Here is a question I recently received from FOODPICKER.org
I have been diagnosed as pre-diabetic. The doctor has not put me on any medication, but would like me to lose weight and watch my diet. I’m not sure how much or how often I should be exercising. Could you give me some tips?
Exercise is great way to stay in shape, stay healthy, and help control blood sugar.
When exercising, it is best to find an activity you enjoy. Whether its walking, jogging, yoga, dance, or hitting the gym, by choosing something you enjoy, you're much more likely to see it as a chore and keep this habit for the long haul.
The CDC (Center for Disease Control and Prevention) recommends 2 hours and 30 minutes (150 minutes) of exercise a week, or 30 minutes 5 times per week. This may seem overwhelming, but splitting your time up throughout the day is a key to success. If you don't feel like you can do 30 minutes per day, try 10 minutes of exercise 3 times a day. Persistence and dedication to exercise is they key to success. Good luck!
Sunday, June 27, 2010
Sunday, June 20, 2010
Candy
Here is a question I recently received from FOODPICKER.org
I have type 2 diabetes. I’m kind of addicted to jawbreaker candy (especially fireballs). How harmful is it to eat these candies and what alternatives should I try… Is fruit a good alternative?
Fireball candies contain 11 grams of carbohydrate- almost 1 carbohydrate serving for 1! When feeding your "addiction", it is important to keep this in mind.
Eating a fireball may be a a good choice if you are choosing 1 piece of candy for one of your snacks. Is it the best choice? No. It is up to you to decide if indulging frequently is worth it.
Fruit is a better choice as it is a good source of fiber and will keep you satisfied longer. However, if you are craving sweet things often, it may be in your best interest to try some sugar-free treats, such as sugar-free jello or popsicles to satisfy your sweet tooth without sacrificing your health.
I have type 2 diabetes. I’m kind of addicted to jawbreaker candy (especially fireballs). How harmful is it to eat these candies and what alternatives should I try… Is fruit a good alternative?
Fireball candies contain 11 grams of carbohydrate- almost 1 carbohydrate serving for 1! When feeding your "addiction", it is important to keep this in mind.
Eating a fireball may be a a good choice if you are choosing 1 piece of candy for one of your snacks. Is it the best choice? No. It is up to you to decide if indulging frequently is worth it.
Fruit is a better choice as it is a good source of fiber and will keep you satisfied longer. However, if you are craving sweet things often, it may be in your best interest to try some sugar-free treats, such as sugar-free jello or popsicles to satisfy your sweet tooth without sacrificing your health.
Thursday, June 10, 2010
Diabetic Breakfast
Here is a question I recently received at FOODPICKER.org
I have type 2 diabetes and am having trouble with breakfast. It seems so many breakfast foods are high in carbs. Could you give me some breakfast ideas that are diabetic friendly?
Portion control, portion control, portion control! Yes, many breakfast foods are high in carbs, but by carefully watching portion sizes and making smart choices, many of your favorite brekfast items will fit into your diabetic meal plan.
Let's take the classic milk and cereal. Milk and cereal are both carbohydrates. The idea is to eat 3/4 cup of cereal and 1 cup of milk to ensure adequate serving size. Also, by choosing a high fiber cereal, the breakfast will fill you up more than is you choose a sweetened cereal. Hot cereals are also high in fiber, but also remember to watch portion sizes. Additionally, make your own instead of buying the instant, flavored varieties.
Fruit is also a good choice, but remember to eat a small piece of fruit or cut it in half. Also be very careful about your fruit juice intake; a little goes a long way. Remember that a portion size of juice is 4 oz (1/2 cup). How big is your cup?
By making wise choices and wathcing portion sizes, you will be well on your way to eating a healthy and delicious breakfast.
PS Remember, breakfast is the most important meal of the day, especially for diabetics! If you do not already eat breakfast, START. There is no written rule that breakfast food items need to be eaten fro breakfast.
I have type 2 diabetes and am having trouble with breakfast. It seems so many breakfast foods are high in carbs. Could you give me some breakfast ideas that are diabetic friendly?
Portion control, portion control, portion control! Yes, many breakfast foods are high in carbs, but by carefully watching portion sizes and making smart choices, many of your favorite brekfast items will fit into your diabetic meal plan.
Let's take the classic milk and cereal. Milk and cereal are both carbohydrates. The idea is to eat 3/4 cup of cereal and 1 cup of milk to ensure adequate serving size. Also, by choosing a high fiber cereal, the breakfast will fill you up more than is you choose a sweetened cereal. Hot cereals are also high in fiber, but also remember to watch portion sizes. Additionally, make your own instead of buying the instant, flavored varieties.
Fruit is also a good choice, but remember to eat a small piece of fruit or cut it in half. Also be very careful about your fruit juice intake; a little goes a long way. Remember that a portion size of juice is 4 oz (1/2 cup). How big is your cup?
By making wise choices and wathcing portion sizes, you will be well on your way to eating a healthy and delicious breakfast.
PS Remember, breakfast is the most important meal of the day, especially for diabetics! If you do not already eat breakfast, START. There is no written rule that breakfast food items need to be eaten fro breakfast.
Sunday, June 6, 2010
Diabetes and OJ
Here is a question I recently received from FOODPICKER.org
I am worried because I was just diagnosed with diabetes. I drink freshly squeezed orange juice three times a week. Does orange juice contain too much sugar and is it advisable for a diabetic to drink juice?
A little bit of fruit juice goes a long way, so diabetes need to be extremely careful with their fruit juice intake. One half cup (4 oz) of unsweetened juice equals on serving of carbohydrate. Orange juice also has the ability to spike blood sugars quickly, which is why it's commonly used to raise blood sugars in instances of hypoglycemia.
The best advice is to eat more whole fruits than fruit juices.
For more extensive education about how certain foods fit into your diet, meet with a registered dietitian (RD) and/or a certified diabetes educator (CDE).
I am worried because I was just diagnosed with diabetes. I drink freshly squeezed orange juice three times a week. Does orange juice contain too much sugar and is it advisable for a diabetic to drink juice?
A little bit of fruit juice goes a long way, so diabetes need to be extremely careful with their fruit juice intake. One half cup (4 oz) of unsweetened juice equals on serving of carbohydrate. Orange juice also has the ability to spike blood sugars quickly, which is why it's commonly used to raise blood sugars in instances of hypoglycemia.
The best advice is to eat more whole fruits than fruit juices.
For more extensive education about how certain foods fit into your diet, meet with a registered dietitian (RD) and/or a certified diabetes educator (CDE).
Sunday, May 30, 2010
Here is a question I recently received from FOODPICKER.org
I have been diagnosed with pre-diabetes and a friend told me I should eat low carb and no sugar. What is considered to be low carb and low sugar in specific numbers?
With the diabetic diet, it is important to focus on a consistent amount of carbohydrate. These food groups are your starches, dairy, and fruit. By watching portion sizes and carbohydrate intake per meal, blood sugar control can be better acheived.
15 grams of carbohydrate is equal to one carbohydrate serving. Because we are talking about consistency, it is important that you don't skip meals or save carbohydrates for later. Generally, a diabetic should eat 3 meals per day and 2-3 snacks per day. If you are female, a good goal is 3-4 carb servings per meal and 1-2 carb servings for snacks. If you are male, a good goal is 4-5 carb servings per meal and 1-2 carb servings per snack.
From a numbers stand point, a good goal for carbohydrate intake for a female would between 11-18 carb servings (165-270 grams of carbs) daily; 14-21 carb servings (210-315 grams of carbs) daily.
However, please note that these numbers and ranges vary from person to person, due to gender, age, height, and weight. For a more individualized plan to fit your needs, contact a registered dietitian (RD).
I have been diagnosed with pre-diabetes and a friend told me I should eat low carb and no sugar. What is considered to be low carb and low sugar in specific numbers?
With the diabetic diet, it is important to focus on a consistent amount of carbohydrate. These food groups are your starches, dairy, and fruit. By watching portion sizes and carbohydrate intake per meal, blood sugar control can be better acheived.
15 grams of carbohydrate is equal to one carbohydrate serving. Because we are talking about consistency, it is important that you don't skip meals or save carbohydrates for later. Generally, a diabetic should eat 3 meals per day and 2-3 snacks per day. If you are female, a good goal is 3-4 carb servings per meal and 1-2 carb servings for snacks. If you are male, a good goal is 4-5 carb servings per meal and 1-2 carb servings per snack.
From a numbers stand point, a good goal for carbohydrate intake for a female would between 11-18 carb servings (165-270 grams of carbs) daily; 14-21 carb servings (210-315 grams of carbs) daily.
However, please note that these numbers and ranges vary from person to person, due to gender, age, height, and weight. For a more individualized plan to fit your needs, contact a registered dietitian (RD).
Wednesday, May 19, 2010
Here is a question I recently received from FOODPICKER.org
I am very new to the diabetes lifestyle. I have started working out and so far have dropped 8 pounds (I have about 100 pounds still to lose). I am excited about the weight loss so far, but I am scared that I won’t drop the weight and that I will slip somehow. Can you offer any advice in regards to cravings (I have a big sweet tooth and enjoy greasy foods such as burgers and fries)?
Congratulations on the weight loss and starting an exercise progrram! The most important thing is to stick with your program and not get discouraged when you start to plateau. By making these lifestyle change and having a positive attitude, you are sure to reach your goals in a moderate fashion.
Cravings are really hard to cut, but the key is moderation and substitution. You don't want to deprive yourself. The worst thing you can do is say to yourself, "I'm going to cut (insert favorite food item here) completely out of my diet". When this happens, you'll only crave the food more. So have a small piece instead of large piece and cut down on your intake of said food gradually.
For those who make a sweet tooth, the same principles apply; eat a smaller portion. For example, instead of eating the whole candy bar, eat one block of eat on of the miniatures. There are also a lot of sugar-free and/or fat free sweets available (but be mindful of portion size). Another suggestion would be to substitute fruit for other sweet foods.
Hamburgers themselves are not a bad choice. It comes down to preparation and portion size. Unfortunately, we live in a society with the motto "Bigger is better", which has lead to out of control portion sizes. A value meal at your local fast food place can easily be the equivalent to your total estimated caloric intake for the entire day. So, order the single patty hamburger without the mayo and special sauce. As far as french fries go, order the small child size fries, or better yet, substitute with a side salad and use 1/2 a pack of dressing.
I am very new to the diabetes lifestyle. I have started working out and so far have dropped 8 pounds (I have about 100 pounds still to lose). I am excited about the weight loss so far, but I am scared that I won’t drop the weight and that I will slip somehow. Can you offer any advice in regards to cravings (I have a big sweet tooth and enjoy greasy foods such as burgers and fries)?
Congratulations on the weight loss and starting an exercise progrram! The most important thing is to stick with your program and not get discouraged when you start to plateau. By making these lifestyle change and having a positive attitude, you are sure to reach your goals in a moderate fashion.
Cravings are really hard to cut, but the key is moderation and substitution. You don't want to deprive yourself. The worst thing you can do is say to yourself, "I'm going to cut (insert favorite food item here) completely out of my diet". When this happens, you'll only crave the food more. So have a small piece instead of large piece and cut down on your intake of said food gradually.
For those who make a sweet tooth, the same principles apply; eat a smaller portion. For example, instead of eating the whole candy bar, eat one block of eat on of the miniatures. There are also a lot of sugar-free and/or fat free sweets available (but be mindful of portion size). Another suggestion would be to substitute fruit for other sweet foods.
Hamburgers themselves are not a bad choice. It comes down to preparation and portion size. Unfortunately, we live in a society with the motto "Bigger is better", which has lead to out of control portion sizes. A value meal at your local fast food place can easily be the equivalent to your total estimated caloric intake for the entire day. So, order the single patty hamburger without the mayo and special sauce. As far as french fries go, order the small child size fries, or better yet, substitute with a side salad and use 1/2 a pack of dressing.
Saturday, May 15, 2010
Sugar
Here is a question I recently received at FOODPICKER.org
I have pre-diabetes and am trying to learn about carbohydrate and sugar. Does the sugar in fruit count as sugar?
Sugar is carbohydrate. When someone has diabetes, they must carefully monitor their carbohydrate intake. Carbohydrate is found in the foods we eat and high amounts are found in the starch, dairy, and fruit food groups. When carbohydrate is digested in our body, it is broken down in our body as glucose (aka blood sugar); this is what our body uses as fuel. Due to insulin resitance, those with diabetes most monitor their carbohydrate intake carefully for optimal control of their glucose levels.
As mentioned above, fruit is a carbohydrate. Fruit contains natural sugars and while it is good to eat, diabetics still need to monitor their fruit intake.
Too much of anything is never a good thing. It is important to eat a balanced diet with foods from all the food groups as well as make smart choices. While carbohydrate intake needs to be monitored, there are better choices than others; fruit is loaded with nutrition, vitamins, minerals, and fiber, where as a candy bar is not nearly as nutritionally dense- even though both foods are considered high carbohydrate foods. Choosing nutritionally dense foods such as whole grain breads and pastas, whole fruits, and low fat dairy products should be moderately incorporated into a balanced diet to acheive optimal nutritional benefits and good glucose control.
So, in summary, yes- fruit is considered carbohydrate, but should still be included in your diet. Variety is key- eat the rainbow!
I have pre-diabetes and am trying to learn about carbohydrate and sugar. Does the sugar in fruit count as sugar?
Sugar is carbohydrate. When someone has diabetes, they must carefully monitor their carbohydrate intake. Carbohydrate is found in the foods we eat and high amounts are found in the starch, dairy, and fruit food groups. When carbohydrate is digested in our body, it is broken down in our body as glucose (aka blood sugar); this is what our body uses as fuel. Due to insulin resitance, those with diabetes most monitor their carbohydrate intake carefully for optimal control of their glucose levels.
As mentioned above, fruit is a carbohydrate. Fruit contains natural sugars and while it is good to eat, diabetics still need to monitor their fruit intake.
Too much of anything is never a good thing. It is important to eat a balanced diet with foods from all the food groups as well as make smart choices. While carbohydrate intake needs to be monitored, there are better choices than others; fruit is loaded with nutrition, vitamins, minerals, and fiber, where as a candy bar is not nearly as nutritionally dense- even though both foods are considered high carbohydrate foods. Choosing nutritionally dense foods such as whole grain breads and pastas, whole fruits, and low fat dairy products should be moderately incorporated into a balanced diet to acheive optimal nutritional benefits and good glucose control.
So, in summary, yes- fruit is considered carbohydrate, but should still be included in your diet. Variety is key- eat the rainbow!
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