Healthy Eating and Diabetes Workshop: Exploring Food and Nutrition

 
HEALTHY EATING AND
DIABETES WORKSHOP
 
UNDERSTANDING FOOD
 
 
1
ST & 
2
ND
  JULY, 2015
 
 
BELLE GARDEN COMMUNITY
CENTRE
 
 
BELLE GARDEN, TOBAGO
UNDERSTANDING FOOD
 
Main sources of calories in food
To begin with, let us talk about food in general
We get nutrients from the foods we eat
Foods supply us with energy, or calories
To keep our bodies running, we need three main
types of food:
Carbohydrate  
      
 
Minerals
Protein
   
Vitamins
Fat
 
   
Water, Fibre
UNDERSTANDING FOOD
 
Main sources of calories in food
UNDERSTANDING FOOD
 
Calories in food
All foods are not equal in calories
Fat, for example, has more than twice the calories,
gram for gram, as equal amounts of carbohydrates
or protein
 
Fat = 9 calories per gram
 
Carbohydrate = 4 calories per gram
 
Protein = 4 calories per gram
UNDERSTANDING FOOD
 
Energy scale for food
UNDERSTANDING FOOD
 
Calorie scale for nutrients
UNDERSTANDING FOOD
 
How much carbohydrate, protein and fat do I need
each day?
 
The typical range is:
 
Carbohydrates – 45 to 65% of your daily calories
 
Protein – 10 to 35% of your daily calories
 
Fat - 25 to 35% of your daily calories
 
This is the case whether you have or do not have
diabetes
UNDERSTANDING FOOD
 
How much of each kind of food should we eat?
 
UNDERSTANDING FOOD
 
Carbohydrates
 
If you have diabetes, you have to know about
    
carbohydrates
 
Why?
 
Among all the foods, carbohydrates have the
          
largest effect on your blood sugar
 
Carbohydrates include 
starch and sugars
UNDERSTANDING FOOD
 
Carbohydrates
 
During digestion, both forms of carbohydrate
break down in your body to single units of sugar,
called 
glucose
 
Carbohydrate is an important part of your diet
because the most common sugar unit, glucose, is
your body’s preferred source of energy or fuel
 
You do not need to avoid carbohydrates because of
diabetes - 
just be able to identify which foods have
carbohydrates, and then control the amount you
eat
 
UNDERSTANDING FOOD
 
Carbohydrates are found in:
Rice, grains, cereals, and pasta (macaroni, spaghetti)
Bread, bakes, ground provision (yam, dasheen, sweet
potato), salt biscuits (Crix)
Dried beans, split peas and lentils
Vegetables, like potatoes, corn, peas
Fruit
 
Milk
  
Yogurt
Sugars, like table sugar and honey
Foods and drinks made with sugar, like regular soft
drinks and desserts
 
UNDERSTANDING FOOD
 
UNDERSTANDING FOOD
 
If you have type 1 diabetes, match your
carbohydrate intake to your insulin dose. To get
the best blood sugar result, your carbohydrate
count must be accurate
 
Carbohydrates are counted in grams – and even a
few grams more or less can make a difference in
your blood sugar reading
 
UNDERSTANDING FOOD
 
Similarly, if you have type 2 diabetes, and are
treated with medications that cause insulin to be
released from the pancreas or insulin
 
You also must match your carbohydrate intake to
your medication dose
 
To get the best blood sugar result, your carbohydrate
count must be accurate
UNDERSTANDING FOOD
 
Proteins
Protein is an essential part of your diet — and your
body
 
Too much of a good thing can be bad for you
 
Most meats have fat as well as protein
 
Excess protein from animal sources can mean
excess calories and fat – which means a greater
chance at gaining weight
 
UNDERSTANDING FOOD
 
Proteins are found in:
 
Beef and pork
 
Poultry
 
Fish and shellfish
 
Eggs
 
Dairy products, like regular cheese
 
Plant-based proteins, like beans and nuts
 
UNDERSTANDING FOOD
 
UNDERSTANDING FOOD
 
UNDERSTANDING FOOD
 
Advice about proteins
 
The best advice about protein: get what you need
from low-fat protein sources like lean meats,
poultry and fish, low fat or nonfat dairy products,
and vegetarian protein sources like dried beans
 
If you have kidney problems, you may need to
limit how much protein you eat
 
UNDERSTANDING FOOD
 
Fats
 
Fat is another important part of your diet
 
Remember that fat has twice the calories as equal
amounts of carbohydrate or protein
 
Limiting the fat you eat will help you control your
weight and prevent heart and blood vessel disease
 
UNDERSTANDING FOOD
 
Fats are found in:
 
Butter and margarine
 
Oils, like vegetable oil, olive oil and canola oil
 
Salad dressing and mayonnaise
 
Nuts and seeds
UNDERSTANDING FOOD
 
Fats are found in:
 
Meat and protein foods, like beef, cheese, bacon
and hot dogs
 
Some fats and oils are heart healthy; others are not
 
Take the time to make low fat choices, and choose
heart-healthy fats
UNDERSTANDING FOOD
 
HOW TO EAT A BALANCED DIET
 
How to Eat a Balanced Diet
 
It is important to eat a varied and well-balanced
diet, especially when you are trying to lose weight
to manage your diabetes
 
Cutting calories should not lead to cutting
nutrition
HOW TO EAT A BALANCED DIET
 
HOW TO EAT A BALANCED DIET
 
Exchange Lists for Diabetes: Choose Your Foods
 
In the exchange system, foods with a similar
amount of carbohydrate, protein and fat per
serving size are grouped together
 
The foods within each list can be “exchanged” for
one another during meal planning and end up with
about the same amount of calories and nutrients
HOW TO EAT A BALANCED DIET
 
Exchange Lists for Diabetes: Choose Your Foods
 
Of course, we don’t think of food as purely protein,
purely fat or purely carbohydrate
 
Different foods are usually a mix of all three
 
To deal with this, we put food into six major
exchange food groups based on each food’s main
content:
Staples
  
Foods from animals
Fruits
  
Legumes
Vegetables
  
Fats and Oils
HOW TO EAT A BALANCED DIET
HOW TO EAT A BALANCED DIET
 
HOW TO EAT A BALANCED DIET
 
HOW TO EAT A BALANCED DIET
 
 
It is important to eat foods from all six lists
 
The exchange system is designed to help you eat a
balanced diet with the right amounts of
carbohydrate, protein and fat
 
No category of food is off limits
HOW TO EAT A BALANCED DIET
 
 
When learning to use the exchange system for the
first time, follow these helpful steps:
 
Think about your usual foods and food
preferences, and locate where each food falls on
the exchange list
 
Familiarize yourself with the specific serving sizes
listed for each food item that equal one exchange
 
Learn the number of exchanges you need from
each food list to plan your daily meals and snacks
HOW TO EAT A BALANCED DIET
 
 
* Based on non-fat
milk (Food from
Animals), 50%
selections from lean
meat list, and 50%
selections from
medium fat meat list
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Delve into the intricacies of food and nutrition at the Healthy Eating and Diabetes Workshop. Discover the main sources of calories in food, the impact of carbohydrates, proteins, and fats, and guidelines on daily intake for a balanced diet, whether you have diabetes or not.

  • Healthy Eating
  • Diabetes Workshop
  • Food and Nutrition
  • Carbohydrates
  • Proteins

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  1. HEALTHY EATING AND DIABETES WORKSHOP UNDERSTANDING FOOD 1ST & 2ND JULY, 2015 BELLE GARDEN COMMUNITY CENTRE BELLE GARDEN, TOBAGO

  2. UNDERSTANDING FOOD Main sources of calories in food To begin with, let us talk about food in general We get nutrients from the foods we eat Foods supply us with energy, or calories To keep our bodies running, we need three main types of food: Carbohydrate Minerals Protein Vitamins Fat Water, Fibre

  3. UNDERSTANDING FOOD Main sources of calories in food

  4. UNDERSTANDING FOOD Calories in food All foods are not equal in calories Fat, for example, has more than twice the calories, gram for gram, as equal amounts of carbohydrates or protein Fat = 9 calories per gram Carbohydrate = 4 calories per gram Protein = 4 calories per gram

  5. UNDERSTANDING FOOD Energy scale for food

  6. UNDERSTANDING FOOD Calorie scale for nutrients

  7. UNDERSTANDING FOOD How much carbohydrate, protein and fat do I need each day? The typical range is: Carbohydrates 45 to 65% of your daily calories Protein 10 to 35% of your daily calories Fat - 25 to 35% of your daily calories This is the case whether you have or do not have diabetes

  8. UNDERSTANDING FOOD How much of each kind of food should we eat?

  9. UNDERSTANDING FOOD Carbohydrates If you have diabetes, you have to know about carbohydrates Why? Among all the foods, carbohydrates have the largest effect on your blood sugar Carbohydrates include starch and sugars

  10. UNDERSTANDING FOOD Carbohydrates During digestion, both forms of carbohydrate break down in your body to single units of sugar, called glucose Carbohydrate is an important part of your diet because the most common sugar unit, glucose, is your body s preferred source of energy or fuel You do not need to avoid carbohydrates because of diabetes - just be able to identify which foods have carbohydrates, and then control the amount you eat

  11. UNDERSTANDING FOOD Carbohydrates are found in: Rice, grains, cereals, and pasta (macaroni, spaghetti) Bread, bakes, ground provision (yam, dasheen, sweet potato), salt biscuits (Crix) Dried beans, split peas and lentils Vegetables, like potatoes, corn, peas Fruit Milk Yogurt Sugars, like table sugar and honey Foods and drinks made with sugar, like regular soft drinks and desserts

  12. UNDERSTANDING FOOD

  13. UNDERSTANDING FOOD If you have type 1 diabetes, match your carbohydrate intake to your insulin dose. To get the best blood sugar result, your carbohydrate count must be accurate Carbohydrates are counted in grams and even a few grams more or less can make a difference in your blood sugar reading

  14. UNDERSTANDING FOOD Similarly, if you have type 2 diabetes, and are treated with medications that cause insulin to be released from the pancreas or insulin You also must match your carbohydrate intake to your medication dose To get the best blood sugar result, your carbohydrate count must be accurate

  15. UNDERSTANDING FOOD Proteins Protein is an essential part of your diet and your body Too much of a good thing can be bad for you Most meats have fat as well as protein Excess protein from animal sources can mean excess calories and fat which means a greater chance at gaining weight

  16. UNDERSTANDING FOOD Proteins are found in: Beef and pork Poultry Fish and shellfish Eggs Dairy products, like regular cheese Plant-based proteins, like beans and nuts

  17. UNDERSTANDING FOOD

  18. UNDERSTANDING FOOD

  19. UNDERSTANDING FOOD Advice about proteins The best advice about protein: get what you need from low-fat protein sources like lean meats, poultry and fish, low fat or nonfat dairy products, and vegetarian protein sources like dried beans If you have kidney problems, you may need to limit how much protein you eat

  20. UNDERSTANDING FOOD Fats Fat is another important part of your diet Remember that fat has twice the calories as equal amounts of carbohydrate or protein Limiting the fat you eat will help you control your weight and prevent heart and blood vessel disease

  21. UNDERSTANDING FOOD Fats are found in: Butter and margarine Oils, like vegetable oil, olive oil and canola oil Salad dressing and mayonnaise Nuts and seeds

  22. UNDERSTANDING FOOD Fats are found in: Meat and protein foods, like beef, cheese, bacon and hot dogs Some fats and oils are heart healthy; others are not Take the time to make low fat choices, and choose heart-healthy fats

  23. UNDERSTANDING FOOD

  24. HOW TO EAT A BALANCED DIET How to Eat a Balanced Diet It is important to eat a varied and well-balanced diet, especially when you are trying to lose weight to manage your diabetes Cutting calories should not lead to cutting nutrition

  25. HOW TO EAT A BALANCED DIET

  26. HOW TO EAT A BALANCED DIET Exchange Lists for Diabetes: Choose Your Foods In the exchange system, foods with a similar amount of carbohydrate, protein and fat per serving size are grouped together The foods within each list can be exchanged for one another during meal planning and end up with about the same amount of calories and nutrients

  27. HOW TO EAT A BALANCED DIET Exchange Lists for Diabetes: Choose Your Foods Of course, we don t think of food as purely protein, purely fat or purely carbohydrate Different foods are usually a mix of all three To deal with this, we put food into six major exchange food groups based on each food s main content: Staples Foods from animals Fruits Legumes Vegetables Fats and Oils

  28. HOW TO EAT A BALANCED DIET Carbohydrate Protein Fat Food List Calories (grams) (grams) (grams) Carbohydrates Staples 15 0-3 0-1 80 Fruits 15 - - 60 Milk Fat-free, low-fat, 1% 12 8 0-3 100 Reduced-fat, 2% 12 8 5 120 Whole 12 8 8 160 Non-starchy Vegetables 5 2 - 25

  29. HOW TO EAT A BALANCED DIET Carbohydrate Protein Fat Food List Calories (grams) (grams) (grams) Foods from Animals Lean varies 7 0-3 45 Medium-fat - 7 4-7 75 High-fat - 7 8+ 100 Plant-based proteins varies 7 varies varies

  30. HOW TO EAT A BALANCED DIET Carbohydrate Protein Fat Food List Calories (grams) (grams) (grams) Fats & Oils Fats - - 5 45

  31. HOW TO EAT A BALANCED DIET It is important to eat foods from all six lists The exchange system is designed to help you eat a balanced diet with the right amounts of carbohydrate, protein and fat No category of food is off limits

  32. HOW TO EAT A BALANCED DIET When learning to use the exchange system for the first time, follow these helpful steps: Think about your usual foods and food preferences, and locate where each food falls on the exchange list Familiarize yourself with the specific serving sizes listed for each food item that equal one exchange Learn the number of exchanges you need from each food list to plan your daily meals and snacks

  33. HOW TO EAT A BALANCED DIET Sample Exchange Daily Meal Plans Calories Staples Fruit Milk Vegetable Food Fat Portions Portions Portions* Portions from Portions Animals Portions 1200 5 3 2 2 4 3 1300 6 3 2 2 4 3 1400 6 3 2 2 5 4 1500 7 3 2 3 5 4 1600 7 3 3 3 5 4 1700 8 3 3 3 5 5 1800 8 3 3 4 6 5 * Based on non-fat milk (Food from Animals), 50% selections from lean meat list, and 50% selections from medium fat meat list 1900 9 3 3 4 6 5 2000 9 4 3 5 6 6 2100 10 4 3 5 6 6 2200 11 4 3 5 6 7 2300 12 4 3 5 6 7 2400 12 4 3 5 8 8 2500 13 4 3 5 8 8 * Based on non-fat milk (Food from Animals), 50% selections from lean meat list, and 50% selections from medium fat meat list.

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