Download Diabetes Email 2

Diabetes and Nutrition
November 13, 2009
Healthy eating is the same for everyone, with or without diabetes: Eat the right portions of a variety of nutrient-rich foods while keeping the amount of
fat and calories low. For people without diabetes or with pre-diabetes, healthy eating is part of preventing the onset of Type 2 Diabetes. In fact, a recent
finding from 10 years of the Diabetes Prevention Program showed that healthy eating and regular physical activity is more effective than medication at
delaying or preventing diabetes among those at high risk. For people with diabetes, healthy eating can have a dramatic impact on the symptoms and
progression of diabetes by keeping blood glucose levels stable.
Basic Nutrition for Everyone
The basics of good nutrition are the same regardless of your diabetes status:
 Keep an eye on your portion sizes. Eating too much is not healthy regardless of what you are eating.
 Eat more whole foods and fewer processed foods.
 Try to get at least five servings of fruits and non-starchy vegetables every day choosing a “rainbow” of colors to ensure complete nutrition. Fresh and
frozen vegetables are both excellent choices. Choose in-season whenever you are able for peak nutrition, quality, and cost savings.
 Choose whole grain foods over “white” foods, for example choose brown rice instead of white rice..
 Include beans and lentils as the main source of protein.
CDC Nutrition Basics
 Try to eat fish two to three times a week.
Mayo Clinic Nutrition Basics
 Choose lean meats such as chicken without the skin and cuts of beef or pork tenderloins.
WebMD Healthy Eating & Diet
 Choose skim dairy.
 Drink water or other calorie-free beverages.
Click on these links for more
information on basic nutrition.
 Use liquid oils for cooking rather than solid fats.
 Cut back on or eliminate high-calorie, high-fat snacks like chips and cookies.
The “Idaho Plate Method”
An easy method for ensuring healthy meals for anyone in the right proportions is the
“Idaho Plate Method.” For someone with diabetes, though not as precise as the
exchange method or counting carbohydrates, it keeps food intake in general in line
with an overall diabetes management plan.
Start with a 9-inch plate. Simply fill half the plate with non-starchy vegetables such
as spinach, bok choy, broccoli, okra, or green beans. Then fill half of the remainder
of the plate (or one-fourth of the whole plate) with starchy foods such as whole grain
breads, brown rice, whole grain pasta, potatoes, or cooked beans or peas, On the rest
of the plate, put your lean meat or other protein such as chicken, tuna, lean beef, tofu,
eggs or low-fat cheese. Add an 8 ounce glass of milk or another small serving of
carbohydrate such as a 6 ounce cup of yoghurt and a piece of fruit.
To help you visualize good portion sizes, view the Portion Control Slideshow on
WebMD.
Healthy Eating with Diabetes
Food Advisor
The American Diabetes Association
has a great website for anyone
searching for healthier food. It
includes recipes, meal planning, and it
will even create a shopping list for
you. Visit My Food Advisor.
It is generally believed that having diabetes means eating differently from everyone else. But, for
most people, having diabetes does not mean eating special foods or following complicated diet plans.
The healthiest diet for someone with type 2 diabetes is the same diet that’s best for everyone else.
Diabetes management no longer involves avoiding sweets altogether or scheduling snacks down to the
minute. People with diabetes have to be careful about sweets and be sure to control portions, but they
can enjoy them. Similarly, people with diabetes can have healthy snacks if that is what works for
them, but they do not need to snack. It can be counterproductive for those who find it inconvenient or
who are tempted by unhealthy snack choices. Consistency is key to controlling blood glucose levels –
eating about the same amount of food at about the same time.
People with diabetes should meet with a dietitian to design an individualized meal plan that meets
their needs and includes foods they love. Dietitians may use carbohydrate counting to help devise an
individual meal plan. For more on “carb counting”, visit Carbohydrate Counting on the American
Diabetes Association website.
Registered Dietitians for Diabetes Management and Weight Loss
Nutrition Counseling Benefits Available to Princeton University Faculty and Staff
All of the Princeton University health insurance plans, administered by both UnitedHealthcare and
Aetna, cover nutritional counseling services. The coverage requires a referral and/or script from a
physician and is limited to 3 visits per calendar year. The employee’s plan deductible, coinsurance or
co-pay applies. To find an in-network Registered Dietitian in your area, please search for medical
providers on your insurance company’s website. Typically, you will choose the specialist category
and look for Nutritional Medicine, Nutrition, Dietitian or Nutrition Counseling.
For those newly diagnosed with
diabetes
Most hospitals offer Diabetes SelfManagement Training courses that
you can attend with a doctor’s referral.
Most third-party insurance is accepted.
Check your local hospital’s website
for more information.
Nutrition Counseling Benefits Available to Princeton University Students
With the referral of a UHS clinician, a registered dietitian is available to students for nutrition
counseling. Students may be referred for consultation on disease management including diabetes,
among other reasons. For more information, visit Nutrition Services on the UHS website.
Tips for Healthy Eating
 Spread your meals throughout the day. Skipping meals leads to overeating and wildly swinging blood glucose levels. Find a workable schedule that
fits your real lifestyle.
 Shop the perimeter of the grocery store where you will find the freshest, “whole” foods.
 Try a “new” kind of starchy vegetable for that quarter of your plate. Instead of rice or bread, try lentils or yams.
 To prevent overeating when at restaurants, split entrees or have a small salad
and an appetizer as your meal.
 Replace sugared drinks with water or seltzer with fresh lemon or lime added
or with unsweetened tea.
Eating Well
American Diabetes Association Recipes
American Heart Association: Delicious Decisions
 Flavor foods with herbs and spices rather than salt and fat.
Websites for great healthy recipes
Upcoming Email Topics
Maple-Roasted Sweet Potatoes
Ingredients
2 1/2 pounds sweet potatoes, peeled and cut into
1 1/2-inch pieces (about
8 cups)
1/3 cup pure maple
syrup
2 tablespoons butter,
melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper,
to taste
A diabetes appropriate recipe
Preparation
1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass
baking dish. Combine maple syrup, butter, lemon juice, salt and
pepper in small bowl. Pour the mixture over the sweet potatoes;
toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir
and cook, stirring every 15 minutes, until tender and starting to
brown, 45 to 50 minutes more.
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before
serving, reheat at 350°F until hot, about 15 minutes.
 Diabetes and Physical Activity
 Making Positive Changes for a
Lifetime.
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Disclaimer
Nutrition
Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g
fiber; 118 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin A (230% daily value), Vitamin C (15% dv)
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1/2 fat
Found at http://www.eatingwell.com/recipes/maple_roasted_sweet_potatoes.html
This information is provided as an informational
resource only and its contents are not intended to
be used as a substitute for the advice or services of
medical professionals. Consult your medical
provider regarding matters related to health
including diagnosis and treatment and before
beginning any exercise program. Princeton
University and University Health Services assume
no liability for any individual’s use of or reliance
upon any material contained or referenced herein.
Sources
American Diabetes Association, Centers for Disease Control, Nation Diabetes Information Clearinghouse, National Institute of Health, National Library of Medicine, Mayo Foundation for Medical Education
and Research, and WebMD.
For More Information visit the American Diabetes Association at www.diabetes.org.