GOALS-Testing-Meal planning:
· Our mission statement is “Get Tested For Diabetes”. We would like to see everyone get tested for Diabetes at regular intervals. That is the first step towards controlling this epidemic. We will do this by facilitating Diabetes Awareness and Education Program.
· We hope to inspire and mobilize community involvement in the fight against Diabetes. Starting at the school level and ending at the level of senior citizens, Diabetes should be part of the lives of each one of us. We need to understand Diabetes, so as to fight it better.
· We will collaborate with scientific bodies and national leaders in the field of Diabetes to bring the latest information regarding diagnosis and management issues to the public.
· We would like to see greater healthcare personnel (physicians, dieticians, nurses etc) involvement in the community, especially with the minority groups who are at a higher risk of Diabetes than the general population.
Most of
the food we eat is turned into glucose, or sugar, for our bodies to use for
energy. The pancreas, an organ that lies near the stomach, makes a hormone
called insulin to help glucose get into the cells of our bodies. When you have
Diabetes, your body either doesn't make enough insulin or can't use its own
insulin as well as it should. This causes sugars to build up in your blood.
Diabetes can cause serious health complications including
heart disease, blindness, kidney failure, and lower-extremity amputations. Diabetes
is the seventh leading cause of death in the United States.
What are the symptoms of Diabetes?
People who think
they might have Diabetes must visit a physician for diagnosis. They might have
SOME or NONE of the following symptoms:
- Frequent Urination
- Excessive Thirst
- Unexplained Weight Loss
- Extreme Hunger
- Sudden Vision Changes
- Tingling in Hands or Feet
- Feeling Tired Much of the Time
- Very Dry Skin
- Sores that are Slow to Heal
- More Infections than Usual.
Nausea, vomiting, or stomach pains may accompany some of these symptoms in the abrupt onset of Insulin-dependent Diabetes, called Type 1 Diabetes.
What
is the treatment for Diabetes?
Management strategies should be planned along with a
qualified health care team.
The following information on treatments for Diabetes:
Diabetes knowledge,
treatment, and prevention strategies advance daily. Treatment is aimed at
keeping blood glucose near normal levels at all times. Training in
self-management is integral to the treatment of Diabetes. Treatment must be
individualized and must address medical, psychosocial, and lifestyle issues.
Treatment of Type
1 Diabetes: Lack
of Insulin production by the pancreas makes Type 1 Diabetes particularly
difficult to control. Treatment requires a strict regimen that typically
includes a carefully calculated diet, planned physical activity, home blood
glucose testing several times a day, and multiple daily insulin injections.
Treatment of Type
2 Diabetes:
Treatment typically includes diet control, exercise, home blood glucose
testing, and in some cases, oral medication and/or insulin. Approximately 40%
of people with Type 2 Diabetes require insulin injections.
What causes Type 1 Diabetes?
The causes of Type 1
Diabetes appear to be much different than those for Type 2 Diabetes, though the
exact mechanisms for development of both diseases are unknown. The appearance
of Type 1 Diabetes is suspected to follow exposure to an "environmental
trigger," such as an unidentified virus, stimulating an immune attack
against the beta cells of the pancreas (that produce insulin) in some
genetically predisposed people.
Can Diabetes be prevented?
A number of studies
have shown that regular physical activity can significantly reduce the risk of
developing Type 2 Diabetes. It also appears to be associated with obesity.
Researchers are making progress in identifying the exact genetics and
"triggers" that predispose some individuals to develop Type 1
Diabetes, but prevention, as well as a cure, remains elusive.
Is there a cure for Diabetes?
In response to the growing
health burden of Diabetes Mellitus (Diabetes), the Diabetes Community has three
choices: Prevent Diabetes; Cure Diabetes; and Take better care of people with
Diabetes to prevent devastating complications. All three approaches are
actively being pursued by the US Department of Health and Human Services.
Several approaches to "Cure" Diabetes are being pursued:
· Pancreas Transplantation
· Islet Cell Transplantation (islet cells produce insulin)
· Artificial Pancreas Development
· Genetic Manipulation (fat or muscle cells that don’t normally make insulin have a human insulin gene inserted — then these "pseudo" islet cells are transplanted into people with Type 1 Diabetes).
Each of these
approaches still has a lot of challenges, such as preventing immune rejection;
finding an adequate number of insulin cells; keeping cells alive; and others.
But progress is being made in all areas.
Blood
Glucose Levels
What should my blood
glucose levels be?
For most people, target
blood glucose levels are:
|
Before Meals |
90 to 130 |
|
1 to 2 hours after
the start of a meal |
Less than 180 |
Talk with your health care provider about your blood glucose target
levels. Print out this chart and write them in.
|
Before Meals |
_______ to ______ |
|
1 to 2 hours after
the start of a meal |
Less than _______ |
Ask your doctor how
often you should check your blood glucose. The results from your blood glucose
checks will tell you if your diabetes care plan is working. Also ask your
doctor for an A1C test at least twice a year. Your A1C number gives your
average blood glucose for the past 3 months.
How can I keep my
blood glucose at a healthy level?
Eat about the same
amount of food each day.
Eat your meals and
snacks at about the same times each day.
Do not skip meals or
snacks.
Take your medicines
at the same times each day.
Exercise at about
the same times each day.
Why should I eat about the same amount at the same
times each day?
Your blood glucose
goes up after you eat. If you eat a big lunch one day and a small lunch the
next day, your blood glucose levels will change too much.
Keep your blood
glucose at a healthy level by eating about the same amount of carbohydrate
foods at about the same times each day. Carbohydrate foods, also called carbs, provide glucose for energy. Starches, fruits, milk,
starchy vegetables such as corn, and sweets are all carbohydrate foods.
Talk with your
doctor or diabetes teacher about how many meals and snacks to eat each day.
Print out the clock faces and draw hands on the clocks to show when to have
your meals and, if necessary, snacks.
Your Diabetes Medicines
What you eat and
when affects how your diabetes medicines work. Talk with your doctor or
diabetes teacher about the best times to take your diabetes medicines based on
your meal plan.
Print out this
chart. Fill in the names of your medicines, when to take them and how much to
take. If you take your medicine with a meal, write down the name of the meal.
Draw hands on the clocks to show when to take your medicines.
|
|
Name of medicine: __________________ |
|
|
Name of medicine: __________________ |
Your Exercise Plan
What you eat and
when also depend on how much you exercise. Exercise is an important part of
staying healthy and controlling your blood glucose. Physical activity should be
safe and enjoyable, so talk with your doctor about what types of exercise are
right for you. Whatever kind of exercise you do, here are some special things
that people with diabetes need to remember:
Take care of your
feet. Make sure your shoes fit properly and your socks stay clean and dry.
Check your feet for redness or sores after exercising. Call your doctor if you
have sores that do not heal.
Drink about 2 cups
of water before you exercise, about every 20 minutes during exercise, and after
you finish, even if you don't feel thirsty.
Warm up and cool
down for 5 to 10 minutes before and after exercising. For example, walk slowly
at first, then walk faster. Finish up by walking
slowly again.
Test your blood
glucose before and after exercising. Do not exercise if your fasting blood
glucose level is above 300. Eat a small snack if your blood glucose is below
100.
Know the signs of
low blood glucose (hypoglycemia) and how to treat it.
You should know the
signs of hypoglycemia (low blood sugar) such as feeling weak or dizzy, sweating
more, noticing sudden changes in your heartbeat, or feeling hungry. If you experience
these symptoms, stop exercising and test your blood glucose. If it is 70 or
less, eat one of the following right away:
2 or 3 glucose
tablets
1/2 cup (4 ounces)
of any fruit juice
1/2 cup (4 ounces)
of a regular (not diet) soft drink
1 cup (8 ounces) of
milk
5 or 6 pieces of
hard candy
1 or 2 teaspoons of
sugar or honey
After 15 minutes,
test your blood glucose again to find out whether it has returned to a
healthier level. Once blood glucose is stable, if it will be at least an hour
before your next meal, it's a good idea to eat a snack.
To be safe when you
exercise, carry something to treat hypoglycemia, such as glucose tablets or
hard candy. Another good idea is to wear a medical identification bracelet or
necklace (in case of emergency). Teach your exercise partners the signs of
hypoglycemia and what to do about it.
The Food Pyramid
Eat a variety of
food to get the vitamins and minerals you need. Eat more from the groups at the
bottom of the pyramid, and less from the groups at the top.
How much should I
eat each day?
Have about 1,200
to 1,600 calories a day if you are:
A small woman who
exercises
A small or medium
woman who wants to lose weight
A medium woman who
does not exercise much
|
Choose this many
servings from these food groups to have 1,200 to 1,600 calories a day: |
|
|
6 starches |
2 milk and yogurt |
|
3 vegetables |
2 meat or meat substitute |
|
2 fruit |
up to 3 fats |
Talk with your
diabetes doctors or teacher to make a meal plan that fits the way you usually
eat, your daily routine, and your diabetes medicines. Then make your own plan.
Have about 1,600
to 2,000 calories a day if you are:
A large woman who
wants to lose weight
A small man at a
healthy weight
A medium man who
does not exercise much
A medium to large
man who wants to lose weight
|
Choose this many
servings from these food groups to have 1,600 to 2,000 calories a day: |
|
|
8 starches |
2 milk and yogurt |
|
4 vegetables |
2 meat or meat
substitute |
|
3 fruit |
up to 4 fats |
Talk with your
diabetes doctors or teacher to make a meal plan that fits the way you usually
eat, your daily routine, and your diabetes medicines. Then make your own plan.
Have about 2,000
to 2,400 calories a day if you are:
A medium to large
man who does a lot of exercise or has a physically active job
A large man at a
healthy weight
A large woman who
exercises a lot or has a physically active job
|
Choose this many
servings from these food groups to have 2,000 to 2,400 calories a day: |
|
|
11 starches |
2 milk and yogurt |
|
4 vegetables |
2 meat or meat
substitute |
|
3 fruit |
up to 5 fats |
Talk with your
diabetes doctors or teacher to make a meal plan that fits the way you usually
eat, your daily routine, and your diabetes medicines. Then make your own plan.
Make
Your Own Food Pyramid
Print out this
pyramid and fill in the numbers of servings next to the name of each food
group.
Each day, I need
Starches
Starches are bread,
grains, cereal, pasta, or starchy vegetables like corn and potatoes. They give
your body energy, vitamins, minerals, and fiber. Whole grain starches are
healthier because they have more vitamins, minerals, and fiber.
Eat some starches at
each meal. People might tell you not to eat starches, but that is not correct.
Eating starches is healthy for everyone, including people with diabetes.
Examples of starches
include:
|
Bread Pasta Corn |
Potatoes Rice Crackers |
Tortillas Beans Yams |
How much is a
serving of starch?
If you have more
than one serving at a meal, you can choose several different starches or have
two or three servings of one starch.
Print out this
chart. Then fill in the blanks with how many servings of starch to have at
meals and snacks.
1. How many servings
of grains, cereals, pasta, and starchy vegetables (starches) do you now eat
each day?
I eat _____ starch
servings each day.
2. Check how many
servings of starches to have each day in the section on How
much should I eat each day.
I will eat _____
starch servings each day.
To control your
blood glucose, spread the servings you eat throughout the day.
3. I will eat this
many servings of starches at:
|
Breakfast________ |
Snack________ |
|
Lunch_________ |
Snack________ |
|
Dinner________ |
Snack________ |
A diabetes teacher
can help you with your meal plan.
What are healthy
ways to eat starches?
Buy whole grain
breads and cereals.
Eat fewer fried and
high-fat starches such as regular tortilla chips and potato chips, french
fries, pastries, or biscuits. Try pretzels, fat-free popcorn, baked tortilla or
potato chips, baked potatoes, or low-fat muffins.
Use low-fat or
fat-free yogurt or fat-free sour cream instead of regular sour cream on a baked
potato.
Use mustard instead
of mayonnaise on a sandwich.
Use the low-fat or
fat-free substitutes such as low-fat mayonnaise or light margarine on bread,
rolls, or toast.
Eat cereal with fat-free
(skim) or low-fat (1%) milk.
Vegetables give you
vitamins, minerals, and fiber, with very few calories.
Examples of
vegetables include:
|
Lettuce Broccoli Vegetable Juice |
Peppers Carrots Green Beans |
Salsa Chilies Greens |
How much is a
serving of vegetables?
If you have more
than one serving at a meal, you can choose a few different types of vegetables
or have two or three servings of one vegetable.
Print out this
chart. Then fill in the blanks with how many servings of vegetables to have at
meals and snacks.
1. How many servings
of vegetables do you now eat each day?
I eat _____
vegetable servings each day.
2. Check how many
servings of vegetables to have each day in the section on How
much should I eat each day.
I will
eat___________vegetable servings each day.
To control your
blood glucose, spread the servings you eat throughout the day.
3. I will eat this many
servings of vegetables at:
|
Breakfast________ |
Snack________ |
|
Lunch_________ |
Snack________ |
|
Dinner________ |
Snack________ |
A diabetes teacher
can help you with your meal plan.
What are healthy
ways to eat vegetables?
Eat raw and cooked
vegetables with little or no fat, sauces, or dressings.
Try low-fat or
fat-free salad dressing on raw vegetables or salads.
Steam vegetables
using a small amount of water or low-fat broth.
Mix in some chopped
onion or garlic.
Use a little vinegar
or some lemon or lime juice.
Add a small piece of
lean ham or smoked turkey instead of fat to vegetables when cooking.
Sprinkle with herbs
and spices. These flavorings add almost no fat or calories.
If you do use a
small amount of fat, use canola oil, olive oil, or soft margarines (liquid or
tub types) instead of fat from meat, butter, or shortening.
Fruit gives you
energy, vitamins, minerals, and fiber.
Examples of fruit
include:
|
Apples Fruit Juice Strawberries |
Bananas Raisins |
Mango Guava Papaya |
How much is a
serving of fruit?
If you have more than one serving at a meal, you can choose different
types of fruit or have two servings of one fruit.
Print out this chart. Then fill in the blanks with how many servings of
fruit to have at meals and snacks.
1. How many servings
of fruit do you now eat each day?
I eat _____ fruit
servings each day.
2. Check how many
servings of fruit to have each day in the section on How
much should I eat each day.
I will eat _____
fruit servings each day.
To control your
blood glucose, spread the servings you eat throughout the day.
3. I will eat this
many servings of fruit at
|
Breakfast________ |
Snack________ |
|
Lunch_________ |
Snack________ |
|
Dinner________ |
Snack________ |
A diabetes teacher
can help you with your meal plan.
What are healthy
ways to eat fruit?
Eat fruits raw or
cooked, as juice with no sugar added, canned in their own juice, or dried.
Buy smaller pieces
of fruit.
Eat pieces of fruit
rather than drinking fruit juice. Pieces of fruit are more filling.
Drink fruit juice in
small amounts.
Save high-sugar and
high-fat fruit desserts such as peach cobbler or cherry pie for special
occasions.
Milk and yogurt give
you energy, protein, fat, calcium, vitamin A, and other vitamins and minerals.
How much is a
serving of milk and yogurt?
Note: If you are pregnant or
breastfeeding, have four to five servings of milk and yogurt each day.
Print out this
chart. Then fill in the blanks with how many servings of milk and yogurt to
have at meals and snacks.
1. How many servings
of milk and yogurt do you now have each day?
I have _____ milk and yogurt servings each day.
2. Check how many
servings of milk and yogurt to have each day in the section on How much should I eat each day.
I will have
___________ milk and yogurt servings each day.
To control your
blood glucose, spread the servings you have throughout the day.
3. I will have this
many servings of milk and yogurt at:
|
Breakfast________ |
Snack________ |
|
Lunch_________ |
Snack________ |
|
Dinner________ |
Snack________ |
A diabetes teacher
can help you with your meal plan.
What are healthy
ways to have milk and yogurt?
Drink fat-free (skim
or nonfat) or low-fat (1%) milk.
Eat low-fat or
fat-free fruit yogurt sweetened with a low-calorie sweetener.
Use low-fat plain
yogurt as a substitute for sour cream.
Meat and Meat Substitutes
The meat and meat substitutes
group includes meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts
of some of these foods each day.
Meat and meat
substitutes help your body build tissue and muscles. They also give your body
energy and vitamins and minerals.
Examples of meat and
meat substitutes include:
|
Chicken Fish Beef |
Eggs Peanut Butter Tofu |
Cheese Ham Pork |
How much is a
serving of meat or meat substitute?
Two to three ounces
of meat (after cooking) is about the size of a deck of cards.
Print out this
chart. Then fill in the blanks with how many servings of meat and meat
substitutes to have at meals and snacks.
1. How many servings
of meat or meat substitutes do you now eat each day?
I eat _____ servings
of meat or meat substitutes each day.
2. Check how many
servings of meat or meat substitutes to have each day in the section on How much should I eat each day.
I will eat _____
servings of meat or meat substitutes each day.
To control your
blood glucose, spread the servings you eat throughout the day.
3. I will eat this
many servings of meat or meat substitutes at:
|
Breakfast________ |
Snack________ |
|
Lunch_________ |
Snack________ |
|
Dinner________ |
Snack________ |
A diabetes teacher
can help you with your meal plan.
What are healthy
ways to eat meat or meat substitutes?
Buy cuts of beef,
pork, ham, and lamb that have only a little fat on them. Trim off extra fat.
Eat chicken or
turkey without the skin.
Cook meat or meat
substitutes in low-fat ways:
Broil, grill,
stir-fry, roast, steam or stew.
To
add more flavor use vinegars, lemon juice, soy or teriyaki sauce, salsa,
ketchup, barbecue sauce, and herbs and spices.
Cook eggs with a
small amount of fat or use cooking spray.
Limit the amounts of
nuts, peanut butter, and fried chicken that you eat. They are high in fat.
Choose low-fat or
fat-free cheese.
Limit the amounts of fats and sweets you eat. They have calories, but
not much nutrition. Some contain saturated fats and cholesterol that increase
your risk of heart disease. Limiting these foods will help you lose weight and
keep your blood glucose and blood fats under control.
Examples of fats
include:
|
Salad Dressing Oil |
Butter Margarine |
Avocado Olives |
Examples of sweets
include:
|
Regular Soda Ice Cream |
Cake Cookies |
Pie Candy |
How much is a
serving of sweets?
How much is a
serving of fat?
How can I satisfy my
sweet tooth?
It's okay to have
sweets once in a while. Try having sugar-free popsicles, diet soda, fat-free
ice cream or frozen yogurt, or sugar-free hot cocoa mix.
Other tips:
Share desserts in
restaurants.
Order
small or child-size servings of ice cream or frozen yogurt.
Divide homemade
desserts into small servings and wrap each individually. Freeze extra servings.
Don't keep dishes of
candy in the house or at work.
Remember, fat-free
and low-sugar foods still have calories. Talk with your diabetes teacher about
how to fit sweets into your meal plan.
Alcohol
Alcohol has calories
but no nutrients. If you drink alcohol on an empty stomach, it can make your
blood glucose level too low. Alcohol also can raise your blood fats. If you
want to drink alcohol, talk with your doctor or diabetes teacher about how it
fits into your meal plan.
Your Meal Plan
PRINT OUT TO HELP
YOU EVERY DAY
Print out this chart
to plan your meals and snacks for one day. (Work with your diabetes teacher if
you need help.)
|
Breakfast |
||
|
Food Group |
Food |
How Much |
|
|
|
|
|
|
|
|
|
|
|
|
|
Snack |
|
|
|
Food Group |
Food |
How Much |
|
|
|
|
|
|
|
|
|
Lunch |
||
|
Food Group |
Food |
How Much |
|
|
|
|
|
|
|
|
|
|
|
|
|
Snack |
|
|
|
Food Group |
Food |
How Much |
|
|
|
|
|
|
|
|
|
Dinner |
||
|
Food Group |
Food |
How Much |
|
|
|
|
|
|
|
|
|
|
|
|
|
Snack |
|
|
|
Food Group |
Food |
How Much |
|
|
|
|
|
|
|
|
Measuring Your Food
To make sure your
food servings are the right size, use measuring cups, measuring spoons and a
food scale.
Also, the Nutrition
Facts label on food packages tells you how much of that food is in one serving.
Weigh or measure
foods to make sure you eat the right amounts.
These tips will help
you choose the right serving sizes.
Measure a serving
size of dry cereal or hot cereal, pasta, or rice and pour it into a bowl or
plate. The next time you eat that food, use the same bowl or plate and fill it
to the same level.
For one serving of
milk, measure 1 cup and pour it into a glass. See how high it fills the glass.
Always drink milk out of that size glass.
Meat weighs more
before it's cooked. For example, 4 ounces of raw meat will weigh about 3 ounces
after cooking. For meat with a bone, like a pork chop or chicken leg, cook 5
ounces raw to get 3 ounces cooked.
One serving of meat
or meat substitute is about the size and thickness of the palm of your hand or
a deck of cards.
A small fist is
equal to about 1/2 cup of fruit, vegetables, or starches like rice.
A small fist is
equal to 1 small piece of fresh fruit.
A thumb is equal to
about 1 ounce of meat or cheese.
The tip of a thumb
is equal to about 1 teaspoon.
When You Are Sick
It's important to
take care of your diabetes even when you're ill. Here are some tips on what to
do:
Even if you can't
keep food down, keep taking your diabetes medicine.
Drink at least one
cup (8 ounces) of water or other calorie-free, caffeine-free liquid every hour
while you're awake.
If
you can't eat your usual food, try drinking juice or eating crackers,
popsicles, or soup.
If you can't eat at
all, drink clear liquids such as ginger ale. Eat or drink something with sugar
in it if you have trouble keeping food down, because you still need calories.
If you don't have enough calories, you increase your risk of hypoglycemia (low
blood sugar).
Make sure that you
check your blood glucose. Your blood glucose level may be high even if you're
not eating.
Call your doctor
right away if you throw up more than once or have diarrhea for more than 6
hours.
What, when, and how
much you eat all affect your blood glucose level.
You can keep your
blood glucose at a healthy level if you
Eat about the same
amount of food each day.
Eat at about the
same times each day.
Take your medicines
at the same times each day.
Exercise at the same
times each day.
Every day, choose
foods from these food groups: starches, vegetables, fruit, meat and meat
substitutes, and milk and yogurt. How much of each depends on how many calories
you need a day.