Healthy Meals for Diabetes

Full text

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managing DIABETES

Your doctor can help you make a meal plan that fits your needs. Your meal plan tells you when to eat meals and snacks, how much to eat, and what kind of food to eat. You don’t have to give up all the foods you like, but you do need to follow some guidelines.

EAT FOODS RICH IN FIBER

Fiber is a carbohydrate that breaks down slowly and is healthy for your heart. A healthy diet should include fiber-rich foods such as:

>

> Whole>grain-breads>and>cereals

>

> Bulgur>wheat

>

> Brown>rice

>

> Whole-wheat>pasta

>

> Fruits>and>vegetables

>

> Dry>or>canned>beans>and>peas

CHOOSE HEALTHY PROTEIN FOODS

>

> Fish

>

> Plant>proteins,>such>as>dry>or>canned>beans>and>

peas,>nuts,>and>soy>products>like>tofu>and>soy>milk

>

> Lean>meat>

>

> Low-fat>milk,>cheese,>and>yogurt

Healthy>Meals>for>Diabetes

WINTER 2015 SELECTHEALTH

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3 Type 2 Diabetes from Head to Toe

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See HEALTY MEALS FOR DIABETES on page 2

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DIABETES

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>

> Try>to>eat>your>meals>and>snacks>at>about>the>

same>time>each>day.>

>

> Eat>all>your>meals>and>snacks—skipping>a>meal>or>

snack>can>make>your>blood>sugar>drop>too>low.>It>

can>also>cause>you>to>eat>too>much>at>the>next>

meal>or>snack,>and>your>blood>sugar>could>get>

too>high.>

Reference:>Krames on Demand.>The>StayWell>

Company,>2000-2014.>Web.>17>Dec.>2014.>

Healthy>Meals Continued from page 1

LIMIT UNHEALTHY FATS AND SUGARS Saturated and trans fats are unhealthy for your heart because they raise LDL cholesterol—the bad type of cholesterol. Fat is also high in calories, so it can make you gain weight. To cut down on unhealthy fats and sugar, limit these foods:

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> Butter>or>margarine

>

> Palm>and>palm>kernel>oils>and>coconut>oil

>

> Cream

>

> Cheese

>

> Bacon>

>

> Lunch>meats

>

> Ice>cream

>

> Bakery>goods>such>as>pies,>muffins,>and>donuts

>

> Jams>and>jellies

>

> Candy>bars

>

> Regular>sodas

HOW MUCH TO EAT

The amount of food you eat affects your blood sugar and can also affect your weight. Your doctor will tell you how much of each type of food you should eat.

>

> Use>measuring>cups,>measuring>spoons,>and>a>

food>scale>to>measure>serving>sizes.>

>

> Learn>what>a>correct>serving>size>looks>like>on>

your>plate.>This>will>help>when>you>are>away>from>

home>and>can’t>measure>servings.>

>

> Eat>only>the>number>of>servings>given>on>your>

meal>plan>for>each>food.>

WHEN TO EAT

Your meal plan will likely include breakfast, lunch, dinner, and some snacks.

smart>choices

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avoiding>complications

Type 2 Diabetes from>Head>to>Toe

People with type 2 diabetes have high blood sugar.

Over time, high blood sugar can harm your body in many ways. You can help prevent these problems by managing your blood sugar and paying attention to your body. In addition to controlling your blood sugar, check the actions below that you are ready to take to help prevent long-term problems.

EYES

Over time, high blood sugar may damage blood vessels in your eyes. This may lead to blurred vision, cataracts, or blindness, among other things.

My Actions

>

> I>will>have>a>complete>eye>exam>once>a>year>or>as>

recommended>by>my>doctor.

>

> My>next>eye>exam>is:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>.

>

> I>will>call>my>doctor>right>away>if>I>have>any>

problems>with>my>eyes.

Blurred>vision,>eye>redness>or>pain,>double>

vision,>seeing>spots>or>floaters,>loss>of>side>

vision,>trouble>reading,>and>feeling>pressure.>

Other:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>.

MOUTH

Diabetes can make it harder for your mouth to fight germs. People with diabetes are more likely to have gum disease. High blood sugar can make gum disease worse.

My Actions

> I>will>floss>at>least>once>a>day.> >

>

> Other:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>.

KIDNEYS

Your kidneys filter waste from your blood and pass it into the urine. Diabetes may overwork your kidneys. Over time, the kidneys may stop filtering and waste can build up in your blood. This is known as kidney failure.

My Actions

>

> I>will>ask>my>doctor>to>check>my>kidney>function>

once>a>year.

My>next>kidney>function>tests>are:>>>>>>>>>>>>>>>>>>>>>>.

> I>will>call>my>doctor>if>I>have>any>symptoms>of> >

kidney>disease:

Fluid>buildup,>lack>of>hunger,>upset>stomach,>

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avoiding>complications

HEART AND BLOOD VESSELS

Diabetes can harm your blood vessels. People with diabetes often have high blood pressure or “bad”

cholesterol numbers. This increases your risk of heart disease and stroke.

My Actions

>

> If>I>smoke,>I>will>take>steps>to>quit.>

If>I>need>help>quitting,>I>will>reach>out>to>a>

doctor>or>friend>for>support.>

>

> I>will>have>my>blood>pressure>checked>every>time>

I>visit>my>doctor’s>office.>

>

> I>will>work>to>reach>my>blood>pressure>goal>of:>

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

>

> I>will>ask>my>provider>to>check>my>cholesterol>

levels>once>a>year>or>as>recommended.>

My>next>cholesterol>test>is:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

> I>will>work>to>reach>and>stay>at>my>target>> >

weight>of:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

> I>will>make>heart-healthy>food>choices.> >

>

> I>will>get>regular>exercise:>>>>>>>>>>>>>>>>>>>>>>>>>>minutes,>

>>>>>>>>>>>>>>>>>>>>>>>>>>>>days>per>week.

My>doctor>and>I>agree>that>the>best>activities>

for>me>are:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

>

> I>will>ask>my>doctor>if>taking>aspirin>every>day>is>

right>for>me.>

FEET

Diabetes can lead to nerve damage, which may cause you to lose feeling in your feet. As a result, a cut or sore can become infected before you even notice it.

My Actions

> I>will>take>off>my>shoes>and>socks>at>every>doctor> >

visit>and>have>my>feet>checked.>

> I>will>ask>my>doctor>to>perform>a>comprehensive> >

foot>exam>at>least>once>per>year.>

My>next>comprehensive>foot>exam>is:>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

>

> I>will>check>my>feet>every>day>for>cuts,>sores,>red>

spots,>and>swelling.

>

> I>will>call>my>doctor>right>away>if>a>sore>on>my>

foot>does>not>start>to>heal>after>a>few>days.>

>

> I>will>trim>my>toenails>regularly.>

Diabetes can increase your risk for many health

problems. Talk to your doctor about how you can help prevent these problems by taking care of yourself and your diabetes.

This>material>was>developed>by>GlaxoSmithKline.>

©2013>GlaxoSmithKline>group>of>companies.>All>rights>

reserved.>Printed>in>USA.>HM3867R0.>May>2013.>

Type>2>Diabetes>from>Head>to>Toe Continued from page 3

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smart>choices

Omelet>with>Cheddar>

and>Low-fat>Ham

INGREDIENTS

Cooking>spray

1/2>cup>egg>substitute 1>tbsp.>chopped>low-fat>ham 2>tsp.>grated>cheddar>cheese

INSTRUCTIONS

1.> Preheat>a>nonstick>pan>to>medium>heat.>Remove>

pan>and>quickly>coat>with>cooking>spray.>Place>

back>on>the>heat;>pour>egg>substitute>into>pan.>

Allow>egg>mixture>to>cook>until>almost>done;>>

add>ham>and>press>down,>then>flip>and>cook>>

for>15>seconds.

2.>Flip>egg>again>and>add>cheese.>Slide>finished>

omelet>onto>a>plate>to>serve.

Tips for the Kitchen: Add>some>more>flavor>to>this>tasty>

omelet>with>one>or>more>of>these>optional>additions:>

mushrooms,>onions,>peppers,>tomatoes,>fresh>spinach,>

and>herbs>(chives,>thyme,>basil,>oregano,>or>dill).

Reference:>Smith,>Chris.>The Diabetic Chef’s Year-Round Cookbook: A Fresh Approach to Using Seasonal Ingredients.>American>Diabetes>Association,>

2008.>Print.>

NUTRITION INFORMATION

Servings: 1; Serving Size 1 omelet

Calories: 85, Calories from fat: 15, Total fat: 1.5 g, Saturated fat: 1 g, Trans fat: 0 g, Cholesterol: 10 mg, Sodium: 325 mg, Total Carbohydrate: 2 g, Dietary Fiber:

0 g, Sugars: 1 g, Protein: 15 g.

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DIABETES

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Know>the>Basics>about>>

Your>Medicines

At your next visit, here are some questions you may want to ask your doctor. You can make notes on the medication chart provided or on your own notepad.

> What>are>the>names>of>my>medicines>> >

(brand>and>generic)?

> What>is>this>medicine>for?> >

>

> When>is>the>best>time>to>take>my>pills?>

> When>is>the>best>time>to>check>my>blood>glucose? >

>

> Are>there>foods>I>should>NOT>eat>when>I>take>>

this>medicine?>

>

> Can>I>drink>alcohol>with>this>medicine?>

> Are>there>other>medicines>I>should>not>take>while> >

I’m>taking>this>one?>

>

> Can>I>drive>when>I>take>this>medicine?

>

> Are>there>any>side>effects?>What>should>I>do>if>I>

have>side>effects?>

>

> What>do>I>do>if>I>forget>to>take>this>medicine?>

>

> How>long>will>this>supply>last>me?>

>

> How>do>I>refill>my>medicine?>

Reference:>“Living>Healthy>with>Diabetes.”>American Diabetes Association.>N.p.,>n.d.>Web.>17>Dec.>2014.>

diabetes

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diabetes

My>Medicines>

List every prescription medicine, over-the-counter drug, and herbal or vitamin supplement you take.

Note: For future use, you may want to make copies of this chart before writing on it.

Prescription Medicine

Over-the-Counter Drugs

Herbal or Vitamin Supplements

ADDITIONAL RESOURCES

For information on diabetes identification, contact these organizations:

American Medical ID Medical Alert Foundation 800-363-5985

americanmedical-id.com Medical Alert

medicalalert.com

800-800-2537

Lauren’s Hope

4823 NW Gateway

Riverside, MO 64150

laurenshope.com

Fashionable, custom

medical alert jewelry

800-360-8680

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©

2015

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>All

>rights

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We’re Here to Help

Did you know that you can talk to a registered nurse about your concerns? We offer support for members with chronic health conditions, including educational materials and follow-up phone calls to help you manage your

condition. We specialize in the following conditions, among others:

>

> Diabetes

> Cancer

> Chronic obstructive pulmonary disease

> Depresssion

> Heart disease

> High blood pressure

To talk to a nurse care manager about your

urgent or ongoing needs, call 800-442-5305.

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References

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