Healthy Options Nutrition Program

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Basics of Nutrition

There are 3 major nutrients in food

• Carbohydrate

• Protein

• Fat

Carbohydrate

• Body’s main energy source

• 4 calories per gram

• 45-65% of calories

• Cereal, grains, fruit, milk and starchy vegetables

• 100% turns to glucose

Protein

• 4 calories per gram

• 10-35% of calories

• Source of energy

What are some protein food sources?

Protein

• Meat, milk, eggs and cheese• Legumes, seeds, and starchy vegetables

Fat

• 20-35% of calories• 9 calories per gram

If a teaspoon of margarine has 5 grams of

fat, how many calories does it have?

9 x 5 = 45 calories

Fat Sources

• Which foods contain fat?

Meat, egg yolks, butter and dairy-fat containing foods

Margarines, oils, nuts, seeds coconut and avocado

Portion Distortion

• Portion sizes have changed in the last 20 years

• Watch your serving sizes

• Use everyday objects as your guide

Everyday Objects

* Please turn to page 17 in the CCS Medical Diabetes Education Book.

Eating at Home – Tips

• Avoid fried foods & creamed vegetables

• Use non-stick cooking sprays

• Cut off fat from meats

• Drink more water

Fruits and Vegetables

• Eat more fruits and vegetables

• Cut vegetables and place in bag on the refrigerator shelf you see first

• Choose dark green and dark yellow vegetables

• Have fruit for dessert

Diabetes Menus• To help you with eating at home,

CCS Medical has provided you with a 14-day menu

* Please see handout of 14-day menu.

Quick and Easy Plate Method

• ½ of plate of vegetable• ¼ carbohydrate (your fist)• ¼ protein (deck of cards) • Small piece of fruit for dessert• 1 cup of low-fat milk

Which blue ball looks bigger?

Even though the left blue ball looks larger they are the same size.

This is why people eat less when they have smaller bowls and plates.

•

Did You Know?

• More than 40% of calories consumed in America are eaten away from home.

• A typical restaurant meal has at least 60% more calories than the average meal made at home.

• Most restaurants dish up 2-4x more volume than recommended portion sizes – with lone exception of vegetables.

Am J Clin Nutr 2007;85-208Helmrich, N. www.usatoday.com Oct 21, 2006

Dining Out Tips

• Watch portions

• Limit high salty foods if you have high blood pressure

• Balance the carbohydrates

• You don’t have to eat everything

Dining Out Tips

What else can you do?

• Order water

• Watch the bread basket

• Order baked, broiled or grilled meats

• Watch out for unhealthy fats

• Gravy, cream sauces

At the Party or Buffet

Cheese and Fruit

Sandwiches

Cake

Veggies and Dip

Shrimp Cocktail

Restaurant – Mexican• Only eat ½ of the enchilada

• Eat only ½ of the rice and ½ of the beans

• Add a salad with low-fat dressing on the side

• Take the rest home for tomorrow’s lunch

Restaurant – Italian• Eat 1/2 of the chicken breast

• Add a salad or more steamed vegetables

• Take the rest home for tomorrow’s lunch

Restaurant – ChineseFried Shrimp

• High in Fat

• High in Carbohydrates

Healthy Steamed Shrimp and Vegetables• Low in Fat • Low in Carbohydrates

Take Out Can Be Healthy With Some Simple Changes

Chinese food• Order extra vegetables• Order steamed instead of fried

Mexican food• Eat only a handful of chips• Skip fried entrées• Fajitas are a very good choice

Take Out Can Be HealthyWith Some Simple Changes

Italian

• Choose alfredo or cream sauces less often

• Choose carbonara sauce less often

• Choose marinara sauce more often

Healthier Take Out Ideas

Pizza

• Thin-sliced veggie pizza

• Add extra veggies

• Lower in fat & calories

• Eat 2 slices & have a large salad with low-fat or fat-free salad dressing

Current Trends with Beverages

“We want to move from beverages as an accompaniment to a beverage destination,” says Don Thompson, President of McDonald’s USA. Tampa Bay Times, Nov. 14, 2007

• Beverages are increasing

in popularity

Are Your Drinks Causing You to Gain Weight?

At the Bar

Margarita:

• 740 calories

• 0 grams of fat

Nachos with Cheese:

• 741 calories

• 40 grams of fat

At the Bar

Recommend:

• 4 oz. wine

• 75 calories

• 0 grams of fat

This saves you 666 calories

Alcohol Basics

• Have no more than 1 or 2 servings of alcohol• 1 or 2 times a week• One serving of alcohol is equal to:

1 ½ oz. Hard liquor 12 oz. Light beer 4 oz. Dry wine (Mix with water or sugar-free drink)

At the Coffee Shop

Grande Café Latte:(made with whole milk, whipped cream topping with 2 pumps syrup)

430 calories26 grams of fat

2 Glazed Donuts:

420 calories 24 grams of fat

At the Coffee Shop

Recommend • Non-fat latte with sugar-free syrup

• 130 calories• 0 grams fat

This saves you• 300 calories • 26 grams of fat

Are Smoothies Healthy?

• 250-1000 calories

• 0-30 grams fat

• 7-140 grams CHO

Smoothie Recommendations

• Decrease CHO to help blood sugar levels

• Omit honey or sugar cane extract (Turbinado)

• Decreases calories by 50-100 calories

• Decreases CHO by 10-30 grams

Smoothie Recommendations• Coffee-flavored

• Low crb

• Try a store-boughtprobiotic dairy drink– Only 90 calories– 17 grams of carbohydrate– 0 grams of fat

What If I Over Do It?Keep Monitoring

• Keep checking your blood sugar

• Check for ketones if over 240 mg/dL

• Don’t take a nap, but keep moving

• Do the dishes or clean the kitchen

What If I Over Do It?Stay Active

• Drink more water • Go for a walk after eating, or plan your

exercise routine for after meals• Have family or friends go with you• Walk to and from the restaurant

What If I Over Do It?Plan Ahead

• Go shopping

• Walk store to store, skip the bus or the subway

• Learn & plan ahead for the next time

Additional Information Available

• See the Healthy Options Restaurant Guide for websites and phone numbers

• 14-Day Menu

ResourcesFor more information on these topics contact:

(Enter your center/clinic here)

(Enter your phone number here)

• Diabetes Classes• Individual Consults

– Nutrition

– Starting insulin

– Insulin pump therapy

• Support Groups

Thank You from CCS Medical

Program content developed by

CCS Medical’s Certified Diabetes Educators:

Mary Ann Strobel, MS, RD/LD, CDE

Kris Erdman, RN, BSN, CDE

Specializing in convenient home delivery of medical

supplies

Who is CCS Medical?

• 2nd largest home delivery service of medical supplies

• 5 major distribution centers nationwide

• Servicing about 375,000 patients

CCS Medical Patients’ Benefits

• Convenient Home Delivery

• Helpful Reorder Reminders

• Comprehensive Insurance Processing

• CDE'S on staff

Why do doctors refer their patients to CCS Medical?

• Knowledgeable staff

• Quality product selection

• Reliable Patient Service

• Local Education and support

We Deliver the following:

• Testing Supplies,Insulin Pumps and Insulin

• Prescription Medications

• Wound Care Supplies

• Urological and Incontinence

• Ostomy Supplies

• Respiratory Supplies and Medications

Getting Started is Easy!

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