1. Helwig Diabetes Center
Type 2 Diabetes
Class #4
October 1, 2012

2. Protein Very lean proteins  pg. 28, 29 Lean meats  pg. 30
Try choosing these at the majority of your meals
Notice the high sodium proteins
Lean meats  pg. 30
Recommend fish 2-3 times per week
Medium fat proteins  pg. 31
Fried meats, poultry with skin
High fat proteins  pg. 32
BBQ type foods, special occasions
Not all proteins are created equal! Page 28! 35 kcal, 7g pro, 0-1g fat, 0 carbs
be careful of high sodium ones
Lean meats have a bit more fat, 3g, and some also have excellent omega 3 FA---recommend fish 2-3x/wk
pay attention to serving sizes

3. What types of fats should be included in my diet?
Examples
Heart Healthy?
Monounsaturated Fats
Olive oil, canola oil, avocado, peanut butter, almonds
Yes!
Polyunsaturated Fats
Corn oil, cottonseed oil, mayonnaise, margarine, walnuts
Not so much…
Saturated Fats
Bacon, butter, cream cheese, sour cream, lard
No.
Trans Fats
Hydrogenated fats, processed and packaged foods
No!
What types of fats should be included in my diet?

4. How do fats in my diet affect my cholesterol?
Type of Fat
Effect on LDL
Effect on HDL
Monounsaturated ↓ ↑
Polyunsaturated
Saturated ↑↑
Remember LDL=lousy, HDL=healthy
This doesn’t mean to overload yourself on good fats…moderation is always key and when choosing fats in your diet, try to stick to monounsaturated..
Recommendation for cholesterol is no more than 300mg/day
Cholesterol comes from animal sources of food…if it had a liver, it has cholesterol!
What types of foods do you think are high in CH???

5. Choosing fats in my diet
Reading the label..
Calories
Total Fat
Saturated Fat
100
≤ 3g
≤ 1g
200
≤ 6g
≤ 2g
300
≤ 9g
Within these limits = heart healthy!

6. What about omega 3’s? Omega 3 fatty acids are also heart healthy
They can be found in foods such as fish, flax and walnuts.
Omega 3’s are good because they can lower triglyceride levels
TGs are fats moving thru the blood stream
Ask your doctor before supplementing with omega 3’s
Recommendation of fish 3x/week (tilapia, cod, salmon)

7. Salt
Too much sodium in your diet can increase your blood pressure  damages your arteries
Blood pressure should be 130/80 or less
Recommendations for salt intake:
No more than 2400 mg salt per day (1 tsp!)
No more than 350 mg salt per serving
No more than 800 mg salt per meal
DM  HTN  CVD all connected!
Salt in the diet makes the heart work harder, increase fluid volume,
Some people may be salt sensitive…how do you know if you are?? **Ask the audience to give examples***
How much sodium do you think the average American eats per day?? *** 3500mg/ day
Do food label examples ---frozen foods, processed foods
Take the salt shaker away from the table! After awhile, you forget it was even there and you don’t even need it!
Be careful with KCl “no salt salt” ask your doctor bc it can be dangerous if certain medications
“low sodium”  140mg or less

8. Weight Loss Why is this so important?
A 10% weight loss can have lots of benefits
Lower BG
Lower blood pressure
Healthier joints
Explain apple vs. pear shape…excess fat in mid-section surrounds all the important organs
heart must work harder to supply blood
Weight loss is not easy…lots of contributing factors but if we make it a priority, we will succeed

9. How else can we help maintain a healthy body weight?
EXERCISE!
Find something you enjoy
Recommendation:
30-45 mins every day!
The more, the better
Benefits include: better BG control, good for your heart, muscles, bones and a great stress reliever!
It is ok to split up the times if it is difficult for you…15 mins in the am, 15 mins HS..
Walking, walking your dog, stairs, stationary bike, strength exercises, yoga, zumba gold, grandkids!
Start slow, work your way up
You will feel better!
What kinds of exercise do you enjoy??

10. What kinds of goals can you set for the next month?
Add less salt to my food
Exercise 3x this week for 20 mins.. Work my way up
Read labels of my favorite foods and look for alternatives
Remember weight loss is a slow process…recommendation is 1#/wk..sometimes weight may decrease more drastically in the beginning, then tapers off and we get discouraged..DON’T be discouraged! Keep at it and it will work. YOU CAN DO IT!