Healthy Living: Diabetes

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Presentation transcript:

Healthy Living: Diabetes Eryn Murphy and Annie Jensen Trent university BScN Candidates

Goals for this session: How to read food labels Explore Nutrition information for Traditional foods How to “healthy portion” your plate Tips on how to maintain a steady blood sugar

Meal Planning

How to read food labels * * Serving size: per 90g, (2 slices) Carbohydrates 36g DV 13% Fibre 6g DV 24% Sugars 3g  Protein 8g -make sure the serving size matches with how much you are going to eat at each meal or snack

Serving size Why is this number important? make sure that the serving size matches what you will eat For example: ½ slice of white bread bread = 20g of carbohydrates, 7g of sugar 2 slices of whole wheat bread = 20g of carbohydrates, 7g of sugar Which is the better choice?

Carbohydrates BLOOD CARBS SUGAR Why is this number important?  Carbohydrates act as sugars in the body causes your blood sugar to spike this number includes fibre and sugar amounts  less carbohydrates, or “proper” carbohydrates are better BLOOD SUGAR CARBS

SLOWER RISE IN BLOOD SUGAR Fibre Why is this number important? fibre does not raise blood sugar the more fibre, the slower the rise in blood sugar makes you feel fuller, longer more fibre is good SLOWER RISE IN BLOOD SUGAR FIBRE

Sugars BLOOD SUGAR SUGAR Why is this number important? sugars raise blood sugar less sugar is good BLOOD SUGAR SUGAR

SLOWER RISE IN BLOOD SUGAR Protein Why is this number important? protein with carbs slows rise of blood sugar protein stimulates insulin release you feel fuller, longer SLOWER RISE IN BLOOD SUGAR PROTEIN

Traditional foods First Nation, Inuit, and Métis traditional foods eaten most often: (according to a University of Ottawa study, 2012) Wild fish (pickerel, walleye, lake whitefish, northern pike) Moose meat Corn Wild rice Beans Blueberries

Walleye Note: 0g of carbohydrates 0g of sugar 13g of protein great to make you feel full, and to pair with a carb like rice

Moose meat Note: High in cholesterol (DV-88%) and sodium 0g of carbohydrates 0g of sugar 100g of protein monitor portion sizes high cholesterol increases risk of high blood pressure good source of protein

Corn Note: 123g of carbohydrates 12g of fibre High in calories, fat, and protein Suggest that do not pair with potatoes or other items high in carbohydrates e.g. meal idea, corn, a protein, and leafy green vegetables

Wild rice Note: Serving size is 1 cup 35g of carbohydrates 3g of fibre 7g of protein A great option for dinner or lunch meals

Beans Note: Serving size 1 cup 52g of carbohydrates 14g of fibre 20g of sugar 12g of protein Great meal option with some vegetables

Blueberries Note: Serving size: 1 cup 21g of carbohydrates 4g of fibre 15g of sugar Great for breakfast, or snack if kept to serving size

Staying Healthy with Diabetes Talk to your physician about: Eating according to a healthy meal plan Increasing physical activity, as tolerated Learning as much as possible about diabetes Ask your physician to refer you to a registered dietitian Consult with physician before participating in physical activity to ensure it is tailored to your specific capabilities and your personal tolerance levels

Healthy Diet Tips ¼ of meal protein (chicken, fish, beef) ¼ of meal starches (bread, pasta, rice, potatoes, corn) ½ of meal non-starchy vegetables (carrots, broccoli, peas, lettuce, green beans) Half of each meal should include non-starchy vegetables such as carrots, celery, cucumber, peas, broccoli, lettuce, peppers One quarter of the plate should be starchy foods which can include: potatoes, corn, breads, pastas (opt for whole wheat breads and pastas or choices with more fibre The last quarter should consist of protein such as: chicken, beef, pork, fish, soy products (opt for skinless and meat containing less fat such as skinless boneless chicken breasts versus chicken thighs with skin. Limit fats and oils such as salad dressing, butter or margarine, condiments (opt for low-fat fats and oils) Avoid fruit juices as they spike sugars, instead eat your fruits When eating carbs, pair with protein to balance out your sugars and avoid a spike due to the carbs Add 250 mL glass of milk to meals Add ½ cup of fruit

Canada's Food Guide: A Useful Reference when Planning Meals

Canada’s Food Guide Recommendations Based on Age Sex and Age Group Female 19-50 Male 51+ Vegetables and Fruit 7-8 8-10 7 Grain Products 6-7 6 Milk and Alternatives 2 3 Meat and Alternatives

Note corn and potatoes are counted as starchy vegetables (carbohydrates)

Frequency of Eating Lighter meals with frequent snacking in between meals aids in preventing sugar spikes and low sugar levels

Tips to Manage Blood Sugar Levels

Spread food throughout the day Opt for whole wheat, high fiber choices Manage portion sizes Spread food throughout the day Opt for whole wheat, high fiber choices Keep track of sugar levels Cook pasta al dente and measure servings Drink water to save calories and stay hydrated Exercise as tolerated Eat fruits over drinking fruits Overcooked pasta and other starches become soft, lose their form, and give up their glucose more readily, likely giving you a slightly bigger rise in blood sugar. Drink plenty of calorie-free beverages, especially water, every day. This is especially true when your blood sugars are elevated because high blood sugar can cause excessive urination, drinking plenty of water helps prevent dehydration. It does not however, lower blood sugars. An 8-ounce glass of orange juice has 28 grams of carbohydrate, compared with 14 to 18 grams in a whole medium orange. So it’s reasonable to expect that your blood sugar will rise considerably more with the juice. When drinking juice, it may be a good idea to pair it with a meal that contains protein and fat. A combination of food and juice will digest more slowly and may not raise your blood sugar as quickly or as much as the juice alone.

Exercise

Check your blood sugar 30-45 minutes before exercising If your blood sugar is: LOWER than 11 mmol/L, eat a low-fat snack with 15-20g of carbohydrates, 30-45 minutes before exercise BETWEEN 11 and 17 mmol/L, exercise without a snack GREATER than 17 mmol/L do not exercise and instead drink water

As Tolerated: Walking Chair exercises: toe taps, heel raises, knee lifts, ankle rotations, water bottle arm exercises Dancing Arm curls Raking leaves Housework ***Check with your doctor before participating in any exercise programs Show chair exercises

Resources Canadian Diabetic Association https://www.diabetes.ca/ Canada’s Food Guide http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php Center for Disease Control and Prevention http://www.cdc.gov/diabetes/home/ National Aboriginal Diabetes Association http://www.nada.ca/ World Health Organization (WHO) http://www.who.int/diabetes/en/