Eating Wisely is the Key to Good Health…

But Did You Know it Can Taste Great Too?

The Key Components to Eating Wisely

When it comes to healthy eating there, are 3 aspects to consider:

1) What to eat

2) How much to eat

3) When to eat

In an ideal world, you would…

…choose a healthy balance of good fats, lean protein, whole-wheat grains, fiber-rich vegetables and fruit, and water in place of sugary drinks.

…eat smaller portions more frequently over a longer period of time.

Determined to Make Eating Wisely Delicious

Eating healthy is key to good health

?

Eating Healthy = Eating Wisely

It’s about PORTION CONTROL and FREQUENCY

If you put the whole thing in front of you, it is likely that you will eat more. Don’t tempt yourself choose smaller portions…

Proper PORTION CONTROL and FREQUENCY

A good rule of thumb…What’s your dessert of choice?Now cut it in half and eat it on Sundays

An 80% diet that you adhere to 100% of the time is far superior to a 100% diet you adhere to 20% of the time

How to Obtain a Healthy Balance

Just like anything in life the key is BALANCE…6-8 starches

2 milk/dairy products

4 vegetables

2-4 fruits

4-6 ounces meat/meat substitutes

3-4 fats

8 cups of water

What makes up that Healthy Balance

6-8 starches - Starches include bread, grains, cereal, pasta, and certain vegetables. Starches provide a

source of carbohydrates and fiber. When choosing starches, look for whole-grain and/or fiber-rich foods. Examples of fiber- rich carbs include brown rice, oatmeal, quinoa, sweet potatoes, whole-grain bread, and whole-wheat tortillas. When selecting cereal, look for brands that contain 4 or more grams of fiber.

2 milk/dairy products - Dairy products are sources of carbohydrates, protein, and calcium. Select

dairy products that are fat-free or low in fat.

4 vegetables - Vegetables such as carrots and Brussels sprouts are an excellent source of fiber. Many

vegetables are also low in carbohydrates such as asparagus, baby carrots, bell peppers, broccoli, eggplant, mushrooms, snow peas, spinach, and zucchini.

2-4 fruits - In general, whole fruits are preferred to fruit juice, as they are a better source of fiber.

4-6 ounces meat/meat substitutes - Choose lean proteins: skinless chicken breast, fish, 90% or

higher lean red meat. Sources of vegetarian protein include beans, edamame, lentils, nuts, tofu, and veggie burgers.

3-4 fats - Stay away from trans fats and minimize saturated fats. Focus on good fats like those from

avocado, nuts, and olive oil.

8 cups of water -It is important to stay hydrated. Drinking water also helps you feel full.

Key Nutrition Numbers on Food Labels

• Total Fat less than 5g

• Saturated Fat less than 1g

• Cholesterol less than 20mg

• Sodium varies less than 320mg Or less than 240mg if you have high blood pressure or congestive heart failure

• Dietary Fiber of 3g or greater

A Picture of Portion Size

You don’t need to eat perfectly, you simply need to make “wise” choices at MORE meals.

You will be surprised by what a big difference these little changes can make.

Tips to Controlling your Consumption

Tips to lose weight, prevent overeating, and stop mindless eating

• Drink a glass of water.

• Do not skip meals.

• Use smaller plates and bowls.

• Split meals or order half of your meal to go.

• Chew your food into the consistency of baby food.

• Grab a piece of gum or go brush your teeth.

• Put a barrier between you and the food.

What’s Different When You Have Diabetes

What is Diabetes? Diabetes is a defect in the body’s ability to convert glucose (sugar) to energy, frequently causing someone to have more glucose in their blood than they should.

What if I have Diabetes?

All the same nutrition tips apply plus one more….TEST your blood sugar!

• Test right before and 2hrs after meals

• Track this in a journal

• Fasting 70 – 130

• 2hrs post <180

The Nutrition Basics Behind Diabetes Control

What affects blood sugar levels the most? Carbohydrates:

Grains, Dairy, Fruit, Starchy Vegetables, and Sweets and Desserts

Why do they affect blood sugar? Carbs can be healthy foods, BUT they

break down into glucose

What’s the potential problem with having too much glucose in the blood?

Too much glucose in the blood can causes heart attacks, strokes, nerve and kidney damage, and blindness

How do I know how many Carbs to eat? 1 portion = 15g

On average one should have 3-4 portions at each meal and 1-2 at each snack, but testing your blood sugar let’s you know what is right for you.

If your blood sugar levels go up more than 40 points from before to 2 hours after a meal, you have likely had too many carbs

How EatwiseRx Can Help

An EatwiseRx Diabetes Diet Expert can create a personal nutrition and diabetes care plan that is right for you, your spouse, and your family

EatwiseRx’s Diabetes Diet Experts will work with you in the comfort of your home at a time that’s convenient for you

Studies have shown that nutrition counseling can lower blood pressure, cholesterol, and A1C 1-2% for patients with type 2 diabetes reducing the risk of diabetes related complications because of this….

Medicare and most major insurance companies have waived all fees for our experts to help you, making it FREE for you

Your Food, Your Plan, Your Success!