Week 4: Eat More Plants for Better Health · Ways to Replace Dairy in Your Diet Consider replacing dairy products in order to reduce your intake of saturated fats, which can help

Nutrition and Fitness Lifestyle Change Program

DiAMC - Diabetes Assessment and Management Center of Shreveport, LLC http://www.diamc.com | Phone: (318) 212-1194

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Week 4: Eat More Plants for Better Health

Purpose The purpose of this chapter is to teach you why eating more fruits and vegetables can significantly improve your health as a person with diabetes or prediabetes. Research shows that the root condition of diabetes (insulin resistance) can be minimized and even reversed by eating a diet low in fat. Eating fruits and vegetables can help you in that process, and help you control your blood sugar very effectively.

Learning Objectives This chapter will teach you the following:

Why fruits and vegetables are healthy for you

Why fiber is an essential component of your diet

How many fruits and vegetables to eat per day throughout this program

Ways to increase fruits and vegetables in your diet

Ways to replace meat in your diet

Ways to replace dairy in your diet

Tips for reducing fast foods in your diet

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In this program, you will learn how to incorporate more fruits and vegetables into your diet for increased health. Eating more fruits and vegetables is a simple and very effective way to improve your blood sugar control, reduce insulin resistance, improve your long‐term health, reduce your long‐term disease risk, and increase your overall sense of well‐being.

Top 10 Reasons to Eat More Fruits and Vegetables

Fruits and vegetables contain antioxidants. Antioxidants are natural compounds that protect cells from damage caused by free radicals.

Fruits and vegetables contain large amounts of fiber which helps keep you full and provides nutrients for bacteria in your large intestine.

Eating fruits and vegetables is convenient. They can be eaten in many forms, including fresh, frozen, canned and dried.

Fruits and vegetables are naturally low in calories which is great for losing weight and achieving your optimal body weight.

Fruits and vegetables may help reduce your risk for many chronic diseases, including heart disease, high blood pressure, diabetes and some forms of cancer.

Fruits and vegetables are rich in vitamins and minerals that promote tissue function and keep you energized.

Fruits and vegetables come in many shapes, textures and colors and can be eaten throughout the year.




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Fruits and vegetables are portable and can be taken as a snack on the go.

Fruits and vegetables can be grown in your own backyard by adding generous amounts of sunlight and water.

Fruits and vegetables are both nutritious and delicious.

Fiber is an Important Component of Your Diet

You may have heard that fiber is good for you, but did you know why? Fiber is an indigestible component of plant cell walls that helps regulate digestive function, intestinal health and appetite. Here are a few facts about fiber which you may find helpful:




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Fiber is filling and contains almost no calories.

Fiber keeps you feeling full longer. Every 15 grams of fiber that you add to your diet can help you cut your calorie intake by almost 10%.

Aim to eat 30-40 grams of fiber per day. Try to eat a minimum of 30 grams of fiber per day for best results. Eat at least one serving of fiber at every meal in order to meet your minimum requirement per day.

Fiber may also help lower cholesterol levels.

The main sources of fiber are beans, vegetables, fruits and whole grains.




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How Many Fruits and Vegetables Should You Eat? In the first phase of the program, your goal is to increase your vegetable intake while keeping your fruit intake low in order to start losing weight without causing blood sugar spikes.

In the second phase of the program, we will increase your fruit intake slightly.

In the final phase of the program, we will increase your vegetable intake once again.

Take a look at the following pages to see how you can increase your intake of fruits

and vegetables over the next 12 weeks.

Vegetables Fruits Legumes

Weeks 3-5 5-8 1-4 1-2

Weeks 6-8 7-10 2-6 2-3

Weeks 9-12 8-12 2-6 2-3

Weeks 12+ 8-12 2-6 2-3

Sample for Week 3-5:

Breakfast: 1 serving fruit

Snack: 1 serving fruit

Lunch: 1 serving fruit + 2 servings vegetables + ½ c. beans

Snack: Vegetable

Dinner: 1 serving fruit + 2 servings vegetables + ½ c. beans




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Ways to Increase Fruits and Vegetables in Your Diet

Increasing fruits and vegetables in your diet is actually quite easy to do. Here are some tips for how you can achieve your fruit and vegetable goals:

Eat 1 piece of fruit at the beginning of each meal.

Make fruits and vegetables at least ½ of your plate.

Eat raw vegetables for a snack.

Eat a piece of fruit as your mid-morning snack.

Eat the rainbow every day. Eat at least one fruit or vegetable per day that is red, orange, yellow, green, blue and purple.




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Ways to Replace Meat in Your Diet

Replacing meat in your diet is actually not very difficult. If you are accustomed to eating meat, try these meat alternatives:

Cooked beans (any variety)

Cooked lentils (any variety)

Tofu

Tempeh

Seitan

Gardenburgers or tofu burgers

Portobello mushrooms




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Ways to Replace Dairy in Your Diet

Consider replacing dairy products in order to reduce your intake of saturated fats, which can help you lose weight and improve blood sugar control. When thinking of alternatives for dairy products, use the following:

¼ cup blended silken tofu

1 teaspoon of flax plus ¼ cup of water, blended together

1 tbsp. cornstarch plus 2 tbsp. water (for baked products)

Soymilk, rice milk and almond milk

Vegetable broth (when cooking)

Cheese alternatives include:

o Baked tofu




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o Nutritional yeast (parmesan cheese substitute)

Tips for Managing Fast Foods in Your Diet

It is important to recognize that eating fast food frequently can become an addiction, just like drinking alcohol or smoking cigarettes. Fast food is cheap and convenient, however, frequent consumption of fast food can cause significant damage to your overall health.

Here are some tips to help you replace fast food in your diet:

Avoid Supersized and Value-sized Items

Keep serving size of all hamburgers and sandwiches to the size of the back of your fist.

Eat Grilled or Roasted Lean Meats and Avoid Fried Meats




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Watch out for the words deep-fried, pan-fried, batter-dipped, breaded, scalloped, crispy, and creamy.

Avoid Fried and Breaded Items

Avoid things like crispy chicken sandwiches and breaded fish fillets. Choose turkey, lean chicken and lean roast beef instead.

Order Chicken without the Skin

Opt for skinless chicken breast and thighs.

Special Order from the Menu

Don’t be afraid to special order to make your meal healthier.

Request a wheat bun instead of a white bun.

Request the dressing on the side.

Request to have sauces and condiments served on the side.

Eat Condiments and Dressings Sparingly

Often fast food sauces and condiments are the highest calorie parts of your entire meal.

Ask that all condiments be served on the side. Keep your intake of condiments to 1-2 tbsp. for the entire meal.




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Watch out for oil-based salad dressings, mayonnaise, ketchup, barbeque sauce and sour cream.

Skip the Bacon

Bacon is one of the most calorie dense meats and is very high in fat.

When ordering a sandwich or hamburger containing bacon, ask to have it removed.

Pass on the French Fries

French fries are tasty, but they are fried and very high in calories.

Instead, request a healthier alternative such as: o A baked potato o A serving of fruit o A side salad with the dressing on the side o A fresh fruit cup o Corn on the cob




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Your Homework for Next Week Take a few minutes to fill out the following table so that you have a plan for increasing your fruit and vegetable intake in substitution for high fat foods.

List Your Favorites Here

Healthy Low-Fat Alternatives

Dairy Products

Meat Products

Fish and Shellfish

Fast Foods


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Week 4: Eat More Plants for Better Health · Ways to Replace Dairy in Your Diet Consider replacing dairy products in order to reduce your intake of saturated fats, which can help