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An overview of healthy food choices and physical activity recommendations that may reduce the risk for type 2 diabetes.
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Tips For Reducing Your Family’s Risk For Type 2
Diabetes
Alexis Williams, MPH, CHES
What is Diabetes?
Insulin is made in the pancreas
• Diabetes is a disease in which the body does not produce or properly use insulin.
• Insulin is a hormone that is needed to convert sugar, starches, and other foods into energy needed for daily life.
Diabetes Can Lead To:
• Retinopathy (blindness)• Nephropathy (kidney
problems)• Feet ulceration and/or
amputations • Heart attack• Stroke • Erectile dysfunction
(inability to have an erection)
Acknowledgment: Adapted from the Diabetes Outreach Services Campaign, (1991) Queen Elizabeth Hospital
Diabetes Centre, Woodville South SA.
Good News!
Type 2 diabetes can be prevented or delayed through modest weight loss by increasing
physical activity and making healthy food choices.
Strategies for Type 2 Diabetes Prevention
• Lose 5 to 7 percent of weight. If overweight, that is 10 to 14 pounds (4.5 to 6.3 kg) for a 200-pound (90.6 kg) person.
• Make healthy food choices
• Be physically active
Create A Healthy Plate
Make half your plate whole vegetables and fruits
Low in fatLow in caloriesRich in disease fighting nutrientsHigh in fiber and water
Buy fresh in seasonBuy frozen and low sodium canned
Store properlyKeep where they can be seen
A Few Words About Potassium and Sodium
People with high blood pressure, African Americans and middle-aged and older adults should eat 4,700mg of potassium per day from food and no more than 1500 mg of sodium per day.
Sources of potassiumSweet potatoes, cooked greens,
orange squash
Bananas, plantains, many dried fruits, oranges and orange juice,
cantaloupe, honeydew melonsCooked dry beans
Soybeans
Tomato products (sauce, paste, puree)
Beet greens
Dietary Guidelines for Americans, 2005, US Department of Health and Human Services
Make ¼ of your plate whole grains
Important source of fiber & nutrients
“Whole grain” should be the first ingredient
Wheat flour, enriched flour, and degerminated cornmeal are not whole grains
Make ¼ of your plate lean sources of
protein
Choose leanUse healthy cooking methods
Eat a variety of sources
Non Dairy Sources of CalciumFortified cerealsFortified soy beveragesCollards cooked from frozenSpinach cooked from frozenTurnip greens cooked from frozenFortified oatmealKale, cooked from frozenOkra, cooked from frozen
A Few Words About Fat
Eat between 20 to 35% of calories from fat
Choose polyunsaturated and monounsaturated fats• fish• nuts• vegetable oils
Eat fewer foods high in saturated fat and cholesterol
(typically found in meat)
Eat as few trans fats as possible (typically found in processed foods)
A Few Words About Drinks
Hidden source of calories, sugar and sodium
Words for sugar include:Sucrose, glucose, high fructose
corn syrup, corn syrup, maple syrup & fructose
Choose drinks low in calories and added sugars
Drink 100% fruit juice in moderation
Limit the number of refills on sugary drinks when eating out
Balance Food And Activity
Calories in
Calories out
Calories in
Calories out
If you eat 100 more food calories a day than you
burn, you will gain about1 pound in a month10 pounds in a year
• Adults should be moderately active at least 30 minutes a day most days of the week
• Include strength building activities twice a week
• Children and teenagers should be active for 60 minutes every day
• Adults should be moderately active at least 30 minutes a day most days of the week
• Include strength building activities twice a week
• Figure out what gets in the way and prepare
• Take things one step at a time
• Set reasonable goals AND monitor your progress
• Find what you enjoy• Find what is meaningful
to you
Start where you are. Use what you have. Do what you can.
- Arthur Ashe
Get Motivated!
• Be a good example• Offer healthy snacks• Be active together• Limit screen time
Train up a child in the way he should go, and when he is old he will not turn from it.
Proverbs 22:6
Get The Kids Motivated!
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