Eat Your Way to Health

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Eat Your Way to Health

• A Small Steps Program
• Nevada Diabetes Association

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As a Nation We are Eating Ourselves to Death

• The amount of processed foods and high calorie
  soft drinks we eat has been a major contributor
  to the epidemic of obesity, diabetes, heart
  disease, high blood pressure and cancers.
• Because of our unhealthy life styles in the US it
  is estimated that 1 out of every 3 children born
  from 2000 on will develop diabetes. Currently
  11.5 of Americans have been diagnosed with
  diabetes.

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If You Want to Eat Your Way to Health Choose a
Plan that Works for You.
One type of diet does not fit all. Learn what
foods are Go foods, Slow foods, Whoa foods and
NO foods. If you need to lose weight and/or get
your blood sugars under control review your meal
plan needs with a qualified dietitian.   Avoid
fad diets that promise quick weight loss while
saying you can eat as much food as you want.
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Begin By Making Smart ChoicesProper diet is one
of the most important elements to staying healthy
and managing and avoiding diabetes and other
chronic health conditions.
2 slices lean ham ham 62 calories 1 g crab 6.5 g
protein 2 g. fat
2 poached eggs 147 calories 1 g carbs 35.4
protein 0 fiber 5 g fat
2 pc whole wheat 160 calories 26 g carbs 3 g
protein 2 g fiber 0 fat
1 med. tomato 15 calories 2.5 g carbs 0
protein 0.8 g fiber 0 fat
2 oz low fat cheese 98 calories 0.5 carbs 6.8 g
protein
Cheerios milk 150 calories 22 g carbs 3 g
protein 3 g fiber 2 g fat
1 cup strawberries 45 calories 10.6 g carbs 1 g
protein 2.9 g fiber 0 fat
2 donuts 440 calories 62 g carbs 3g protein 1 g
fiber 18 g fat
8 oz Coffee with milk sugar 45 calories
16 oz Grande café mocha with whip, 2 milk 330
cal. 45 g carbs 14 g protein 2 g fiber
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Choose the Right Foods in the Right Amounts

• A healthy diet is made up of foods from the
  following groups
• Carbohydrates
• Proteins
• Fats

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Carbohydrates and Blood Sugar

• All Carbohydrates are sugars.
• There are two types of carbohydrates Fast
  Burning (simple) and Slow Burning (complex)
• Foods that contain simple or refined
  carbohydrates are fast burning and are the most
  likely to raise your blood sugar.
• Foods that contain complex carbohydrates are Slow
  Burning and do not raise blood sugars as rapidly.
• Carbohydrates are found in almost all foods
  including cereals, grain, fruit, vegetables,
  beans, pasta, rice, bakery goods, breads and all
  natural sweeteners including honey and syrups
• Meat ,Fish, Chicken and fats including butter,
  cheese, and oils have none to few carbohydrates.

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Counting Carbohydrates

• Learn how to count carbohydrates
• Carbohydrate counting is a useful tool in keeping
  a proper balance between diet, exercise, insulin
  and oral diabetes medications.
• Work out a daily meal plan that is based on the
  number of carbohydrate grams you eat each day to
  help keep Blood Glucose levels under control.
• Work out a daily meal plan that is based on the
  number of carbohydrates grams you need to lose
  weight.

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Foods High in Simple CarbohydratesNO- WHOA - SLOW

• Sugar, Honey, syrups, jams, jellies
• Bakery goods
• White bread
• White potatoes
• White rice
• White pasta
• Snack food like potato chips,
• Fruit juices, sugared soft drinks
• or other beverages with sugar
• Processed cereals and foods that contain added
  sugars.

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Fast Carbs Lead to the Sugar Blues
The average American daily eating habits causes
glucose spikes like this  The spike in
bloodsugar way above normal after each high
glycemic meal or snack causes a flood of insulin.
This much insulin - way above normal levels -
creates a crash in blood sugar, leading to
another panic situation in the body. At way
below normal levels of blood-sugar, you generate
a starvation response. This causes you to crave
food that turns rapidly into glucose- We call
that the Sugar Blues Now you understand that
mid morning donut craving. We have even
institutionalized this spike-crash-crave cycle
with midmorning snack in schools, and coffee
breaks in the office..
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Foods High in Complex CarbohydratesGood to Go

• Whole grains
• Corn, whole cornmeal, popcorn
• Beans and lentils
• Seeds, flax, pumpkin
• Green and yellow vegetables
• Berries and other fruits
• The bran and fiber in whole grains
• and in some vegetables and fruits
• make it more difficult for digestive
• enzymes to break down the starches
• and convert them to glucose (sugar).

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Add More Fiber to Your Diet

• Fiber refers to carbohydrates that cannot be
  digested. Fiber is present in all plants that are
  eaten for food, including fruits,
• vegetables, grains, and legumes.
• Not all fiber is the same,
• Fiber is divided into two types Soluble and Non
  Soluble.
• Soluble fiber helps lower cholesterol.
• Insoluble fiber helps move waste through the
  digestive tract.

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Soluble Fiber

• Soluble fiber forms a gel when mixed with liquid
• Functions of Soluble Fiber
• bind with fatty acids
• prolong stomach emptying time so that sugar is
  released and absorbed more slowly
• Benefits of Soluble Fiber
• lower total cholesterol and LDL cholesterol (the
  Bad cholesterol)
• therefore reducing the risk of heart disease
• regulate blood sugar for people with diabetes

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Sources of Soluble Fiber

• Oatmeal, oat bran
• Nuts and seeds
• Legumes
• Beans
• Dried peas
• Lentils
• Apples
• Pears
• Strawberries
• Blueberries

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Insoluble Fiber

• Insoluble fiber passes through our intestines
  largely intact.
• Functions of Insoluble Fiber
• move bulk through the intestines
• control and balance the pH (acidity) in the
  intestines
• Benefits of Insoluble Fiber
• promote regular bowel movement and prevent
  constipation
• remove toxic waste through colon in less time
• help prevent colon cancer by keeping an optimal
  pH in intestines to prevent microbes from
  producing cancerous substances

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Insoluble Fiber 

• Whole wheat bread
• Barley
• Couscous
• Brown rice
• Bulgur
• Whole grain breakfast cereals
• Wheat bran
• Seeds
• Carrots
• Cucumbers
• Zucchini
• Celery
• Tomatoes

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Big Food Moment

• The Higher the amount of Fiber in a food that
  contains carbohydrate the slower the food will
  burn and the fewer net grams of carbohydrate that
  will raise blood glucose.
• Example if a serving contains 25 grams of
  carbohydrates but has 5 grams of fiber the net
  amount of carbs is 20 grams.

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Super Size is Not Smart
                     
Two Slices of Pizza
Twenty Years ago 500 calories
Today 850 calories
32 ounces                                         
   44 ounces                                 64
ounces388 calories                               
           533 calories                           
    776 calories
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Portion Size Counts
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Portion Size Counts
Carbohydrates in Vegetables 1c.
Serving Broccoli 4g Zucchini 8g Peas 25g
Carbohydrates in Fruits 1 c. serving Apple
19g Blackberries 18g Grapes 28g
Carbohydrates in cooked starchy Food 1 c.
serving Potatoes 35g Rice 40g Noodles
32g Pinto beans 24g
Carbohydrates in Meat Fish Poultry 3 to 4 oz
serving. 0g
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Proteins
Pay attention to the protein package. Fish,
poultry, and beans are your best bets. Animal
protein and vegetable protein probably have the
same effects on health. It's the protein package
that's likely to make a difference. A 6-ounce
broiled porterhouse steak is a great source of
protein38 grams worth. But it also delivers 44
grams of fat, 16 of them saturated. That's almost
three-fourths of the recommended daily intake for
saturated fat. The same amount of salmon gives
you 34 grams of protein and 18 grams of fat, 4 of
them saturated. A cup of cooked lentils has 18
grams of protein, but under 1 gram of fat.
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All Protein Isn't Alike

• Some of the protein you eat contains all the
  amino acids needed to build new
• proteins. This kind is called complete protein.
  Animal sources of protein tend to be
• complete. Other protein sources lack one or more
  "essential" amino acidsthat is
• amino acids that the body can't make from scratch
  or create by modifying another
• amino acid. Called incomplete proteins, these
  usually come from fruits, vegetables,
• grains, and nuts.
• Vegetable sources of protein, such as beans,
  nuts, and whole grains, are excellent choices,
  and they offer healthy fiber, vitamins, and
  minerals nuts are also a great source of healthy
  fat.
• The best animal protein choices are fish and
  poultry. If you are partial to red meat, such as
  beef, pork, or lamb, stick with the leanest cuts,
  choose moderate portion sizes, and make it only
  an occasional part of your diet
• A major report on cancer prevention recommends
  consuming less than 18 ounces a week of red meat
  and avoiding processed meats (such as hot dogs,
  bacon, or ham) to lower the risk of colon cancer

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Healthy FatsWe need a certain amount of good fat
to stay healthy!
Monounsaturated fats Are liquid at room
temperature and turn cloudy when kept in
refrigerator. Primary sources are plant oils
like canola oil, peanut oil, and olive oil. Other
good sources are avocados nuts such as almonds,
hazelnuts, and pecans and seeds such as pumpkin
and sesame seeds. Polyunsaturated fats Are
liquid at room temperatures as well as at cold
temperatures Primary sources are sunflower,
corn, soybean, and flaxseed oils, and also foods
such as walnuts, flax seeds, and fish.
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Unhealthy Fats
Unhealthy fats include saturated fats,
hydrogenated oils/trans-fatty acids. These are
typically solid at room temperature. Saturated
fats include fatty cuts of meat, full-fat dairy
products, cream, butter, lard, and coconut and
tropical oils.
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Make a Plan to Eat Healthy

• Start By Ask Yourself How Healthy is My Diet?
• How often in a week do I eat fast food?
• What kinds of food do I mainly eat?
• What kinds of and how many snacks do I eat
  everyday?
• Am I aware of how much food I pile on my plate?
• Do I skip the fruits and veggies and reach for
  the cookies?
• How many sugared soft drinks or juice do I drink
  every day?
• How much alcohol do I consume each day?
• Start with a food diary. For just 2 days write
  down everything you eat and drink, and how much.
• Pick one or two things you can change. Example.
  Drink water instead of sodas
• Choose a healthier snack.
• Save a sweet desert and pastries for special
  occasion. Have a piece of fruit instead.

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Tips for Healthy Eating

• AVOID FOODS that are HIGH in SATURATED FAT, SUGAR
  and/or FRIED
• Avoid fatty cuts of meat, deep fried foods
• Avoid pastries, sweet rolls white breads,
  cookies, cakes. syrups, and candies
• Avoid carbonated beverages made with sugar,
  sugared fruit drinks, fruit juice
• Avoid gravies, sauces, or salad dressings made
  with fats, flour and/or sugar.

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Tips for Healthy Eating

• BAKE, STEAM, BROIL or GRILL meats, fish and
  poultry.
• REPLACE DEEP FAT FRIED FOODS by SAUTÉING meats
  and vegetables in unsaturated oil (just enough to
  coat the pan).
• USE SMALL AMOUNTS of olive oil or
  poly-unsaturated oils for salad dressings.
• USE MARGARINE and BUTTER sparingly.
• USE NON-FAT YOGURT in place of sour cream. or to
  replace MAYONNAISE
• Read the label carefully when purchasing low-fat
  or non-fat mayonnaise or salad dressings as they
  often are made with large amounts of sugar.
• REPLACE CATSUP with tomato sauce seasoned with
  herbs and spices

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Tips for Healthy Eating

• Choose more vegetables and fruits. Go for color
  and varietydark green, yellow, orange, and red.
• Berries are high in fiber and lower in
  carbohydrates
• It is better to eat the whole orange than drink
  orange juice.
• A handful of nuts provides the right kind of fat,
  while keep you from getting hungry and will not
  raise blood sugar.

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Tips for Healthy Eating

• READ LABELS on the packaged, canned and frozen
  products you buy.
• The U.S. Government food-labeling law requires
  that the largest amount of an ingredient in a
  product be listed first on a food label, the
  second largest ingredient listed second and so
  on. U.S. law also requires that nutrition
  information as to calories, type of fat content,
  carbohydrate count, number of calories from fat,
  amount of sodium etc. also are listed.
• By learning to read food labels you can make
  smart choices as to whether or not a product fits
  into your meal plan.

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Tips for Changing Eating HabitsGet Smart

• Be Mindful
• Portion size Counts
• Calories, Fat and Carbs Count
• Junk the JUNK FOOD.
• Dont eat anything thats WHITE!
• Plan your meals
• Sit down when you eat
• Put your fork down between bites
• Don't eat while doing something else (TV, phone,
  homework, etc).

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Smart Snacking

• Limit portion size and frequency
• You don't have to cut out the foods you love to
  eat, just cut down portion size and treat
  yourself to these foods on special occasions.
• Plan ahead - People living with diabetes can
  include desserts in their meal plans, just plan
  ahead and make other meal adjustments to
  compensate for the dessert, like cutting back on
  other foods with carbohydrates at the same meal.
  For many people, about 45 to 60 grams of
  carbohydrates at meals is a good target. If you
  want to lose weight cut your carbs to a total of
  85 g or less per day depending on your level of
  activity.
• The key to keeping your blood glucose levels on
  target is to substitute small portions of sweets
  for other carb-containing foods in your meals and
  snacks.
• And Read the Label -

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Watch the Salt

• Although your body needs some sodium to function
  properly, most people eat too much, which can
  lead to high blood pressure.
• Whether you use sea salt, table salt or some
  other type of salt, most experts recommend
  between 1,500 and 2,300 milligrams of sodium a
  day for healthy adults

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Resources

• The Complete Book of Food Counts Corrine T.
  Netzer
• ADA Complete Guide to Carb Counting (Paperback)
• Diabetes Diet Cookbook Ann Fittante
• The Library is a good place to go to get Diabetes
  Cook Books.