Dining with DiabetesVitamins, Minerals, Fiber

&

Putting It All Together

Program Sessions

• Session #1 – Living Well with Diabetes

• Session #2 – Carbohydrates and

Sweeteners

• Session #3 – Fats and Sodium

• Session #4 – Vitamins, Minerals and Fiber/

Putting It All Together

• 3-Month Follow - up (optional)

How did you do this week?

• What things did you notice more this week,

as a result of our classes last week.?

• And what changes did you make this week?

• Which fats are heart healthy?

• How much sodium is recommended daily?

• Were there any challenges or successes in

following a heart healthy diet this week?

• Did you achieve your SMART step goal?

Vitamins & Mineralsin Vegetables and Fruits

Important Vitamins

• Vitamins A, C and E: prevent inflammation and cell damage

• Vitamin D: Needed for calcium absorption and may protect against diabetes and heart disease

• B-12 and Folate: Blood health, heart disease and nutrient absorption

Minerals for Good Health

• Potassium

• Calcium

• Phosphorus

• Magnesium

• Iron

Healthy Bones

Bones with Osteoporosis

Bone Health

The Importance of Fiber

• Slows the absorption of sugar from food

• May reduce or delay symptoms of type 2

diabetes

• Helps control weight

• Lowers blood cholesterol

• Helps reduce vascular inflammation

• Relief of constipation/diarrhea

• Lowers risk of breast, prostate, and colon

cancer

The Role of Fiber

Sources of Fiber

• Whole grains

• Bread

• Cereal

• Fruit

• Vegetables

• Beans and legumes

• Nuts and seeds

Whole-Grain Goodness

How much fiber do I need?

Age groupFiber needed

(grams per day)

Females 31-50 25

Females 50+ 21

Males 31-50 38

Males 50+ 30

Planning a Meal

• The Plate Method

• Carbohydrates and Sweeteners

• Fats and Sodium

• Vitamins, Minerals and Fiber

Planning a Meal

• Meat or source of

protein

• Starch – may be starchy

vegetable

• Non-starchy vegetables

• Fruit

• Milk

• Dessert – sometimes to

replace other

carbohydrate

Protein

• Meat and poultry

• Seafood

• Dairy foods

• Eggs

• Dried beans and peas

• Seeds and nuts

The Plate Method

Sources of Carbohydrates on the Plate

• Starch

• Vegetables

• Fruit

• Dairy/Beverages

Roadblocks to Eating Well…

• Old habits

• Tempting places

• Cost

• Time to prepare

• Taste

• Family pressure

Your team

• Your doctors

• Registered Dietitians

• Certified Diabetes Educators

• Nurse Practitioners

• Others

Remember…The Balancing Act

• Meals

• Physical Activity

• Medications

Managing Diabetes

Physical Activity:

Important to a Healthy Lifestyle

• Aim for 30 minutes of

physical activity 5 times

each week

• Include stretching and

strength exercises for total

body workout

• May need to adjust carb

intake when engaged in

longer exercise time

Know Your Numbers

• A1C

• Blood Pressure

• Cholesterol and

Triglycerides

• Fasting Glucose

• eGFR or microalbumin

• Eye, foot and dental checks

Medications

• Very important to take diabetes

medications as prescribed, including

insulin

• Medications for blood pressure,

cholesterol, etc. are also important

and may influence diabetes control

and symptoms

• Over time, diabetes medication needs

may change.

Long Term Goal

• We have set short term goals each week to

improve our diabetes control.

• Now…think about a long term goal to work

on in the next 3 months

• Is it S.M.A.R.T?

DO: Share this goal with a classmate

pecific

easurable

ettainable

elevant

imely

S

MAR

T

SMART Steps

What’s one SMART

step you can make

towards better

management of

your diabetes?

Next Session – in Three Months

We would like to know how you are doing 3

months from now!

At the follow-up we will:

• Have guest speaker or interesting topics such as

Eating Out or Holiday Cooking

• Cook, eat and share

• Distribute recipes or incentives

• Complete follow up evaluations

• Check progress on goals

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The struggle for becoming

healthier

is an uphill battle for millions

of Americans…

but it starts with YOU!

Acknowledgements

This curriculum was developed through the collaborative efforts of the

National Extension Dining with Diabetes Working Group.

Special thanks to several individuals for their leadership and contributions:

• Shari Gallup, Ohio State University Extension and Fran Alloway, Penn

State University Extension, curriculum adapters

• Barb Hennard, Ohio State University Extension, recipe compilation

• Stephanie Faroh, Purdue University Extension, evaluation coordinator

Appreciation for permission to adapt the content of the original Dining With Diabetes program is expressed to

West Virginia University Extension Service

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