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Jun 11, 2008 4:41 pm US/Central
21 Things About Diabetes And Healthy Eating
1. Diabetes is one of the fastest growing healthcare problems in the country.
2. Nearly 21 million people in the United States (7 percent of the population) have diabetes, and it is estimated that one in three Americans born in the year 2000 will develop diabetes sometime during their lifetime.
3. Type 2 diabetes is a condition diagnosed by elevated blood sugar or glucose. With type 2 diabetes, the body may not make enough insulin; the insulin that the body produces may not work as well as it should; and the liver may release too much glucose.
4. Living with diabetes can be a challenge, but it isn't impossible to manage.
5. People with type 2 diabetes can adopt a healthy lifestyle while still having fun, dining out and taking part in all that life has to offer.
6. A healthy diet is a key component of diabetes management.
7. The Journey for Control campaign encourages people with type 2 diabetes to recognize that small changes can have a big effect on managing diabetes.
8. Talk to your doctor about small steps you can take to help manage your diabetes, like making small changes in your food choices and starting an exercise program. Also, periodically evaluate your diabetes treatment with your doctor by going over your glucose control and discussing your medication.
9. Regular exercise and healthy eating can help a person with diabetes to control blood glucose (sugar) levels, to lower cholesterol and to reach and maintain a healthy weight.
10. Seeing a registered dietitian or a certified diabetes educator will help you to learn how to manage your diabetes and to develop a personalized plan. Ask your endocrinologist or primary care doctor for a referral for a nutrition professional in your area.
11. A key step in managing diabetes is to keep your blood sugar levels under control, so it's important to pay close attention to what you eat and to how much you eat.
12. Switch from refined foods to whole grains. Replace white rice with brown rice, white bread with whole grain bread, refined breakfast cereals with whole grains cereals (like oatmeal), and regular pasta with whole grain pasta. Skip the cookies, soda, white bread and sweets.
13. Choose healthy lean sources of protein like white meat poultry (no skin), egg whites, and low- or non-fat dairy products such as fat free milk, cheese and yogurt. Add beans like lentils, kidney beans or chickpeas to your daily diet for a high fiber, lean protein and boost.
14. Eat your vegetables! Vegetables contain important vitamins, minerals and other nutrients to help your body stay healthy and to fight disease. Go easy on starchy vegetables like peas, corn and potatoes. Load up on vegetables like spinach, broccoli, green beans and salads.
15. You can cook with healthy fats like olive, canola, or sesame oils. Avoid using butter, lard, bacon or other animal fats. Opt for a trans fat free margarine instead of butter.
16. Be sure to eat breakfast, lunch and dinner along with your healthy snacks. Eating regular meals helps to manage weight and blood sugar levels.
17. An easy rule of thumb to tell if you are eating the right amount of food is to have your plate consist of one half non-starchy vegetables, one quarter lean protein and one quarter whole grains.
18. Dessert can be a part of a healthy diet too. Fruit makes a wonderful dessert – try a bowl of mixed berries topped with low fat or fat free yogurt or sorbet. Smoothies are another yummy dessert and can be quite healthy.
19. Remember that making small, healthy changes each day will help you to gain control of your diabetes, to improve your energy and to feel great!
20. Visit JourneyForControl.com for information about diabetes, including nutritional advice and exercise tips, as well as diabetes-friendly recipes.
21.
The Journey for Control campaign, sponsored by Merck & Co., Inc., in collaboration with the American Association of Clinical Endocrinologists, features B. Smith's Healthy Menu Makeovers, as well as a comprehensive online educational resource,
JourneyForControl.com, for people with diabetes and their loved ones.
Funding for the Journey for Control Program and editorial assistance were provided by Merck & Co., Inc.
(© MMIX, CBS Broadcasting Inc. All Rights Reserved.)
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