A A A A DIETDIETDIETDIET & & & &

DIABETES DIABETES DIABETES DIABETES

PRIMERPRIMERPRIMERPRIMER (with translations in Yorùbá)(with translations in Yorùbá)(with translations in Yorùbá)(with translations in Yorùbá)

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DiabetesDiabetesDiabetesDiabetes What is diabetes?What is diabetes?What is diabetes?What is diabetes? Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that changes sugar, starches and other food into energy needed for daily life.

How is diabetes managed?How is diabetes managed?How is diabetes managed?How is diabetes managed? Lifestyle is the most important factor in the management of diabetes. The management of diabetes has three parts:

• Healthy Eating • Physical Activity • Medication (if needed)

How can I control my diabetes? How can I control my diabetes? How can I control my diabetes? How can I control my diabetes? You can help control your blood sugar (also called blood glucose) and diabetes when you eat healthy, get enough physical activity, and stay at a healthy weight. A healthy weight also helps you control your blood fats (cholesterol) and lower your blood pressure. Many people with diabetes also need to take medicine to help control their blood sugar.

How How How How will I know whether I have diabeteswill I know whether I have diabeteswill I know whether I have diabeteswill I know whether I have diabetes? ? ? ? If you suspect you may have diabetes, see a doctor to confirm. Left untreated diabetes may lead to other fatal diseases.

DayabitisiDayabitisiDayabitisiDayabitisi Kini Dayabitisi? Kini Dayabitisi? Kini Dayabitisi? Kini Dayabitisi? Dayabitisi jẹ arun ti kii jẹ ki ara wa lo insulini. Insulini jẹ nkan ti owa ni inu ara wa ti o maa n jẹ ki ounjẹ ori«iri«i fun wa ni agbara ni ojojumọ.

Bawo ni a Bawo ni a Bawo ni a Bawo ni a ««««e le te le te le te le tọju dayabitisi?ju dayabitisi?ju dayabitisi?ju dayabitisi? Bi a «e n gbe ni nkan to «e pataki ju ninu itọju dayabitisi. Itọju dayabitisi jẹ nnkan ti o ni apa mẹta:

• Ji jẹ ounjẹ ti o dara • Si «e ere idaraya • Li lo oogun (nigba ti o ba yẹ)

Bawo Bawo Bawo Bawo ni mo ni mo ni mo ni mo ««««e le fo ju se le fo ju se le fo ju se le fo ju sọ dayabitisidayabitisidayabitisidayabitisi???? A le tọju «uga inu ẹjẹ wa (gulukoosi inu ẹjẹ) ati dayabitisi nigbati o ba jẹun ti o dara, «ere idaraya ati ti a ba le foju sọ ọra ti o wa ni inu ẹjẹ wa. Bi a ba moju to bi a «e sanra si, a le tọju ọra ti o wa ni inu ẹjẹ wa. Ọpọlọpọ eniyan pẹlu dayabitisi nilo lati lo oogun lati moju to «uga inu ẹjẹ wọn.

Bawo ni Bawo ni Bawo ni Bawo ni a a a a ««««e le me le me le me le mọ boya a ni boya a ni boya a ni boya a ni dayabitisi?dayabitisi?dayabitisi?dayabitisi? Ti a ba ni ifura wipe a le ni dayabitisi, o yẹ ka ri o«i«ẹ ile-iwosan ti o le da wa l’oju. Aitọju dayabitisi, aisan ori«iri«i imiran le mu wa «e aiku.

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Eat HealthyEat HealthyEat HealthyEat Healthy Using the Food Guide Pyramid helps you eat a variety of healthy foods. Variety means eating foods from each of the food groups every day. When you eat different foods each day, you get the vitamins and minerals you need. Here is an example of getting a variety of foods each day:

Day 1Day 1Day 1Day 1 Day 2Day 2Day 2Day 2 Grains Traditional African rice, millet, fonio Fruit African star apple, mangoes, banana Vegetable Spinach, plantain, Okro Dairy Traditional Yoghurts Protein Chicken, Beans, various mushrooms

JJJJẹun ti o daraun ti o daraun ti o daraun ti o dara Bi a ba lo piramiidi ounjẹ, a ran wa lọwọ lati jẹun ori«iri«i ti o yẹ. Itumọ ori«iri«i ni wipe a gbọdọ jẹ ounjẹ lati ẹgbẹ awọn ounjẹ ni ojojumo. Nigbati a ba jẹ ounjẹ ori«iri«i ni ojojumo, a fun wa ni faitamini ati miniraali ti ara wa ni lo. Awon apẹrẹ bi a sele jẹun ori«iri«i ti o dara:

Ọjjjjọ KiniKiniKiniKini Ọjjjjọ KejiKejiKejiKeji Eso Kekere Irẹsi Ọfada, Ọka Baba, Suuru Eso Agbalumo, Mangoro, Ọgẹdẹ Ẹfọ Soko, Tẹtẹ, Ọgẹdẹ Agbagba, Ila Nnkan Miliiki Nono Hausa Puroteeni Adiẹ, Ẹwa oloyin, Olu-Oran, Olubeje,

Ogogo

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Eat From all the Food GroupsEat From all the Food GroupsEat From all the Food GroupsEat From all the Food Groups • Eat fewer fried and high-fat starches such as puffpuff, buns or fried meats. • Choose whole grain breads and cereals. Some examples are millet, corn, fonio, brown rice, and

wholewheat pasta. • Fresh fruit is the best choice. Eat fruits when they are in season. They are better and cheaper

then. • Buy smaller pieces of fruit, and drink fruit juices in small amounts. • Eat more vegetables raw or lightly steamed such as garden eggs, bell peppers, onions and

various tender leafy vegetables such as waterleaf (purslane), garden egg leaves and potato leaves.

• Use avocado or a nut spread instead of butter or mayonnaise on a sandwich. • Use vegetable oil spray instead of oil when cooking. This reduces the amount of fat in your meal. • Cooking techniques that are good for you are: baking, broiling, boiling, stir-frying, roasting,

steaming, stews and grilling. Whenever possible, boil or grill rather than fry • Choose lower fat cuts of meat such as: chicken, turkey, snail, rabbit and grasscutter. When

buying pork, beef and ham, trim off the extra fat. Fish is especially good for the body. • Choose fat free (skim) or low-fat (1%) milk, or dairy foods. • For nutritious variety, vary the colors of food in your plate in each meal.

JJJJẹ ounjounjounjounjẹ lati awonlati awonlati awonlati awon ẹgbgbgbgbẹ ounjounjounjounjẹ oriorioriori««««iriiriiriiri««««iiii

• Jẹ awọn ounjẹ dindin ati ounjẹ ti o ni sitaa«i bii bisikiiti ati mofiini ni iwọnba bi puffpuff, buns ati eran dindin

• Mứ burẹdi ti o dudu (tabi ti ko funfun ju) ati ogi. Fun apẹrẹ, Oka baba, fonio, iresi ofada ati macaroni dudu.

• Eso tutu ni o dara ju. Je eso tutu ni asiko won. Ni igba naa ni won dara ju, won o si won • Ra awon eso ti o kere, si mu omi eso ni iwọnba. • Jẹ ẹfo ti o tutu tabi ti a se ni iwọnba. Apere ni igba, ata nla, alubọsa ati ẹfo riro bi gbure, igbo ati

ewe anamo • Lo ẹran pia tabi epa gigun dipo bọta ni ori burẹdi lati din aduru ora ninu ounje • Lo ororo inu agolo ti a le fin jade dipo ororo gallon. • Iru awọn ọna ounjẹ sise ti o dara fun wa ni: Beeki, bibọ, sisun, ati bẹ bẹ lọ. • Yan awon ẹran ti ko ni ọra ti o pọju fun apẹrẹ: Adiẹ, tolotolo, igbin, ehoro ati eran igbe. Nigbati a ba

n ra ẹlẹdẹ, maalu ati awọn ẹran miran, ge ọra ara wọn kuro. Ẹja dara gan fun ara wa. • Mu miliki ti ko ni ọra rara (skim) tabi eyi ti o ni ọra diẹ (1%). • O wulo ati jẹ ori«iri«i kọlọ ounjẹ l’ọjọjọ.

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Grains, Beans and StarchyGrains, Beans and StarchyGrains, Beans and StarchyGrains, Beans and Starchy VegetablesVegetablesVegetablesVegetables

What are starches or carbohydrates?What are starches or carbohydrates?What are starches or carbohydrates?What are starches or carbohydrates? Starches are breads, grains, cereal, pasta, beans or starchy vegetables. Eat some starches/carbohydrates at each meal. People might tell you not to eat many starches/carbohydrates, but that is no longer correct advice. Eating starches/carbohydrates is healthy for everyone, including people with diabetes.

How many starches/carbohydrates do I need each day? How many starches/carbohydrates do I need each day? How many starches/carbohydrates do I need each day? How many starches/carbohydrates do I need each day? 6–11 servings each day The number of servings you should eat each day depends on:

• The calories you need • Your diabetes plan

What do starches and carbohydrates do for my body? What do starches and carbohydrates do for my body? What do starches and carbohydrates do for my body? What do starches and carbohydrates do for my body? Starches give your body energy, B vitamins, minerals and fiber. Whole grains are healthier because they have more vitamins, minerals, and fiber. Fiber helps you have regular bowel movements. They also help you better control your blood sugar.

How much is one serving of starch/carbohydrate?How much is one serving of starch/carbohydrate?How much is one serving of starch/carbohydrate?How much is one serving of starch/carbohydrate?

• 1 slice of bread

• 1 small cocoyam, cassava or plantain • ½ cup cooked cereal such as quaker oats, millet or corn • ¾ cup dry cereal such as corn flakes • a cup of cooked rice • 1 slice of a medium-sized yam

You may need to eat one, two or three starch/carbohydrate servings at a meal. If you need to eat more than one serving at a meal, choose different foods from this food group. For example: Breakfast: ¾ cup dry cereal and 1 slice of bread—2 servings Lunch: a cup of rice and ½ cup of cooked plantains—2 servings Dinner: 1 slice of yam and a small plantain—2 servings Snack: 6 crackers—1 serving Total for the day: 7 servings. Notice that the carbohydrates are balanced at the meals. This can help you control your blood sugars.

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AwAwAwAwọn eso kekeke,n eso kekeke,n eso kekeke,n eso kekeke, ẹwa ati wa ati wa ati wa ati ẹffffọ sitaasitaasitaasitaa««««iiii

Kini sitaaKini sitaaKini sitaaKini sitaa«i tabi kabohayidireeti?i tabi kabohayidireeti?i tabi kabohayidireeti?i tabi kabohayidireeti? Apẹrẹ awọn sitaa«i ni burẹdi, kooro, ogi, pasita, ẹwa tabi ẹfọ oni sitaa«i. Jẹ kabohayidireeti nigba ti o ba jẹun. Awọn eniyan le sọ fun ẹ wipe ki o ma jẹ sitaa«i/kabohayidireeti pupọ, «ugbọn eyi ko yẹ. Iru awọn ounjẹ sitaa«i/kabohayidireeti yii dara fun wa. Wọn dara fun awọn ti o ni dayabitiisi naa.

SitaSitaSitaSitaaaaa««««i/Kabohayidireeti melo ni mo ni lo ni ojojumo? i/Kabohayidireeti melo ni mo ni lo ni ojojumo? i/Kabohayidireeti melo ni mo ni lo ni ojojumo? i/Kabohayidireeti melo ni mo ni lo ni ojojumo? Iwọn mẹfa si mọkọnla ni ojojumo Iwon ti o yẹ ki o jẹ ni ojojumọ:

• Kalori ti o ni lo • Itọju dayabitiisi rẹ

Kini sitaaKini sitaaKini sitaaKini sitaa««««i ati Kabohayidireeti maa n i ati Kabohayidireeti maa n i ati Kabohayidireeti maa n i ati Kabohayidireeti maa n ««««e fun ara mi? e fun ara mi? e fun ara mi? e fun ara mi? Sitaa«i maa n fun wa ni agbara, faitamiini B, miniraali ati fayiba. Awọn eso kekere dara fun wa nitori wọn ni faitamiini, miniraali ati fayiba pupọ. Fayiba maa n jẹ ki a ya igbe nigbati o ba yẹ. Wọn si maa n moju to «uga inu ẹjẹ wa.

Kini iwon fun SitaaKini iwon fun SitaaKini iwon fun SitaaKini iwon fun Sitaa««««i/Kabohayidireeti?i/Kabohayidireeti?i/Kabohayidireeti?i/Kabohayidireeti?

• Burẹdi kan • I«u kan, ege kan tabi ọgẹdẹ agba kekere kan • Abọ cọọbu ogi • Cọọbu kan din diẹ ẹkọ mimu • Cọọbu abo irẹsi ti wọn ti se • Idamẹwa i«u kekere kan

O le jẹ iwon kan, meji tabi, mẹta sitaa«i/kabohayidireeti nigbati o ba jẹun. Ti o ba fẹ jẹun ju iwọn kan, yan ounjẹ orisirisi lati awọn ẹgbẹ ounjẹ yii. Fun apẹrẹ: Ounjẹ Aarọ: iwọn coobu kan din diẹ ogi ati burẹdi kan—iwọn meji Ounjẹ Osan: abọ cọọbu irẹsi ati abọ cọọbu ọgẹdẹ sise—iwọn meji Ounjẹ Alẹ: idamẹwa i«u kekere kan ati ọgẹdẹ agba kekere kan—iwọn meji Ounjẹ kekere: bisikiiti mẹfa—iwọn kan Oye ounjẹ fun ojo kan: iwọn meje. Fi mọ pe kabohayidireeti jẹ bakan naa ni gbogbo awon ounjẹ. Eyi le ba ẹ moju to «uga inu ẹjẹ rẹ.

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VegetablesVegetablesVegetablesVegetables Vegetables are healthy for everyone, including people with diabetes. Eat raw and cooked vegetables every day. Vegetables give you vitamins, minerals, and fiber with very few calories. Look for vegetables that are bright in color. A few examples are: shoko, peppers, garden eggs, tomatoes, and vegetables like waterleaf and bitterleaf. You should have 3 to 5 servings every day.

How much is a serving of vegetables?How much is a serving of vegetables?How much is a serving of vegetables?How much is a serving of vegetables? ½ cup cooked vegetables, like cooked green beans, garden eggs, spinach and breadfruit 1 cup raw vegetables, like a salad, carrot sticks or cut up cucumbers ½ cup vegetable juice, like tomato juice or carrot juice You might need to eat one, two or three vegetable servings at a meal. If you need to eat more than one serving at a meal, choose different types of vegetables or have two or three servings of one vegetable.

Ẹffffọ Ẹfọ dara fun gbogbo eniyan lati jẹ, paapaa fun awọn eniyan ti o ni dayabitiisi. Jẹ ẹfọ tutu ati ẹfọ sise ni ojojumọ. Ẹfọ maa n fun wa ni faitamiini, miniraali pẹlu iwọnba kalori. Iru awọn ẹfọ ti o yẹ ki a maa jẹ ni karọọti, ata, tomati ati ẹfo amunututu bi gbure ati ewuro. Oyẹ ki o jẹ iwọn mẹta si marun ni ojojumọ.

Ki ni iwKi ni iwKi ni iwKi ni iwọn n n n ẹfo kan?fo kan?fo kan?fo kan? Abọ cọọbu ẹfo sise fun apẹrẹ ẹwa giriini pẹlu igba, ẹfọ amunututu ati afon Cọọbu ẹfọ kan ti a ko tii se fun apẹrẹ, salaadi, karọọti ati kukunba Abọ cọọbu juusi ẹfọ fun apẹrẹ, juusi tomati ati karọọti Waa ni lo lati jẹ iwọn ẹfo kan, meji tabi mẹta nigba ti o ba jẹun. Ti o ba jẹ ju iwọn ẹfo kan , jẹ ẹfọ ori«iri«i. Sugbọn ti o ba jẹ iru ẹfọ kan, jẹ iwọn meji si mẹta.

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FruitsFruitsFruitsFruits Fruit is healthy for everyone, including people with diabetes. Fruit gives you energy, vitamins and minerals and fiber.

How many servings of fruit do I need?How many servings of fruit do I need?How many servings of fruit do I need?How many servings of fruit do I need? 2 to 4 servings

What is a serving of fruit?What is a serving of fruit?What is a serving of fruit?What is a serving of fruit? 1 African cherry (approximately the size of a woman’s fist) ½ cup of apple or orange juice 1 small orange 1 small banana or ½ of a large banana ½ cup of chopped fruit like pineapple ¼ cup dried fruit (approximately what would fit in the palm of your hand) You might need to eat one or two servings of fruit at a meal.

How should I eat fruit?How should I eat fruit?How should I eat fruit?How should I eat fruit? Eat fruits raw, or as juice with no sugar added. Buy smaller pieces of fruit and fruits in season

EsoEsoEsoEso

Eso jijẹ dara fun gbogbo wa, paapaa awọn ti o ni dayabitiisi. Eso maa n fun wa ni agbara, faitamiini ati miniraali pẹlu fayiba.

IwIwIwIwọn eso melo ni mo nilo?n eso melo ni mo nilo?n eso melo ni mo nilo?n eso melo ni mo nilo? Iwọn meji si mẹta

Kini iwKini iwKini iwKini iwọn eso kan?n eso kan?n eso kan?n eso kan? Apuulu kekere kan (o tobi to ọwọ obirin) Abọ cọọbu omi ọsan Osan kan Ọgẹdẹ kekere kan tabi abọ ogẹdẹ nla kan Abọ cọọbu eso ti wọn ge si wẹwẹ bi Ekunkun Idaji abọ cọọbu eso gbigbẹ (iba eso ti o le bu si ọwọ rẹ) Waa ni lo lati jẹ iwọn eso kan si iwọn eso meji nigbati o ba jẹun rẹ.

Bawo ni mo Bawo ni mo Bawo ni mo Bawo ni mo ṣe gbe gbe gbe gbọddddọ jjjjẹ eso?eso?eso?eso? Jẹ eso tutu, tabi mu omi eso ti o ko fi «uga si. Ra awọn eso kekere ati awọn ti o wa ni asiko

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Milk and Yogurt FoodsMilk and Yogurt FoodsMilk and Yogurt FoodsMilk and Yogurt Foods Fat-free and low-fat milk and yogurt are healthy for everyone, including people with diabetes. Milk and yogurt give you energy, protein, calcium, vitamin A, and other vitamins and minerals. Drink fat-free (skim or nonfat) or low-fat (1%) milk each day. Eat low-fat or fat-free yogurt. They have less total fat, saturated fat and cholesterol. The best milk products are unprocessed, traditional fermented dairy such as Nono or other local yoghurts

How many servings do I need each day? How many servings do I need each day? How many servings do I need each day? How many servings do I need each day? 2 to 3 servings each day. Note: If you are pregnant or breastfeeding, eat four to five servings of milk and yogurt each day.

How much is a serving of milk and yogurt?How much is a serving of milk and yogurt?How much is a serving of milk and yogurt?How much is a serving of milk and yogurt? 1 cup fat-free plain yogurt (look for yogurts flavored with aspartame also) 1 cup skim or low-fat milk Two tablespoons evaporated milk such as peak milk Note: Avoid yogurts that say, “fruit on the bottom”. They contain high amounts of added sugar.

AwAwAwAwọn ounjn ounjn ounjn ounjẹ milikimilikimilikimiliki ati yogati yogati yogati yogọọtitititi

Miliiki ati Yogọọti ti ko ni ọra jẹ ounjẹ ti o dara fun gbogbo eniyan ati awọn ti o ni dayabitiisi. Miliiki ati yogọọti maa n fun eniyan ni agbara, puroteeni, kalisiọọmu, faitamiini A ati ori«iri«i faitamiini ati miniraali. Mu miliiki tabi yogọọti ti ko ni ọra tabi eyi ti o ni ora diẹ ni ojojumọ. Awọn mejeji yii ni ọra diẹ. Awon nnkan miliiki to da ju ni eyi ti won ru bi Nono tabi yogooti imi.

IwIwIwIwọn melo ni mo nilo ni ojojumn melo ni mo nilo ni ojojumn melo ni mo nilo ni ojojumn melo ni mo nilo ni ojojumọ? ? ? ? Iwọn meji si mẹta ni ojojumọ. Imọran: mo wi pe, ti o ba loyun tabi ti o ba n fun ọmo lọyan, oyẹ ki o jẹ iwon mẹrin si marun miliiki ati yogi ni ojojumọ.

Kini iwon Kini iwon Kini iwon Kini iwon miliiki ati yogmiliiki ati yogmiliiki ati yogmiliiki ati yogọọti kan?ti kan?ti kan?ti kan? Cọọbu yogọọti kan (wa awọn ti oni asipataami naa) Cọọbu miliiki ti o ni ọra rara tabi eyi ti o ni ọra diẹ Sibi meji miliiki bibo bi Peak milk Imọran: Ma jẹ yogọọti ti o ba sọ wipe, “eso wa ni abẹ.” Wọn maa n ni «uga ti o pọju.

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Meat, Poultry, Fish, EggsMeat, Poultry, Fish, EggsMeat, Poultry, Fish, EggsMeat, Poultry, Fish, Eggs and and and and NutsNutsNutsNuts

This food group contains meat (beef, snails, goat), chicken, turkey, eggs, fish, nuts. Eat small amounts of some of these foods each day. All these foods provide our bodies with protein. Protein foods help your body build tissue and muscles. They also give your body vitamins and minerals. Most people are unaware that many non-animal products are high in protein; for example: egusi, iru, yam, beans and various mushrooms.

How many protein foods do I need each day?How many protein foods do I need each day?How many protein foods do I need each day?How many protein foods do I need each day? 2 to 3 servings

How much is a serving of meat, poultry, fish, eggs and nuts?How much is a serving of meat, poultry, fish, eggs and nuts?How much is a serving of meat, poultry, fish, eggs and nuts?How much is a serving of meat, poultry, fish, eggs and nuts? 2 to 3 ounces of cooked fish 2 to 3 ounces cooked chicken 3 to 4 ounces tofu (½ cup) 1 egg (equals one ounce of protein) 1 slice of cheese or one ounce of cheese (approximately the size of a D battery) 2 tablespoons of peanut butter (equals one ounce)

Helpful Tips:Helpful Tips:Helpful Tips:Helpful Tips:

• The serving size you eat now may be too big. • Take a look at a deck of cards. This size is equal to 2 to 3 ounces. • Buy cuts of beef, pork, and goat that have only a little fat on them. Trim off the extra fat. • Eat chicken or turkey without the skin. • Cook protein foods in low fat ways: broil, grill, stir-fry, roast, steam, boil or stew. • Use only small amounts of oil when cooking meats, or using a cooking spray instead of oil. • Have a meal without meat. Try beans, egusi, mushrooms or nuts as your protein source.

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Ẹran, Adiran, Adiran, Adiran, Adiẹ, , , , Ẹja,ja,ja,ja, Ẹyin ati yin ati yin ati yin ati Ẹpapapapa Ẹgbẹ ounjẹ yii ni ẹran (maalu, ẹlẹdẹ, aguntan), adiẹ, tolotolo, ẹyin, ẹja, ẹpa ati awon nnkan ti a fi ẹwa «e. Jẹ awọn ounjẹ ori«iri«i yii ni iwọnba ni ojojumọ. Gbogbo awọn ounjẹ yii maa n fun wa ni puroteeni. Ounjẹ puroteeni maa n ran arawa lọwọ lati fun wa ni ẹran ati isan fun agbara. Wọn si maa n fun wa ni faitamiini ati miniraali. Opolopo eniyan ni o mo wipe awon ounje alaileran imi ni puroteeni pupo. Apeere ni: egusi, iru, isu, ewa ati orisisiri olu bi Olubeje, Oluohu, Ogogo ati Tekele

OunjOunjOunjOunjẹ puroteeni melo ni o ypuroteeni melo ni o ypuroteeni melo ni o ypuroteeni melo ni o yẹ ki a jki a jki a jki a jẹ ni ojojumni ojojumni ojojumni ojojumọ? ? ? ? Iwọn meji si mẹta

Kini iwKini iwKini iwKini iwọn kan fun awn kan fun awn kan fun awn kan fun awọn n n n Ẹran, Adiran, Adiran, Adiran, Adiẹ, , , , Ẹja, ja, ja, ja, Ẹyin ati yin ati yin ati yin ati Ẹpa?pa?pa?pa? Awunsi meji si mẹta ẹja ti wọn ti se Awunsi meji si mẹta adiẹ ti wọn ti se Awunsi mẹta si mẹrin ẹwa tofu (abọ cọọbu) Ẹyin kan (ẹyin kan jẹ awunsi puroteeni kan) Silaisi siisi kan tabi awunsi siisi kan (o tobi to batiri D) Sibi meji bọta ẹlẹpa (eyi jẹ awunsi kan)

Ọna iranlna iranlna iranlna iranlọwwwwọ::::

• Iwọn ounjẹ ti o n jẹ nisisiyii le pọju nnkan ti o yẹ ki o maa jẹ. • Wo bi pali kaadi tita «e tobi si. Bayii ni awunsi meji si mẹta «e tobi to. • Ra iwọnba ẹran maalu, ẹlẹdẹ ati ewurẹ ti o ni ọra diẹ lara. Ge awọn ora yii kuro. • Jẹ ẹran adiẹ ati tolotolo ti ko ni awọ lara. • Se ounjẹ puroteeni ni ọna ti ko nilo ororo: Sisun, bibọ, ati bẹ bẹ lo. • Lo ororo diẹ nigbati o ba n se ẹran tabi lo ororo inu agolo ti a le fin jade. • Jẹ ounje ti ko ni ẹran rara. Jẹ ẹwa tabi tofu fun puroteeni ti ara wa ni lo.

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Fats, Oils and SweetsFats, Oils and SweetsFats, Oils and SweetsFats, Oils and Sweets Fats and oils include butter, margarine, lard and oils that we add to foods and use to cook foods. Some oils are canola, olive and vegetable. Fats are also found in meats, dairy products, snack foods and some sweets. To control your diabetes, it is best to eat foods with less fat and less saturated fat (fat we get from meat and animal products). Sweets are sugary foods that have calories but not very many vitamins and minerals. Some sweets are also high in fat—like cakes, meatpies, and sausage rolls. Other sweets are empty calories such as coke, fanta and other carbonated drinks. Some sugars are not very obvious or even sweet for example alcohol is a form of concentrated sugar. Avoid beers, stouts and hard liquor if possible. Eating too many sugary and high fat foods makes it hard to control your blood sugar and weight. If you do eat fats and sweets, eat small portions.

How much is a serving of fats, oils and sweets?How much is a serving of fats, oils and sweets?How much is a serving of fats, oils and sweets?How much is a serving of fats, oils and sweets?

• 1 teaspoon vegetable or palm oil • 1 tablespoon regular salad dressing • 1 cookie/biscuit • 1 plain buns/puff puff • 1 tablespoon honey • 10–15 plantain chips

Ọra, ororo ati suwiitira, ororo ati suwiitira, ororo ati suwiitira, ororo ati suwiiti Apẹrẹ ọra ati ororo jẹ bọta, majiriini, ọra ẹran ti a maa n se pelu ounjẹ wa. Apẹrẹ awọn ororo jẹ kanola, oliifu, ati ororo ẹfọ. Ọra maa n wa ni inu ẹran, miliki, bisikiiti ati suwiiti. Ọna ti o dara ju lati moju to dayabitiisi ni lati jẹ ounjẹ ti o ni ọra ni iwọnba (ati lati jẹ ọra ẹran ni iwọnba.) Suwiiti jẹ ounje ti o dun ti o si ni kalori pupọ, «ugbon ko ni faitamiini tabi miniraali pupọ. Awọn suwiiti wa ti o ni ọra pupọ - bii keeki, paayi ẹran ati sọsej rolls. Nnkan didun imi «oro lati da mọ. Awọn bi eyi ti o wa ninu oti ori«iri«i. Mu ọti lile ni iwọnba. Ti a ba jẹ ounjẹ ti o ni aadun pupọ ati ọra pupọ, a ko ni le moju to «uga inu ẹjẹ wa ati ọra ti o maa n mu wa sanra. Je awọn nnkan yii ni iwọnba ti o ba maa jẹ wọn.

Kini awKini awKini awKini awọn iwn iwn iwn iwọn fun n fun n fun n fun Ọra, Ororo ati Suwiiti?ra, Ororo ati Suwiiti?ra, Ororo ati Suwiiti?ra, Ororo ati Suwiiti?

• Sibi ororo tabi epo pupa kan • Sibi epo salaadi kan • Kuki tabi bisikiiti kan • Puff puff kan • Sibi oyin kan • Igbekere mẹwa si marun din logun

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Food PyramidFood PyramidFood PyramidFood Pyramid The Food Guide pyramid is a general guide that lets you choose a healthy diet that is right for you. The Pyramid calls for eating a variety of foods to get the nutrients you need and eating the right amount of calories to maintain a healthy weight. Most calories should come from foods in the three lower sections of the Pyramid. Each of these groups provides some but not all of the nutrients you need. Foods in one group cannot replace those in another. No one food group is more important than another. For good health, you need them all.

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Ẹka awka awka awka awọn n n n OuOuOuOunjenjenjenje Ẹka oriṣiriṣi awọn ounjẹ ati apejuwe rẹ jẹki ale yan awọn ounjẹ ti o dara fun wa. Ẹka ounjẹ yi fun wa ni alafia lati yan oriṣiriṣi awọn ounjẹ ti onse ara ni alafia ti oyẹ, lati majẹ ati lati mọ iwọn kalori ti o dara fun ilera ara. Opọ kalori ni lati wa inu ounjẹ ti owa ni isalẹ abẹ ẹka mẹta ninu awon ẹka ounjẹ yi. Ikan ninu awọn apejuwe ounjẹ wonyi pese alaye diẹ ninu awọn ohun ti owulo fun wa, ti osi ṣe pataki ninu ara wa. Ounjẹ ninu apejuwe kokan wọnyi kole parọ ikankan ninu apejuwe miran. Kosi ounjẹ kan ninu apejuwe wọnyi ti o ṣe pataki ju awọn kan lọ. Fun ilera pipe ati Alafia, gbogbo ounjẹ wọnyi lo wulo fun wa.

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General Healthy General Healthy General Healthy General Healthy PracticesPracticesPracticesPractices

• Avoid excess salt, salt-laden foods and inorganic seasonings such as maggi and knorr.

Substitute local seasonings such as iru, ogiri, efinrin, okpehe, local mushrooms, smoked fish and

Ngu

• When choosing vegetables and fruits, look for freshness and color saturation. For example the

redder the tomato, and the greener the spinach, the better they are for you. Color, in fruits and

vegetables, is a marker of the level of vitamins and anti-oxidants contained in them.

• A simple guideline is to include as many colors as possible in your daily diet. A balanced diet will

usually include 5 or more colors at a time.

• Eat dinner no later than three hours before bedtime, this will ensure appropriate digestion and

steady blood sugar levels. Note: Alchohol is sugar and will act like sugar in your blood.

• Breakfast is a very important meal especially for diabetics. Breakfast foods should be low in

sugar to avoid wild sugar swings and high in protein and fiber.

• When chopping vegetables for soups, put the vegetables last and slice them in fairly big shreds

to reduce loss of vitamins from cooking. If blanching vegetables, “shock” them with icecold water

to prevent further cooking.

• Portion sizing is key to an effective diet. The chart above shows the ratio of foods in the major

food groups. The accepted standard is the 40-30-30 Carbohydrates-Protein-Fat mix.

• Avoid certain cooking practices such as blanching palm oil for hours, reusing frying oil multiple

times, “washing down” carbohydrate heavy meals with sugar-loaded drinks like malt, beer and

stout.

• Eat fresh as much as you can. Avoid processed or commercially prepared foods whenever you

can especially those without ingredient information or lists of chemicals in the ingredient label.

Examples are: Burgers, Corned beef, Indomie Noodles, Corn Flakes, Sugary drinks and soda.

• Always cook or eat with an eye to enhanced nutrition. For example, chopping fruit into your

quaker oats or pap adds healthy vitamins, adding mushrooms or iru to stews and moimoi

enhances the nutrition count, substituting tinned milk such as peak with coconut milk or tigernut

milk provides protein and vitamins while lowering the amount of saturated fats.

• Drink plenty of water and get plenty of sleep and exercise

• Remember, if it comes in a tin (like peak milk), a paper wrap (like sweets), a cardboard box (like

corn flakes), can soak a napkin with oil (like fried anything) or never spoils (like corned beef),

most likely, you should eat it in moderation or not at all.

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ImImImImọran ran ran ran ImurayaImurayaImurayaImuraya

• Je iyo ati awon ounje oniyo n’iwonba. Fi awon iyo ati ewe ile wa paro, bi iru, ogiri, efinrin, okpehe,

Olubeje, eja yiyan ati potasi.

• Ye efo ati eso wo dada fun didan won. Awon efo ati eso ti a ba fe je gbodo tutu ninini ko dan loju. Ko si

gbodo si kokoro tabi ayan ninu won.

• Je awon ounje l’orisirisi . Ounje soso ti a ba fe je gbodo ni orisi marun eso yi.

• A gbodo je ounje ale ni asiko o peju wakati meta ki ato losun nitori iwon suga ninu eje wa. Ki a ma

se gbagbe pe oti lile o ma dabi suga ninu eje wa ti a ba mu sun l’ale

• Ounje owuro se pataki fun awon ti o ni dayabitisi. O gbodo po fun ounje to n s’ara lore ati ounje

ilera bi ewa ati isu.

• Ti a ba fe se efo fun awon onito dayabitisi, a gbodo ge won ko tobi iki awon elo oun ti o s’ara lore

ninu efo wonyi ki o ma ba baje ati pe a ko gbodo se won pupo ju

• A gbodo won awon ounje ti a fun oni dayabitisi. Isiro ti o da ni ida merin kabohidrate, ida meta

puroteeni ati ida meta iyoku ounje ti o ni ora

• A gbodo mu oju to awon asa ounje sise imi. Fun apeere, ki a ma gba epo ati ki a ma tun ororo lo

l’emewa. Epo maan baje.

• Je awon ounje ile itaja, ounje inu agolo, abi ounje alaibaje. Won ti fi iyo po awon ounje iru wonyi

ki won ma baje

• Igbakigba ti a ba fe je ounje, ki a ma wa ona lati pa ounje imi po mo awon ounje wa. Fun apeere:

fi iru sinu moimoi, fi omi agbon ropo miliki iwara mu ogi, gee so sinu eko tabi ogi

• Mu omi pupo nigba gbogbo, sun l’asiko se exersisi

• Ranti pe ti ounje ba wa ninu agolo (bi miliki iwara), ounje ti won ba fi iwe bo (bi suwiti, biskiti, ati

bebelo), ti ounje ba wa ninu pali tabi nylon (bi agbado oyinbo, gala sausage) tabi ti ounje ba ni

ora pupo (bi ounje dindin, poffpoff) – ki a je awon ounje wonyi n’iwonba tabi o daju, ki a ma je won

rara.

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This booklet has been compiled as a presentation aid to the 2010 EKO Club MediThis booklet has been compiled as a presentation aid to the 2010 EKO Club MediThis booklet has been compiled as a presentation aid to the 2010 EKO Club MediThis booklet has been compiled as a presentation aid to the 2010 EKO Club Medical Mission to Lagos, Nigeria bcal Mission to Lagos, Nigeria bcal Mission to Lagos, Nigeria bcal Mission to Lagos, Nigeria by: y: y: y: Health Beam OutreachHealth Beam OutreachHealth Beam OutreachHealth Beam Outreach

((((www.healthbeam.orgwww.healthbeam.orgwww.healthbeam.orgwww.healthbeam.org) ) ) ) with with with with modifications and modifications and modifications and modifications and contributions from contributions from contributions from contributions from The Granny Project.The Granny Project.The Granny Project.The Granny Project.

((((http://http://http://http://thatchroom.com/grannyproject)thatchroom.com/grannyproject)thatchroom.com/grannyproject)thatchroom.com/grannyproject)....

Certain Certain Certain Certain iiiinformation in nformation in nformation in nformation in tttthis booklet is his booklet is his booklet is his booklet is derived from derived from derived from derived from the the the the Nutrition Nutrition Nutrition Nutrition Education for Education for Education for Education for NNNNew Americans ew Americans ew Americans ew Americans project of the project of the project of the project of the Department of Anthropology Department of Anthropology Department of Anthropology Department of Anthropology and and and and

Geography at Geography at Geography at Geography at Georgia State UniversityGeorgia State UniversityGeorgia State UniversityGeorgia State University, Atlanta Georgia, Atlanta Georgia, Atlanta Georgia, Atlanta Georgia....