Vitamins Mineral Fiber The WVU Extension Educator will welcome participants. Data collection forms for evaluation of the program will be distributed and the purpose explained to the class. Health care partners for this session should be welcomed and introduced. The health care partner begins the lesson with slide 2.

The Plate Method Meat Vegetables Starches Milk Fruit Having diabetes to some people means having to give up favorite foods. In the first session, we learned that foods rich in carbohydrate can raise blood sugar. You may be finding that you need to limit or balance carbohydrates with medication and physical activity in order to control your blood sugar. In the second session, we learned that not all fats are created equal. Eating too much saturated fat and tran-fats may increase the high risk of blood vessel disease in people with diabetes. You may find that you need to limit the amount of these foods you eat to be healthy. In today’s session, you will learn that it is important to eat more of certain foods because they actually help lower your risk of some chronic conditions.

Osteoporosis Osteoporosis is a painful and crippling disease that results when the bones become too thin. This can happen with age and happens most often to women. Getting enough calcium all through life, but especially during the growing years, is one of the best ways to prevent osteoporosis. Some authorities think that getting enough calcium is also important in preventing high blood pressure and blood vessel disease.

Good Sources Heart Healthy Skim, ½%, 1% milk Low Fat Cheese Evaporated Skim Milk Good Sources Dairy products are the best source of calcium in the meal plan and the National Dairy Council recommends 3 servings of dairy per day to get the calcium you need. Removing the fat from dairy products does not remove calcium, so choose skim or 1% milk more often to lower the risk of heart disease. There is no difference in cooking properties of these kinds of milk. When using cheese, cream, or sour cream, look for the lowest fat kind that will work well in a recipe. Fat-free cheese can add flavor to some dishes, but it does not melt well. It is not appropriate for baked dishes. Instead, adding a very small amount of strong-flavored, high-fat cheese, such as Parmesan, to a baked dish can add flavor without adding too much fat. Evaporated skim milk is thick and creamy. It is ideal for use in sauces and desserts that call for higher fat creams. Fat-free cream cheese is suitable for spreads, but it does not hold up well for recipes where beating or baking is required. In those recipes a kind of reduced-fat cream cheese, called Neufchatel (noo-sha-TELL), works very well and is lower in fat, saturated fat, and calories than regular cream cheese. Heart Healthy

Vitamins Minerals The National Institute of Health recommends 5 servings of fruits and vegetables per day because they are loaded with a variety of vitamins and minerals. They are the best sources of some very important nutrients in our diet the color of fruits and vegetables is sometimes a guide to choosing the most nutritious varieties. Deep green and dark yellow fruits and vegetables are rich source of beta-carotene. The bright red pigments in cherries tomatoes, and apples as well as the blue pigment in the skin of blueberries contain special chemicals that may help our bodies fight off changes that cause cancer. These substances may also help keep our blood vessels healthy and free of fat buildup. Remember that fruits are rich sources of carbohydrate. If you are not very active, eating too much fruit or fruit juice can make the blood sugar too high. Try limiting fruit to one serving at meals or snacks. Vegetables are a real nutrition bargain. They are rich in vitamins, minerals, and antioxidants. Because they are also good sources of fiber and are lower in carbohydrate than fruit, they can be eaten in much larger servings and more often than fruit. One-half cup of most cooked vegetable or one cup of most raw vegetables has only 25 calories. There are only a few exceptions to this advice about eating lots of vegetables. Potatoes, corn, peas, lima beans, winter squash, sweet potatoes, and dried beans are healthy vegetables, but they are higher in carbohydrate and they have more calories. Be sure to count them as part of your total carbohydrate for meals and snacks.

Soluble Insoluble Fiber Fiber is found only in plant foods. There are two main kinds of fiber found in plants. One kind, called insoluble fiber, is also called roughage. It is not digestible and it provides bulk in the intestines. It is found mainly in the outer shell of grains and in the skins of fruits and vegetables. Experts say this kind of fiber is very important for preventing diverticulosis and may also help to prevent certain cancers of the bowel. Soluble fiber is found mainly in dried beans, root vegetables, citrus fruits, berries, oats, and barley. One kind of soluble fiber, pysillium, is sold as a supplement. Soluble fiber can help the body get rid of some cholesterol in our meals. It also helps slow down the rate at which sugar is absorbed into the blood after food is digested. In that way it can help keep blood sugar lower after meals.

Diabetes Physical Activity Food Medications Some people call diabetes a “balancing act”. Getting just enough carbohydrate, calories, vitamins, minerals, and fiber while limiting harmful fats is not easy. Balancing meals, physical activity and medications is a challenge. Increasing physical activity safely is important for everyone. With increased physical activity, people with diabetes can lower their blood sugar or even raise it in some cases. Many people with diabetes need to use special medications, such as pills or insulin. These medications need to be carefully matched with food in order to avoid very high or very low blood sugars. Meals plans written with the help of a health care professional can as you in balancing your meals, physical activity, and medications. If you do not have a meal plan that works for you, maybe it is time to get another one. Physical Activity Medications Food

For More Help Registered Dietitians Certified Diabetes Educators People with diabetes need more help and support to change eating habits than we can provide in the Dining with Diabetes program. Here is a list of health professionals who are qualified to help you with diabetes meal planning questions. Depending on where you live, some of these professionals may be available for individual appointments. Your insurance plan may cover diabetes education and nutrition therapy but a referral from your doctor may be required. Nurse Practioners