Eating Healthy and Staying Fit to Control and Manage Diabetes

What is diabetes and are you at risk?
Diabetes is a disease that results in too much sugar (glucose) in the blood. Your body does not have enough insulin available to turn food into energy. High levels of glucose slowly damage your eyes, heart, kidneys, nerves, legs, and feet. Diabetes is a serious disease affecting 16 million people in this country, and you may be at risk if you are Hispanic, overweight, or do not exercise regularly. Hispanics are nearly twice as likely as non-Hispanic whites to develop this disease.

Steps to healthy eating and a healthy lifestyle to control and manage diabetes:

	Begin with a healthy eating plan. Healthy eating means eating more grains, fruits, and vegetables, and less meat, sweets, and fats every day. "Let the Food be the Medicine and Medicine be the Food" (Hippocrates).
	Be physically active every day to help prevent weight gain and improve blood sugar control.
	Check the sugar in your blood and take your medication every day if needed.

How to create a healthy meal plan:
To create a healthy meal plan you should do the following:

	Eat a variety of foods as recommended in the Diabetes Food Pyramid to get a balanced intake of the nutrients your body needs - carbohydrates, proteins, fats, vitamins, and minerals.
	Make changes gradually because it takes time to accomplish lasting goals.
	Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
	Eat more fiber by eating at least 5 servings of fruits and vegetables every day.
	Eat fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
	Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.
	Eat smaller portions and never skip meals.
	Learn about the right serving sizes for you.
	Learn how to read food labels.
	Limit use of alcohol.

Grains, Beans, and Starchy Vegetables: (good source of B vitamins and fiber) 6 or more servings/day Fruits: (contain vitamins C, A, potassium, folate, and fiber) 3-4 servings/day Vegetables: (provide vitamins A, C, folate, and fiber) 3-5 servings/day Milk: (source of calcium, protein, vitamins A and D) 2-3 servings/day Meats and Others: (good source of iron, zinc, B vitamins, and protein) 2-3 servings/day Fats, Sweets, and Alcohol: The foods at the tip of the pyramid should be eaten in small amounts. Fats and oils should be limited because they are high in calories. Sweets are high in sugar and should only be eaten once in a while.

Combined Foods Grains, Beans, and Starchy Vegetables: 1 slice of bread; 1/2 small bagel, English muffin, or bun; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked dried beans, corn, peas Vegetable Group: 1 cup raw vegetable; 1/2 cup vegetable juice Fruit Group: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice Milk Group: 1 cup (8 ounces) milk or yogurt Meat Group: 2-3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2-3 ounces cheese Fats, Sweets, and Alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; 1/2 cup ice cream.

What to do when eating combined foods:
Many dishes are made up of several types of foods. Therefore, they do not fit in one specific group. The meal planner includes 7 recipes that will help you to measure using foods from the Diabetes Food Pyramid.

Combined Foods Spanish Omelet 1 Grains/Beans/Starchy Vegetables, 1 Mean, 1/2 Fat Beef or Turkey Stew 1 Grains/Beans/Starchy Vegetables, 1 Vegetable, 1 Meat, 1 Fat Caribbean Red Snapper 1 Meat, 1 1/2 Fat Two Cheese Pizza 2 Grains/Beans/Starchy Vegetables, 1 Meat, 1 1/2 Fat Eggplant Lasagna 1 Vegetable, 1 Meat, 1 Fat Rice with Chicken, Spanish Style 1 1/2 Grains/Beans/Starchy Vegetables, 1 Vegetable, 1 Meat, 1 Fat Seafood Stew 2 Meat, 1/2 Fat This is just an example. If you have diabetes, consult a registered dietitian to help you make your own meal plan. Your meal plan will be based on many factors, including your weight goal, height, age, and physical activity. The following Sample Meal Plan includes 3 meals and 2 snacks, with suggested servings. Sample meal plan for a day Meal Food Pyramid Group Servings Suggested Menu Breakfast Fruit 1 Fresh orange, 1 medium   Grains/Beans/Starchy Veg. 2 Baked plantain, 1 medium   Milk 1 Milk, 1% low fat, 1 cup   Fat 1 Oil, 1 teaspoon Lunch Meat 1 Two Cheese Pizza   Grains/Beans/Starchy Veg. 2 2 slices (see recipe)   Fat 1     Fruit 1 Melon, 1 cup/cubes   Vegetable 1 Mixed green salad Afternoon Snack Fruit 1 Apple, 1 medium   Meat 1 Peanut butter, 2 tablespoons   Grains/Beans/Starchy Veg. 1 Whole wheat crackers, 5 Dinner Grains/Beans/Starchy Veg. 1 Rice with Chicken Spanish Style   Meat 1 1 cup (see recipe)   Vegetable 1     Fat 1     Fruit 1 Pineapple rings, 1/2 cup   Vegetable 1 Spinach, 1 cup raw   Fat 1 Vinaigrette, 1 tablespoon Evening Snack Milk 1 Yogurt, low fat, 1 cup   Grains/Beans/Starchy Veg. 1 Bread sticks, 2