Protein • Lean; Doesn’t contain a lot of saturated fats • Chicken and turkey without skin • Fish – salmon or tuna • Tofu – good for vegetarians

  11. Diet Modifications • Dairy • Skim or 1% milk • Low-fat, low-sugar yogurt : Try Greek or Plain • Fruits • Fresh • Not canned in sugary syrup • Eating fruit last may reduce desire to eat dessert

  12. Can I have Dessert? • Of course! • Look for reduced sugar or sugar-free snacks and desserts • Reduce overall intake • You might not miss it as much as you think!

  13. Quick Tip: • If eating out, package up half of your meal before you begin eating

  14. Today’s Lesson • Lifestyle Modifications • Exercise is important • Aim for 30 minutes a day for 5 days a week • Moderate activity • Brisk walking, swimming, aerobics classes • Low resistance weight training and flexibility activities • Yoga

  15. Other Lifestyle Modifications • Maintain a good social life • Stay hydrated! • Stay positive about your future ahead • There is hope for type-2 diabetes • It starts with you!

  16. Food Diaries/Food Recalls • Keeping a record of daily food intake • ALL foods eaten and amounts • Sometimes physical activity • Can help you, and health care professionals, recognize and modify diet and lifestyle behaviors

  17. Example

  18. Homework!  • Please fill out your own 2-day food diary • Pick any 2 days within the next week to record ALL of your food intake, including time and amount eaten • Jot down physical activity as well • We will use these during Session Two next week! • Ask questions if you don’t understand

  19. Session Wrap-Up • Any volunteers to help us re-cap today’s lesson? • You may wish to share… • 2 important things you learned today • 1-2 changes you will make with your diet • 1-2 changes you will make to your exercise routines

  20. Take-Home Points • Diet • Fill the largest section of your plate with non-starchy vegetables • Chose low-sugar or sugar-free foods and dessert

  21. Take-Home Points • Exercise! • 20-30 minutes of moderate – vigorous activity each day

  22. Take-Home Points • Food Diaries • Helps recall foods and makes modifications easier! • Can help you recognize diet patterns you weren’t even aware of! • Don’t forget to fill out your food diaries! • Fill out to the best of your ability • Ask questions if you don’t understand

  23. Questions? • You’re one step closer to the new and better you! • Think positive, you can do it!

  24. Thank You! Other Questions? • Feel free to contact me anytime with any questions or concerns that you may have • hadl0080@umn.edu • 763-443-3365

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