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Diabetes Statistics20 million Americans have been

diagnosed with diabetesAn estimated 6 million Americans go

undiagnosedEvery 5 seconds someone develops: Diabetes Insulin ResistanceEven a 5-10% weight loss can help!

Be ChoosyFood = FuelWant Results? Plan, plan, planMake your calories count!Don’t overly restrict yourselfHave what you need on handAvoid poor convenience choices

Plan Out Your Meals…Create a weekly meal plannerCook in bulk (store & freeze)Reduces convenience splurges Makes it easier for you to followFood/Activity Journaling

Sparkpeople.comMyPyramid.gov Calorieking.com

#1 The Budgeting MethodAKA: Diabetic Exchange PlanWorks by grouping foods into six categories:Bread/starch Meat/proteinVegetable Fruit Dairy Fat Foods in each category have a similar nutrient

makeupFoods can be exchanged for another in that

category Serving sizes may vary from item to item

Caloric Needs < 30 min of activity >30 min of

activityFemales 19-30 2000 2000-2400Males 19-30 2400 2600-3000

Females 31-50 1800 2000-2200Males 31-50 2200 2400-3000

Females 51+ 1600 1800-2200Males 51+ 2000 2200-2800

Budgeting BasicsChoose a calorie levelPrint a diabetic exchange listUse it to determine serving sizes for

exchangesDetermine # of servings needed

from each groupBudget meals to meet guidelinesOnly spend what you have budgeted

Common Portions ChartCalorie Levels with Suggested Number of ServingsCalorie Levels

Bread/Starch

Meat/Protein

Vegetables

Fruit Dairy Fat

1200 5–6 4–5 3 2-3 2–3 3–4

1400 6–7 5–6 3–4 3–4 2–3 3–4

1500 7–8 5–6 3–4 3–4 2–3 3–4

1600 8–9 6–7 3–4 3–4 2–3 3–4

1800 10–11 6–7 3–4 3–4 2–3 4–5

2000 11–12 6–7 4–5 4–5 2–3 5–6

2200 12–13 7–8 4–5 4–5 2–3 6–7

2400 13–14 8–9 4–5 4–5 2–3 7–8

2600 14–15 9–10 5 5 2–3 7–8

2800 15–16 9–10 5 5 2–3 9–10

Don’t Deprive YourselfFollow your budgeted allowanceChoose the foods to spend your

calories on! Understand & Control portion sizesStay within calorie rangeBalance your food groups firstSpend any remaining calories on

splurges

#2 The Plate Method

http://www.tops.org/images/plate.gifhttp://www.tops.org/images/plate.gif

Vegetables1 cup = ~25 caloriesNutrient (good stuff) Dense High in water contentFull of fiberBoost metabolismShoot for 3-5 servings per day

Nutrient DensityGoal: Choose (nutrient dense) foodsLow Calorie & High Nutrition ValueFruits & Vegetables (5-9 servings a

day)Whole grainsLean meats & beansLow fat milkHeart-Healthy Fats

Fat FactsCalorie dense (High calorie & low nutrition)Unhealthy Fats (low in nutrition)

Saturated Fats: Fats that are solid at room temperature

Trans Fat: Partially Hydrogenated oils = BADTry Smart Balance or Promise

Heart healthy fats: (nutritionally valuable)Fatty FishNuts & Seeds—just a handfulAvocados & Olives

Beware of BeveragesCalories from beverages add up!Do not fill you up like foods.Water is calorie free & body wise.Beware of diet drinksBody senses the sweetness, but

doesn’t get the calories can cause cravings

# 3 Carb Sensitive (CS)Real chemical/hormonal changes upon

eating carbsOften called “sugar addicts” A bite of a simple carb sets off a series of

real reactions Carb consumption hunger & sense of

fullness Produces a compulsion to eatActivates pleasure centers in the brain

CS ProblemsPleasure is followed by urge to snackThe brain tries to recreate the

pleasurable feelingCS people accumulate an excess of

insulinThis signals the body to conserve energyEach carb-rich meal, creates more hungerBody stores the excess insulin as fat

CS SolutionsConsider your P2B ratio: (7 grams protein to balance 15 grams of carbs)Eat breakfast: including a balanced protein

serving3 regularly timed meals: with balanced

protein serving2 protein snacks or protein/complex snackEat balanced food every 3-4 hoursPlan to have available food sources on hand

Five Finger RuleEat something every 3-4 hoursUse five fingers to remind you Three meals & two snacks

(balanced)Or 5 similarly proportioned small

mealsDepends on your personal styleSnacks can also be juice or milk

CS “Go-To” Snacks and Add-Ins: Nuts (any) Eggs—hard boiledCheese sticks Cottage cheeseV-8 juice MilkTuna Chicken chunksSummer sausage Non-starchy vegetables Yogurt Peanut butter, raisins, &celeryBeef jerky Meat sticksProtein shakes or bars Peanut butter & apple

slicesHam/cream cheese rollups Cheese & WW

crackersMeat & cheese on WW crackersPeanut butter & WW

crackersMeat rollups using low-carb wrapsFlax meal (ground flaxseed) as an add-in

# 4 Calorie ShiftingBased on the body’s adaptation principleKeeps your metabolism guessingHelps it run more efficiently Use when you hit a plateau or weight loss

has stagnatedGives a good diet an edgeDoesn’t work well with a poor diet Provides a formula you can apply to any plan

Calorie Shifting TheoryBy consuming X # of calories consistently Your body will expect to receive that #

dailyYour body adapts to itIt then works less efficientlyBy altering calorie intake, you keep the

body guessingPushes the metabolism to work harder

Calorie ReductionsNever choose a reduced calorie option for: > than 72 hoursTriggers fat storage in attempt to fight off

starvationShift 200-300 calories more for 3-4 daysYou can then return to the reduced calorie

shiftKeeps metabolism revved up

Calorie Shifting ExampleEstablish a baselineRamp up 300 calories. Twice a week for the first

week, add 300 cal. to your diet. On Mon. & Thur., eat 2,300 cal.

Cut down 500 calories. Twice a week for the second week, subtract 500 cal. On Tues. & Fri., eat 1,500 cal.

Ramp up 400 calories. Twice a week for the third week, add 400 cal. to your diet. On Wed. & Sat., eat 2,400 cal.

Cut down 500 calories. Twice a week for the fourth week, subtract 500 cal. On Thur. & Sun., eat 1,500 cal.

Problem Foods & AdditivesFoods & additives are metabolized by the

body in different ways. Can cause people to not sense true

fullness Can lead to overindulgenceCan aggravate certain health conditions Do not promote health in generalAvoid or greatly limit these foods

TroublemakersPartially hydrogenated oil Hydrogenated oilHigh fructose corn syrup Trans fatSugars (often ending in …ose) Saturated fatSalt/Sodium Artificial SweetenersMargarine White Flour“Bleached” foods “Enriched” foodsCaffeine Artificial colors and dyesCarbonation Phosphoric acidPreservatives/MSG

Total Wellness EnhancersWhole & natural foods promote better healthThe body utilizes natural food sourcesThe body readily recognizes these foodsUses them for body functioning. Nutrition labels list highest % ingredients

firstTo see the items main value:Look at first five ingredients of nutritional

label

Health Promoters Whole wheat Nuts, non-roasted Garlic Dairy, low-fat Yogurt Dark Chocolate Butter Cottage cheese Pomegranate juice Fish Baked/Boiled Tomato sauce Salmon Brown rice Lemon Berries Fruit—better fresh Oatmeal-not cut Prunes Lean cuts of meat Egg whites Cheyenne Pepper Cinnamon Green Tea Water, non-carbonated Red Wine Vinegar Tomato juice Vegetable juice Natural Honey Vegetables raw/steamed—better fresh Beans & Lentils Olive oil-better uncooked

StressPressures can lead to stress eatingKnow your triggersHave a solid plan to counteract triggersRecognize stress eating (subconscious

reaction)Activate your thinking brainChoose not to self-soothe with foodFocus on what you want to achieve

In ConclusionKeep focused on the foods that you want to addChoose foods based on how they fit into your planEat slowly & chew your food Cancel your membership in the “Clean Plate

Club”Stop eating when 80% full, so brain gets the

fullness messageDecline seconds, box up large portions to eat

another time Deviation is temporary, don’t start over, keep on

going!

Questions??