Nutrition and Fitness for Diabetics INFORMATIONAL TYPE 1 & 2 DIABETICS OF ALL AGES BY: Lauren Nolan

Breads and Grains for Diabetics WWhole-grain flours, for example whole wheat flower BBrown Rice CCereals with whole grains and little sugar WWhole grain bread or wheat bread BBaked potato or sweet potato BBaked Fries WWhole grain flour tortillas or corn tortillas The Best for you:

Breads and Grains  THE BAD STUFF -White Flour -Processed grains, for example white rice -White bread -French fries -Fried tortillas

Veggie time! Best Choices:  Fresh vegetables, raw, lightly steamed, roasted or grilled  Frozen vegetables or steam-ables  Fresh cucumbers  Fresh shredded cabbage or coleslaw

 Canned vegetable with high sodium content  Vegetables cooked with excessive butter, cheese, or sauce high in sodium  Pickles that are high in sodium  Sauerkraut with high sodium content THE BAD VEGGIES

Fruits The Good Stuff!  Fresh fruit  Frozen bagged fruit or canned in fruit juice  Sugar free or low-sugar jam or preserves  Applesauce with no added sugar  All natural fruit juice or low sugar/ carb juice

FRUITS TO AVOID  Canned fruit with heavy syrup  Chewy fruit gummies or fruit rolls  High sugar jams and jellies  Sweetened applesauce  Fruit Punch, fruit drinks, and sweetened soda

Meat and other Protein The Healthier options! Baked, broiled, grilled, or stewed meats Lower fat and lean cut meats Turkey bacon with low sodium Skinless chicken or turkey Baked, broiled, steamed, or grilled fish Tofu lightly sautéed, steamed or cooked in soup Baked beans

MEATS AND PROTEIN TO AVOID Fried Meats High fat meats such as ribs and dark meats Pork bacon Regular cheese Fried fish and chicken Fried tofu Meat prepared with lard

Dairy, the good stuff! 1% or skim milk Low-fat yogurt All natural yogurt Low fat or fat free cottage cheese Non-fat sour cream Frozen low-fat yogurt Nonfat creamer or half and half

o Whole milk o Regular high sugar yogurt o Regular cottage cheese o Regular sour cream o Regular ice cream o Regular half and half Worst Dairy choices

Fats, Oils and Sweets The good kind  Baked snacks, baked potato, baked corn chips, rice puffs  Vegetable oils, olive oil, non-hydrogenated butter spreads, margarine  Reduced-fat mayonnaise  Light salad dressings  Air-popped or light popcorn

Beware! Stay away! Fats, oils and sweets  Snacks fried in fat, such as potato chips  Lard, hydrogenated vegetables, butter  Regular mayonnaise  High fat salad dressings  Butter flavored popcorn

Now lets talk beverages, the healthier options!  PLAIN WATER  LIGHT BEER, MODERATE WINE CONSUMPTION, NON-FRUITY MIXED DRINKS  UNSWEETENED TEA  COFFEE, BLACK OR WITH LOW FAT MILK OR CREAM  HOME BREWED COFFEE AND HOT CHOCOLATE

Regular soda Regular beer, fruity mixed drinks, dessert wines sweetened lemonade or iced tea coffee with sugar and regular cream sugary coffee drinks energy drinks THE NOT SO HEALTHY BEVERAGES

Benefits of Exercise for Diabetics HELPS LOWER BLOOD SUGAR INCREASES INSULIN SENSITIVITY- WHICH MEANS LESS INSULIN! HELPS CONTROL WEIGHT INCREASES MUSCLE AND REDUCES FAT

HOW TO GET STARTED EXERCISING! o First speak with your health care provider o Start out slow if you are just getting into exercising o Begin with at least 20 minutes a day of cardio o Gradually add in strength training o DON’T FORGET TO CHECK BLOOD SUGARS AND MAKE SURE YOU’RE OKAY TO BE EXERCISING BEFORE YOU START!

Reminder: After workout always check your blood sugar level Low blood sugar level can occur immediately or long after physical activity This will mostly occur if you:  Take insulin  Skip a meal, or don’t eat within 30 minutes to 2 hours prior to exercise  Exercise for a long time  Exercise strenuously

Maintaining good nutrition a long with Exercise is proven to improve your Diabetes THERES NO DAY LIKE TODAY!

For more information concerning nutrition and fitness for Diabetics, click below

I hope this information helps jumpstart you on your journey to a healthier you! Thanks for watching