DIABETES

1 DIABETES & HEALTHY eating 1 Food gives you the energy you need for healthy body changes most of the food you eat into a sugarcalled helps your cells get thesugar (glucose) you need forenergy. Insulin also helps keepyour blood sugar levels you have DIABETES , yourbody doesn t make insulin orenough insulin, or the insulin itmakes doesn t work though your insulin does not work right, healthy eating canhelp keep your blood sugar from becoming too high or too low.(glucose)2 PPllaannnniinngg YYoouurr MMeeaallssHealthy eating includes planningyour meals, choosing healthyfoods, and watching your also includes balancing whatyou eat and how much you eatwith how active you doctor, DIABETES educator, or a dietitian will help you plan your you eat depends on.

2 Nnhow much you weighnnhow active you are nnyour blood sugar levels nnthe foods you like to eat The foods you eat change your blood sugar levels in different will learn how to make healthy food choices that help control your blood your meal not to skip any meals or you take DIABETES pills or insulin,you will also learn how to spaceyour eating throughout the will help your medicine keepyour blood sugar under people, especially active people, may need snacks in between their regular goal is to:nneat healthy foodsnneat the right amounts of foodnneat your food at the right timesto control your blood meat,butterWhite rice,white bread,white pasta,potatoes,soda, andsweetsEat lessDairy or calciumsupplement,1to 2 times dailyFish, poultry,eggs, 0 to 2 times dailyMost people need adaily multiple to your doctorabout , legumes (beans, peas)1to 3 times dailyVegetables,3 or more times dailyFruits,2 to 3 times dailyWhole grain foods (at most meals)

3 Plant oils (olive, canola, soy,corn, sunflower, peanutand other vegetable oils)Use in cooking and salads. Count exercise and weight control4 Your goal is to eat a healthy balance of carbohydrate,protein, and fat. Carbohydrate is the body's mainsource of energy. Health experts recommend abouthalf of the calories you eat each day be from foodshigh in carbohydrate, such as whole HHeeaalltthhyy FFooooddssA healthy eating pyramid like the one below will help you control your blood from Eat,Drink, and Be Healthyby Walter C. Willett, 2001 by the President and Fellows of Harvard College.

4 Reprinted by permission of Free Press, a Division of Simon and Schuster, Inc., ffooooddssEating foods high in fiber helps control blood can also make you feel full, which helps you to eat foods include:nnfresh fruits and vegetablesnnwhole grain cereals and breadsnnbeans, peas, lentils, and legumesnnbrown rice, barley, and oatsFFooooddss llooww iinn ffaatt aanndd ssaallttFatty foods have more calories than other low-fat foods helps you control your can be harder to control if you are less fat can also help prevent heart ways to cut the fat inyour diet.

5 Remove the skinfrom chicken, and trim the fatfrom meat before cooking or eating it. Drink fat-free,low-fat or skim milk. Eat low-fat or fat-free cheeses anddesserts. Bake, grill, or broilfood instead of frying back on fatty meats, whole milk, cheese,fried foods, peanut butter,and chipsnnbe careful about what you order in fast-food restaurants (fast foods often have a lot of fat)EEaatt lleessss ffaatt nncut back on butter,margarine, oil, salad dressing, and sour cream when eating or cooking7 WWaayyss ttoo ccuutt ddoowwnn oonn ssaalltt.

6 Nndon t add salt to the food you eat or cooknndon t put the salt shaker on the tablennuse salt-free seasonings such as garlic powder, onions,hot pepper, spices and herbsnnstay away from high-salt foods such as lunch meat, pickles,chips, and pretzelsHigh blood pressure is a common problem in people doctor may ask you to eat less salt if youhave high blood MMuucchh SShhoouulldd YYoouu EEaatt??Learn about serving sizes. It is an important way to help controlblood sugar levels. One way toknow how much food you areeating is to weigh or measureit.

7 Use a measuring cup andspoons or a people eat morethan they think. Aftermeasuring foods for awhile, you will often beable to know a servingsize just by looking at FactsCalories 250 Calories from Fat 110 Total Fat 12g Saturated Fat 3g Trans Fat 3gCholesterol 30mgSodium 470mgTotal Carbohydrate 27g Dietary Fiber 0g Sugars 5gProtein 5gVitamin AVitamin CCalciumIron18% 15% 0%10%20%9%0% 4%2%20%4%Amount Per Serving* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie Size: 1cup (228g)Servings Per Container: 2% Daily Value*Check serving sizeEat less of theseCheck totalcarbohydrateHigh fiber is good(Sugars are part of total 't count twice.)

8 Low fat is good(3g or more)Illustration FFoooodd LLaabbeellssMost foods havea nutrition labels are a big help inchoosing foodsthat fit into yourmeal readfood labels whenyou IItt DDoowwnnKeep a food will help you see how your bloodsugar is changed by whatyou eat,whenyou eat, and how muchyou your have DIABETES , plan ahead if you eat will help you control you blood are some ways to plan ahead:nnfind out what is being served, in case you need to bring something that fits into your meal plannndrink water or diet soda, if you cannnin restaurants, order food grilled,baked, or broiled not friednnask for sauces and dressing to be served on the side nnalways carry a snack in case your meal plans changeDDiinniinngg OOuutt11 AAbboouutt AAllccoohhoollTalk to your doctor if you drink you take insulin or DIABETES pills, your blood sugar level may drop too low after you drink t have more than one or two drinks a day.

9 Be sure to test your blood sugar after you drink alcohol:nndrink with a meal or right after eatingnndrink slowlynnchoose light beer or white winennmix drinks with club soda, diet soda, or waterKeep your DIABETES under control! Balance whenyou eat, what you eat, and ho w much you eatwith regular ex ercise and taking your eating is important for people with DIABETES and ev er yone else. You and your family can enjoy the same tasty, healthy ways talk to your doctor before making an y changes in your DIABETES treatment as an educational service on handout is not for use by organizations or healthcare professionals.

10 2006 Learning About DIABETES , Inc. All rights reserved. Rev 2018