Healthy Meals for Diabetes

Transcription

1 managingdiabetes TM SELECTHEALTH WINTER 2015 Healthy Meals for Diabetes Your doctor can help you make a meal plan that fits your needs. Your meal plan tells you when to eat meals and snacks, how much to eat, and what kind of food to eat. You don t have to give up all the foods you like, but you do need to follow some guidelines. EAT FOODS RICH IN FIBER Fiber is a carbohydrate that breaks down slowly and is healthy for your heart. A healthy diet should include fiber-rich foods such as: > > Whole grain-breads and cereals > > Bulgur wheat > > Brown rice > > Whole-wheat pasta > > Fruits and vegetables > > Dry or canned beans and peas CHOOSE HEALTHY PROTEIN FOODS > > Fish > > Plant proteins, such as dry or canned beans and peas, nuts, and soy products like tofu and soy milk > > Lean meat > > Low-fat milk, cheese, and yogurt See HEALTY MEALS FOR DIABETES on page 2 Inside 3 Type 2 Diabetes from Head to Toe 5 6 Know the Basics about Your Medicines 7 My Medicines Omelet with Cheddar and Low-fat Ham

2 smart choices Healthy Meals Continued from page 1 LIMIT UNHEALTHY FATS AND SUGARS Saturated and trans fats are unhealthy for your heart because they raise LDL cholesterol the bad type of cholesterol. Fat is also high in calories, so it can make you gain weight. To cut down on unhealthy fats and sugar, limit these foods: > > Butter or margarine > > Palm and palm kernel oils and coconut oil > > Cream > > Cheese > > Bacon > > Lunch meats > > Ice cream > > Bakery goods such as pies, muffins, and donuts > > Jams and jellies > > Candy bars > > Regular sodas HOW MUCH TO EAT The amount of food you eat affects your blood sugar and can also affect your weight. Your doctor will tell you how much of each type of food you should eat. > > Use measuring cups, measuring spoons, and a food scale to measure serving sizes. > > Learn what a correct serving size looks like on your plate. This will help when you are away from home and can t measure servings. > > Eat only the number of servings given on your meal plan for each food. WHEN TO EAT Your meal plan will likely include breakfast, lunch, dinner, and some snacks. > > Try to eat your meals and snacks at about the same time each day. > > Eat all your meals and snacks skipping a meal or snack can make your blood sugar drop too low. It can also cause you to eat too much at the next meal or snack, and your blood sugar could get too high. Reference: Krames on Demand. The StayWell Company, Web. 17 Dec selecthealth.org winter 2015 managingdiabetes

3 Type 2 Diabetes from Head to Toe avoiding complications People with type 2 diabetes have high blood sugar. Over time, high blood sugar can harm your body in many ways. You can help prevent these problems by managing your blood sugar and paying attention to your body. In addition to controlling your blood sugar, check the actions below that you are ready to take to help prevent long-term problems. EYES Over time, high blood sugar may damage blood vessels in your eyes. This may lead to blurred vision, cataracts, or blindness, among other things. > > I will have a complete eye exam once a year or as recommended by my doctor. > > My next eye exam is:. > > I will call my doctor right away if I have any problems with my eyes. Blurred vision, eye redness or pain, double vision, seeing spots or floaters, loss of side vision, trouble reading, and feeling pressure. Other:. MOUTH Diabetes can make it harder for your mouth to fight germs. People with diabetes are more likely to have gum disease. High blood sugar can make gum disease worse. > > I will visit the dentist and have my teeth cleaned at least twice a year. > > My next dental exam is:. > > I will tell my dentist that I have diabetes. > > I will ask my dentist or hygienist to show me how to brush and floss the right way. > > I will brush for about three minutes, at least twice a day. > > I will floss at least once a day. > > Other:. KIDNEYS Your kidneys filter waste from your blood and pass it into the urine. Diabetes may overwork your kidneys. Over time, the kidneys may stop filtering and waste can build up in your blood. This is known as kidney failure. > > I will ask my doctor to check my kidney function once a year. My next kidney function tests are:. > > I will call my doctor if I have any symptoms of kidney disease: Fluid buildup, lack of hunger, upset stomach, weakness, or trouble concentrating > > Other:. Coverage for the types of exams recommended in this newsletter may vary. Call Member Services to verify your benefits. selecthealth.org winter 2015 managingdiabetes 3

4 avoiding complications Type 2 Diabetes from Head to Toe Continued from page 3 > > I will ask my provider to check my cholesterol levels once a year or as recommended. My next cholesterol test is: > > I will work to reach and stay at my target > weight of: > > I will make heart-healthy food choices. > > I will get regular exercise: minutes,> days per week. My doctor and I agree that the best activities for me are: > > I will ask my doctor if taking aspirin every day is right for me. HEART AND BLOOD VESSELS Diabetes can harm your blood vessels. People with diabetes often have high blood pressure or bad cholesterol numbers. This increases your risk of heart disease and stroke. > > If I smoke, I will take steps to quit. If I need help quitting, I will reach out to a doctor or friend for support. > > I will have my blood pressure checked every time I visit my doctor s office. > > I will work to reach my blood pressure goal of:> FEET Diabetes can lead to nerve damage, which may cause you to lose feeling in your feet. As a result, a cut or sore can become infected before you even notice it. > > I will take off my shoes and socks at every doctor visit and have my feet checked. > > I will ask my doctor to perform a comprehensive foot exam at least once per year. My next comprehensive foot exam is: > > > I will check my feet every day for cuts, sores, red spots, and swelling. > > I will call my doctor right away if a sore on my foot does not start to heal after a few days. > > I will trim my toenails regularly. Diabetes can increase your risk for many health problems. Talk to your doctor about how you can help prevent these problems by taking care of yourself and your diabetes. This material was developed by GlaxoSmithKline GlaxoSmithKline group of companies. All rights reserved. Printed in USA. HM3867R0. May selecthealth.org winter 2015 managingdiabetes

5 Omelet with Cheddar and Low-fat Ham smart choices INGREDIENTS Cooking spray 1/2 cup egg substitute 1 tbsp. chopped low-fat ham 2 tsp. grated cheddar cheese INSTRUCTIONS 1. Preheat a nonstick pan to medium heat. Remove pan and quickly coat with cooking spray. Place back on the heat; pour egg substitute into pan. Allow egg mixture to cook until almost done; > add ham and press down, then flip and cook > for 15 seconds. 2. Flip egg again and add cheese. Slide finished omelet onto a plate to serve. Tips for the Kitchen: Add some more flavor to this tasty omelet with one or more of these optional additions: mushrooms, onions, peppers, tomatoes, fresh spinach, and herbs (chives, thyme, basil, oregano, or dill). NUTRITION INFORMATION Servings: 1; Serving Size 1 omelet Calories: 85, Calories from fat: 15, Total fat: 1.5 g, Saturated fat: 1 g, Trans fat: 0 g, Cholesterol: 10 mg, Sodium: 325 mg, Total Carbohydrate: 2 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 15 g. Reference: Smith, Chris. The Diabetic Chef s Year-Round Cookbook: A Fresh Approach to Using Seasonal Ingredients. American Diabetes Association, Print. selecthealth.org winter 2015 managingdiabetes 5

6 diabetes Know the Basics about > Your Medicines At your next visit, here are some questions you may want to ask your doctor. You can make notes on the medication chart provided or on your own notepad. > > What are the names of my medicines > (brand and generic)? > > What is this medicine for? > > When is the best time to take my pills? > > When is the best time to check my blood glucose? > > Are there foods I should NOT eat when I take > this medicine? > > Can I drink alcohol with this medicine? > > Are there other medicines I should not take while I m taking this one? > > Can I drive when I take this medicine? > > Are there any side effects? What should I do if I have side effects? > > What do I do if I forget to take this medicine? > > How long will this supply last me? > > How do I refill my medicine? Reference: Living Healthy with Diabetes. American Diabetes Association. N.p., n.d. Web. 17 Dec selecthealth.org winter 2015 managingdiabetes

7 diabetes My Medicines List every prescription medicine, over-the-counter drug, and herbal or vitamin supplement you take. Note: For future use, you may want to make copies of this chart before writing on it. Prescription Medicine ADDITIONAL RESOURCES For information on diabetes identification, contact these organizations: American Medical ID Medical Alert Foundation americanmedical-id.com Over-the-Counter Drugs Medical Alert medicalalert.com Lauren s Hope 4823 NW Gateway Riverside, MO laurenshope.com Fashionable, custom medical alert jewelry Herbal or Vitamin Supplements Reference: Living Healthy with Diabetes. American Diabetes Association. N.p., n.d. Web. 17 Dec selecthealth.org winter 2015 managingdiabetes 7

8 We re Here to Help Did you know that you can talk to a registered nurse about your concerns? We offer support for members with chronic health conditions, including educational materials and follow-up phone calls to help you manage your condition. We specialize in the following conditions, among others: > > Diabetes > > Cancer > > Chronic obstructive pulmonary disease > > Depresssion > > Heart disease > > High blood pressure To talk to a nurse care manager about your urgent or ongoing needs, call The information that is contained in this newsletter does not guarantee benefits. If you have any questions about your benefits or need to confirm your benefits, call Member Services at The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns SelectHealth. All rights reserved /15