Eating for Pleasure and Health

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Eating for Pleasure and Health

• We have talked about
• Making healthy food choices by choosing a variety
  of foods.
• Becoming more active.
• Use the Plate Method to plan healthy meals with
  the right amounts of food.
• Dealing with changes to live well with diabetes
• Making heart healthy food choices.
• In this lesson we will review the actions you can
  take to eat for pleasure and health. We will
• talk about how to manage extra foods and
  sweets.
• review food choices when eating away from home.
• Summarize what the steps you have taken to take
  charge of your diabetes.

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Living Well with Diabetes
Eating for Pleasure and Health
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Making Changes small steps

• We have been talking about taking small steps to
  take charge of your life.
• Choosing a variety of foods.
• Choosing healthy carbohydrate foods.
• Using the plate method to plan healthy meals
• Being more active
• Making heart healthy food choices
• Activity Ask participants to share their one
  tip for heart healthy choices or one thing they
  did to become more active
• What did you do to make healthy choices this
  week?
• What were the challenges to making healthy
  choices?
• How did you work through those challenges?
• What can you do to build on the success this
  week.
• Summarize the successes, recognize what gets in
  the way. Encourage participants to look and
  listen for new things to try this week to reach
  their goals.

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Making Changes Small Steps
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Eating at the base of MyPyramid

• If you cant eat food that you really enjoy, you
  may not be able to follow your food plan. It is
  important to understand how these foods fit into
  a healthy diet.
• MyPyramid shows us to eat a variety of foods from
  the different food groups.
• It is important to balance food intake with
  activity.
• Every food group has foods you should eat more
  often than others. These foods are at the base
  of the pyramid. Most of these foods are their
  simplest form, high in nutrients, low in fat and
  calories.
• As foods are processed they often lose nutrients
  and may have fat, salt, sugar and calories added
  to them. For example potato baked, mashed with
  added butter and salt, french fried.
• Handout Its Not Just About Sugar Anymore!

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Choose most foods from the base of the pyramid.
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Foods with solid fats

• Solid fats are fats that are solid at room
  temperature, like butter or shortening.
• Solid fats come from animal products and some are
  made from vegetable oils, for example shortening.
• Solid fats occur naturally in foods such meat,
  cheese and whole milk.
• Solid fats may be added in the preparation or
  processing of foods, such as baked goods or ice
  cream.
• Solid fats are high in saturated fat and
  saturated fats increase the risk of heart
  disease.

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Foods with solid fats
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Foods with added sugar

• Added sugars are sugars and syrups that are added
  to foods or beverages during processing or
  preparation.
• There are many forms of sugar. Table sugar
  (sucrose), dextrose corn syrup, honey, molasses.
  None of these have any advantage over the other
  for people with diabetes. They all provide
  carbohydrates with no other nutrients.
• Fruits and milk have naturally occurring sugar.
  These foods are important sources of nutrients
  needed for health.
• The most common foods with added sugars are
  regular soft drinks, candy, cakes, cookies, pies,
  fruit drinks and pastry. These foods often
  provide little or no other nutrients except
  calories and refined carbohydrates.
• These foods are often very high in carbohydrates.

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Foods with added sugars
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Sweeteners in Foods

• Sugar substitutes are not required for a healthy
  diet but may allow more choices in controlling
  carbohydrates.
• Several sugar substitutes are available.
• No calorie sweeteners like Sugar Twin, Aspartame,
  Sweet one and Splenda contain no carbohydrates.
• They may help reduce carbohydrates.
• But some foods like sugar free yogurt will still
  have carbohydrates from the milk and fruit.
• Sugar alcohols are sweet tasting substances that
  are frequently found in candies and other Sugar
  free foods.
• These are sorbitol, mannitol, xylitol and
  hydrogenated starch hydrolysates.
• They are high in carbohydrates and will raise
  your blood sugar as other carbohydrates do.
• Other sweeteners like fructose, fruit juice
  concentrates, polydextrose, and maltodextrin.
• These also contain calories and carbohydrates.
  They can raise blood sugar.

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Sweeteners

• Sugar Substitutes
• No calorie sweeteners
• Sugar alcohols
• Others

Equal
Aspartame
Sugar Twin
Total carbohydrates important not just the sugar!
Splenda
Sucralose
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Sugar free doesnt mean carbohydrate free

• Total carbohydrate is most important, not just
  the sugar in food. Be sure to read the food
  label.
• If a food label says sugar free it means there
  is no significant amount of sugar in the
  indicated serving size. It does not mean
  carbohydrate free.
• If a food is labeled lite it means it is
  significantly reduced in calories versus the
  regular version. But it does not mean
  carbohydrate free.
• It is important to read the Nutrition Facts
  label. You dont need to count the grams of
  sugar. You only need to know the total
  carbohydrate.
• Demonstrate Compare Regular, Sugar Free and
  Lite products. For example fruit spreads or
  pudding mixes.

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Sugar free or lite doesnt mean carbohydrate
free
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Fat free foods are often high sugar foods

• In many fat free products, carbohydrates are
  used to replace the fat to give texture and
  volume to the food. Most often this is as high
  fructose corn syrup and modified food starch.
• The result is that a fat free cookie or fat
  free ice cream may contain more carbohydrate than
  the regular version.
• Fat replacers for home baking are high in
  carbohydrates (that is, prune puree and
  applesauce).
• Remember fat free does not mean calorie free or
  carbohydrate free.
• Demonstrate Compare regular, reduced fat and
  fat free products. For Example salad
  dressings, cookies or ice cream.

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Fat free foods are often high sugar foods

• In some fat free products, such as ice cream and
  cookies, carbohydrates replace some of the fat.

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No calorie sweeteners work best for

• Sugar substitutes may help reduce carbohydrates
  in some foods. They are not required for a
  healthy diet, but may allow more choices in
  controlling carbohydrates.
• Sugar substitutes do not do the same thing in
  foods as sugar. If sugar is left out of a recipe
  and no calorie sweetener is added, you cannot
  expect the same results. The makers of the no
  calorie sweeteners offer recipes.
• No calorie sweeteners work best in foods like
  beverages, puddings, gelatin desserts, fruit
  desserts.
• Remember that just because a recipe has no sugar,
  it is not necessarily a healthy food. Be sure to
  read the label or check the recipe for total
  carbohydrate content and fat content.
• Handout No Calorie Sweeteners.

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No calorie sweeteners work best for

• Beverages
• Puddings
• Gelatin desserts
• Fruits
• Fruit pies

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Food Packaging and the Nutrition Facts Label

• Lets take a closer look at what the food package
  tells us.
• Review the nutrition facts label again, remember
  it is the total carbohydrate that makes your
  blood sugar go up, not just sugar.
• Activity Compare foods for added solid fat and
  sugar
• Look at food packaging.
• Compare foods in the simple form and those with
  added fat and sugar.
• Example Grain Oatmeal, Cheerios, Granola
• Fruit, fruit canned in syrup,
  fruit pie
• Potato, tater tots and potato
  chips
• Plain yogurt, fruited yogurt, yogurt tubes
• Frozen yogurt, light ice cream
  and ice cream
• See Leaders Guide.

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Food Packaging
?
Fat Free
Low Sugar
?
?
lite
Cholesterol free
Low carb
Read the Nutrition Facts Label
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Eating Away from Home

• Most everyone eats out some. Following a healthy
  meal plan when eating away from home can be
  challenging.
• Activity Ask participants what challenges they
  have when eating away from home. Typical answers
  might be large servings, higher fat choices, no
  fruits or vegetables readily available, higher
  salt, festive atmosphere, people pushing food.
• Eating out with diabetes is possible! We need to
  think about how to eat out in a healthy way.
  Using the ideas we have talked about in the
  previous sessions can help you make healthier
  choices when eating out too.
• Lets talk about other ideas to help you eat out
  in a healthy way.

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Eating Away from Home
can be challenging
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Actions You Can Take

• Plan ahead
• find restaurants that offer healthier choices.
• If you know the restaurant, plan your order
  before you get there to avoid making unhealthy
  food choices.
• Practice portion control
• Use the Plate Method. Order extra non starchy
  vegetables or fill half the plate with non
  starchy vegetables in place of a carbohydrate
  choice.
• When your meal arrives determine your serving
  sizes and decide how much to eat. Ask yourself
  Do I have to clean my plate?
• Count up your carbohydrate servings. Remember
  you can replace a serving of milk or fruit which
  may not be available, with another serving of
  carbohydrate.
• Be a fat detective Choose lean meats or beans.
  Avoid foods with added fat and look for the
  hidden fat.

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Actions You Can Take

• Plan ahead
• Practice portion control
• Be a fat detective

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Menus and Ordering

• When reading a menu you can make healthier
  choices when you look for key words used in
  describing the food.
• Foods that are higher in fat and calories
  typically are described with words such as fried,
  breaded, sautéed, creamed, or buttered.
• Foods that are lower in fat and calories
  typically are described with words such as baked,
  broiled, roasted, or grilled, stir-fried,
  marinara, with au jus.
• When in doubt ask the server how the dish is
  prepared.
• When the meal arrives, determine your serving
  sizes and decide how much to eat. Do I have to
  clean my plate? Ask for a container to remove
  the extra foods before you start eating so you
  are not tempted with the extra food.
• Activity Menus have hidden surprises. Have
  participants compare menu items from a typical
  family style restaurant for key words used to
  describe high fat and low fat foods. Discuss
  what choices can be made to create a healthy meal
  and still enjoy the occasion. Role-play questions
  they may need to ask the waiter. Note many fast
  food restaurants will have nutrition information
  available on request.

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Menus and Ordering

• Look for key words
• Ask the server how foods are prepared
• Determine how much to eat

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If You Overeat

• A walk an hour after dinner will help lower your
  blood glucose.
• Stay on track dont try to make up by skipping
  a meal. This can set you up for eating more food
  the next time you sit down to eat.
• Think about other things you can do to keep you
  from overeating the next time.
• Just being more aware of what you are eating can
  be a step in the right direction.

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If You Overeat

• Take a walk or do some activity.
• Get back on track the next meal.
• Think about what you might do differently the
  next time.

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Eating for Pleasure and Health

• Eating for pleasure and health are not
  incompatible. In fact, finding pleasure in your
  food is important.
• Recent research shows that more nutrients are
  absorbed when people enjoy their food. Visual
  appeal, taste, and texture are all important.
• Take time to create pleasant mealtime. Let the
  mealtime and company be the focus and enjoy your
  food.
• Balance extra food choices with an active
  lifestyle and healthy eating from the base of
  MyPyramid.
• If you have diabetes, eating a healthy diet may
  help you find pleasure in food.

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Eat for Pleasure and Health
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Planning a Healthy Meals

• Using MyPyramid is a good start for making
  healthy food choices and keeping within your food
  budget.
• Lets look at MyPyramid again.
• Balance your food intake with activity everyday,
  to maintain a healthy weight By choosing a
  variety of foods you are off to a good start for
  a healthy diet.
• Be aware of the amounts of foods you choose to
  help control carbohydrates.
• Make half or your grains whole.
• Be sure to choose at least 2 ½ cups of
  vegetables and 2 cups of fruit each day for the
  vitamins, minerals and fiber they provide.
• Go lean with protein. Vary your protein choices
  and limit serving size to 2-3 ounces or the size
  of a deck of cards.
• Get your calcium foods. Choose low fat or nonfat
  milk and dairy foods.
• Choose healthy oils each day. Know your limits
  for fats, sugars and salt.
• Planning Activity Lets look at the steps taken
  to build a healthy meals. Have participants share
  their successes and discuss any challenges.
• Did you measure food? Did you choose to eat more
  whole grains? More vegetables? Did you choose
  less fat and salt?
• Are you more active? What will you do to
  maintain or increase activity?
• Handout MyPyramid Worksheet

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Living Well with Diabetes

• We have talked about steps you can take to take
  charge of diabetes. Eating a healthy diet and
  maintaining regular physical activity are good
  ways start.
• Make healthy food choices by choosing foods from
  each food group.
• Use the plate method to plan healthy meals.
• For a heart healthy diet choose foods with
• Less saturated fat, include healthy oils each day
• Less salt
• More vegetables, fruits and whole grains.
• Become more active.
• Practice eating and living for pleasure and
  health.
• Making regular visits to your health care
  provider will help you be sure you are balancing
  your food intake and physical activity and taking
  the right medications to protect your health.

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Living Well with Diabetes

• Choose a variety of foods.
• Choose foods with
• more vegetables and whole grains for a heart
  healthy diet
• choose healthy oils each day
• less saturated fat
• less salt.
• Become more active.
• Change is accomplished in small steps
• Eat for pleasure and health.