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

2. 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

3. Meal Planning

4. 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

5. 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?

6. 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

7. 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

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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

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

16. 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

17. 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

18. 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

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

20. 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

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

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

24. Tips to Manage Blood Sugar Levels

25. 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.

26. Exercise

27. 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, 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

28. 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

29. Resources
Canadian Diabetic Association
Canada’s Food Guide
Center for Disease Control and Prevention
National Aboriginal Diabetes Association
World Health Organization (WHO)