healthy options nutrition program today’s featured speaker: [insert speaker name here]
TRANSCRIPT
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Healthy Options Nutrition Program
Today’s Featured Speaker:
[Insert Speaker Name Here]
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Basics of Nutrition
There are 3 major nutrients in food
• Carbohydrate
• Protein
• Fat
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Carbohydrate
• Body’s main energy source
• 4 calories per gram
• 45-65% of calories
• Cereal, grains, fruit, milk and starchy vegetables
• 100% turns to glucose
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Protein
• 4 calories per gram
• 10-35% of calories
• Source of energy
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What are some protein food sources?
Protein
• Meat, milk, eggs and cheese• Legumes, seeds, and starchy vegetables
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Fat
• 20-35% of calories• 9 calories per gram
If a teaspoon of margarine has 5 grams of
fat, how many calories does it have?
9 x 5 = 45 calories
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Fat Sources
• Which foods contain fat?
Meat, egg yolks, butter and dairy-fat containing foods
Margarines, oils, nuts, seeds coconut and avocado
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Portion Distortion
• Portion sizes have changed in the last 20 years
• Watch your serving sizes
• Use everyday objects as your guide
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Everyday Objects
* Please turn to page 17 in the CCS Medical Diabetes Education Book.
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Eating at Home – Tips
• Avoid fried foods & creamed vegetables
• Use non-stick cooking sprays
• Cut off fat from meats
• Drink more water
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Fruits and Vegetables
• Eat more fruits and vegetables
• Cut vegetables and place in bag on the refrigerator shelf you see first
• Choose dark green and dark yellow vegetables
• Have fruit for dessert
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Diabetes Menus• To help you with eating at home,
CCS Medical has provided you with a 14-day menu
* Please see handout of 14-day menu.
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Quick and Easy Plate Method
• ½ of plate of vegetable• ¼ carbohydrate (your fist)• ¼ protein (deck of cards) • Small piece of fruit for dessert• 1 cup of low-fat milk
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Which blue ball looks bigger?
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Even though the left blue ball looks larger they are the same size.
This is why people eat less when they have smaller bowls and plates.
•
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Did You Know?
• More than 40% of calories consumed in America are eaten away from home.
• A typical restaurant meal has at least 60% more calories than the average meal made at home.
• Most restaurants dish up 2-4x more volume than recommended portion sizes – with lone exception of vegetables.
Am J Clin Nutr 2007;85-208Helmrich, N. www.usatoday.com Oct 21, 2006
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Dining Out Tips
• Watch portions
• Limit high salty foods if you have high blood pressure
• Balance the carbohydrates
• You don’t have to eat everything
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Dining Out Tips
What else can you do?
• Order water
• Watch the bread basket
• Order baked, broiled or grilled meats
• Watch out for unhealthy fats
• Gravy, cream sauces
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At the Party or Buffet
Cheese and Fruit
Sandwiches
Cake
Veggies and Dip
Shrimp Cocktail
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Restaurant – Mexican• Only eat ½ of the enchilada
• Eat only ½ of the rice and ½ of the beans
• Add a salad with low-fat dressing on the side
• Take the rest home for tomorrow’s lunch
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Restaurant – Italian• Eat 1/2 of the chicken breast
• Add a salad or more steamed vegetables
• Take the rest home for tomorrow’s lunch
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Restaurant – ChineseFried Shrimp
• High in Fat
• High in Carbohydrates
Healthy Steamed Shrimp and Vegetables• Low in Fat • Low in Carbohydrates
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Take Out Can Be Healthy With Some Simple Changes
Chinese food• Order extra vegetables• Order steamed instead of fried
Mexican food• Eat only a handful of chips• Skip fried entrées• Fajitas are a very good choice
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Take Out Can Be HealthyWith Some Simple Changes
Italian
• Choose alfredo or cream sauces less often
• Choose carbonara sauce less often
• Choose marinara sauce more often
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Healthier Take Out Ideas
Pizza
• Thin-sliced veggie pizza
• Add extra veggies
• Lower in fat & calories
• Eat 2 slices & have a large salad with low-fat or fat-free salad dressing
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Current Trends with Beverages
“We want to move from beverages as an accompaniment to a beverage destination,” says Don Thompson, President of McDonald’s USA. Tampa Bay Times, Nov. 14, 2007
• Beverages are increasing
in popularity
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Are Your Drinks Causing You to Gain Weight?
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At the Bar
Margarita:
• 740 calories
• 0 grams of fat
Nachos with Cheese:
• 741 calories
• 40 grams of fat
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At the Bar
Recommend:
• 4 oz. wine
• 75 calories
• 0 grams of fat
This saves you 666 calories
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Alcohol Basics
• Have no more than 1 or 2 servings of alcohol• 1 or 2 times a week• One serving of alcohol is equal to:
1 ½ oz. Hard liquor 12 oz. Light beer 4 oz. Dry wine (Mix with water or sugar-free drink)
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At the Coffee Shop
Grande Café Latte:(made with whole milk, whipped cream topping with 2 pumps syrup)
430 calories26 grams of fat
2 Glazed Donuts:
420 calories 24 grams of fat
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At the Coffee Shop
Recommend • Non-fat latte with sugar-free syrup
• 130 calories• 0 grams fat
This saves you• 300 calories • 26 grams of fat
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Are Smoothies Healthy?
• 250-1000 calories
• 0-30 grams fat
• 7-140 grams CHO
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Smoothie Recommendations
• Decrease CHO to help blood sugar levels
• Omit honey or sugar cane extract (Turbinado)
• Decreases calories by 50-100 calories
• Decreases CHO by 10-30 grams
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Smoothie Recommendations• Coffee-flavored
• Low crb
• Try a store-boughtprobiotic dairy drink– Only 90 calories– 17 grams of carbohydrate– 0 grams of fat
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What If I Over Do It?Keep Monitoring
• Keep checking your blood sugar
• Check for ketones if over 240 mg/dL
• Don’t take a nap, but keep moving
• Do the dishes or clean the kitchen
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What If I Over Do It?Stay Active
• Drink more water • Go for a walk after eating, or plan your
exercise routine for after meals• Have family or friends go with you• Walk to and from the restaurant
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What If I Over Do It?Plan Ahead
• Go shopping
• Walk store to store, skip the bus or the subway
• Learn & plan ahead for the next time
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Additional Information Available
• See the Healthy Options Restaurant Guide for websites and phone numbers
• 14-Day Menu
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ResourcesFor more information on these topics contact:
(Enter your center/clinic here)
(Enter your phone number here)
• Diabetes Classes• Individual Consults
– Nutrition
– Starting insulin
– Insulin pump therapy
• Support Groups
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Thank You from CCS Medical
Program content developed by
CCS Medical’s Certified Diabetes Educators:
Mary Ann Strobel, MS, RD/LD, CDE
Kris Erdman, RN, BSN, CDE
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Specializing in convenient home delivery of medical
supplies
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Who is CCS Medical?
• 2nd largest home delivery service of medical supplies
• 5 major distribution centers nationwide
• Servicing about 375,000 patients
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CCS Medical Patients’ Benefits
• Convenient Home Delivery
• Helpful Reorder Reminders
• Comprehensive Insurance Processing
• CDE'S on staff
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Why do doctors refer their patients to CCS Medical?
• Knowledgeable staff
• Quality product selection
• Reliable Patient Service
• Local Education and support
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We Deliver the following:
• Testing Supplies,Insulin Pumps and Insulin
• Prescription Medications
• Wound Care Supplies
• Urological and Incontinence
• Ostomy Supplies
• Respiratory Supplies and Medications
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Getting Started is Easy!
1. Any Questions?
2. By Completing the form, we can help you get going today!