Keeping It Simple: A tool for weight loss

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Keeping It SimpleA tool for weight loss
diabetes management
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Objectives

• Know how many grams are in a carbohydrate (carb)
  choice
• State ways to reach a healthy weight
• Be able to identify a healthy portion size
• Explain how many times to eat in one day

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Whats in the book?

• Good food choices
• Menus recipes
• Help managing diabetes
• Carb information
• Weight control
• Terms

• Tool kit containing
• Sick day menus
• Snack ideas
• Signs of low or high blood sugar
• Shopping lists

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Sections in the book

• Red Introduction
• Orange Breakfast
• Green Lunch
• Blue Supper
• Purple Toolkit

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Carbohydrates

• Bread, cereal, pasta, potatoes, corn, peas,
  fruit, milk yogurt, sweets
• Raise blood sugar
• Important with diabetes

Blood sugar!
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Carbohydrates

• 1 carb choice 15 grams of carbohydrate
• 3 to 4 carb choices per meal
• 1 to 2 carb choices per snack

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Problems with Diabetes

• High blood sugars can cause problems with
• Heart
• Brain
• Eyes
• Feet
• Kidneys
• Weight control

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Fats

• Do not raise blood sugar as much as carbs
• Too much can make you gain weight
• Some foods high in bad fat
• High fat meats (Regular hotdogs, Bologna,
  sausage, T-bone steak, dark meat chicken and
  turkey)
• Potato chips
• Ice cream
• Fast food
• Butter

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Fats

• Fats can be good for you too
• Some foods high in good fat
• Avocados
• Olive oil
• Tub margarine with 0 trans fat
• Nuts and seeds
• Salmon and tuna

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Proteins

• Do not raise blood sugar as much as carbs
• Can help keep you strong
• Helps you heal faster
• Some foods with protein
• Meat, poultry, and fish
• Eggs
• Cheese

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Free Foods

• These are foods that do not affect blood sugar
• Most vegetables
• Sugar substitutes
• Ketchup and mustard
• Diet soda pop

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Healthy Eating

• Means eating
• Breakfast
• Small snack
• Lunch
• Small snack
• Supper
• Small snack

• Good choices
• Watching carbs
• Low fat
• Including protein
• Healthy portion sizes

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Portion Sizes

• Meat
• Starches
• Fruit
• Milk products
• Vegetables

• Already measured in the recipes
• Can also use
• Measuring cups
• Hands as a guide

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Physical Activity

• Helps control blood sugar weight
• Try for once a day
• Include a variety
• Walk
• Swim
• Lift hand weights
• Move your wheelchair with your arms

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Breakfast

• 7 different meal ideas
• Ingredients
• Carb choices 3
• Tip to add 1 more carb choice
• How to make the meal
• Shopping list

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Tool Kit
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Sick Day Choices

• Try to eat like you normally would
• Choose regular sugar items not artificially
  sweetened food
• Make sure to drink enough fluids
• Keep taking medicine
• Blood sugars will be higher than normal

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Fast Food

• Its best to limit fast food
• High in fat, calories, and carbohydrates
• Can make you gain weight
• Important to choose healthier items
• Salads, yogurt parfaits, grilled chicken

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Food Labels

• Things to look at
• Serving size amount
• Total carbohydrate value
• Conversion guide can help you

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High or Low Blood Sugar

• Ways to tell if its high
• What you should do if above 150
• Ways to tell if its low
• What you should do if below 70
• Ideal blood sugar range
• Before meals 80-120
• 1-2 hours after meals less than 180

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Substitutions

• Carb choices
• Starches
• Crackers
• Fruits
• Dairy
• List of free vegetables
• Proteins

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Tips for Healthy Eating

• Never skip meals
• Pay attention to the foods you eat
• Eat a variety of foods
• Limit sugared drinks
• Limit foods high in bad fat

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Snack Ideas

• Gives examples of
• Snacks with 1 carb choice
• Snacks with 2 carb choices
• Low carb snacks
• Foods to limit

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Shopping Guide

• Can help you make a shopping list
• Use the meal recipes

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Review Objectives

• Know how many grams are in a carb choice
• State ways to reach a healthy weight
• Be able to identify a healthy portion size
• Explain how many times to eat in one day

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Acknowledgements

• Created in 2008
• by Annie Bertrand Casey Thompson
• Dietetic Interns with the
• Center for Disabilities
• Sanford School of Medicine
• University of South Dakota