1 00:00:14,980 --> 00:00:20,150 For people living with diabetes and for those trying to prevent Type 2 Diabetes healthy 2 00:00:20,150 --> 00:00:26,220 eating is important for controlling blood sugar, blood pressure, and cholesterol. It’s 3 00:00:26,220 --> 00:00:30,480 also really critical for losing and maintaining a healthy weight. 4 00:00:30,480 --> 00:00:35,890 When you have diabetes, your family members can eat the same food that you’re eating 5 00:00:35,890 --> 00:00:42,390 and benefit from it because they are at higher risk for developing Type 2 Diabetes themselves. 6 00:00:42,390 --> 00:00:46,800 Maintaining a healthy weight for a person living with diabetes is critical to manage 7 00:00:46,800 --> 00:00:52,440 blood sugar, blood pressure, cholesterol, and to prevent complications such as heart 8 00:00:52,440 --> 00:00:53,730 disease and stroke. 9 00:00:53,730 --> 00:01:00,730 A target blood sugar range for a person living with diabetes would be 70 to 130 before meals 10 00:01:00,739 --> 00:01:03,870 and 180 two hours after a meal. 11 00:01:03,870 --> 00:01:07,380 But the best thing is to check with your healthcare team about a target range that’s good for 12 00:01:07,380 --> 00:01:08,420 you. 13 00:01:08,420 --> 00:01:13,020 For a person who is trying to control their blood sugars, carbohydrates that they eat 14 00:01:13,020 --> 00:01:15,740 have the biggest impact on the blood sugar. 15 00:01:15,740 --> 00:01:19,970 So knowing how many carbs you’re eating helps you keep your blood sugar in a good 16 00:01:19,970 --> 00:01:21,979 range. 17 00:01:21,979 --> 00:01:28,590 Carbohydrates are found in fruits, vegetables, grains, dairy products--more places than you 18 00:01:28,590 --> 00:01:30,420 expect. 19 00:01:30,420 --> 00:01:35,539 A dietician can really help you count carbohydrates and find the foods that contain them. 20 00:01:35,539 --> 00:01:39,789 Since so many foods contain carbohydrates and you’re trying to get the number down 21 00:01:39,789 --> 00:01:44,599 to a level that helps your blood sugar, a dietician will help you balance all of that. 22 00:01:44,599 --> 00:01:49,039 Eating a healthier diet actually makes you feel much better in addition to having better 23 00:01:49,039 --> 00:01:50,330 blood sugars. 24 00:01:50,330 --> 00:01:54,390 For a person living with diabetes or trying to prevent diabetes and maintain a healthy 25 00:01:54,390 --> 00:01:57,039 weight, these foods can really help: 26 00:01:57,039 --> 00:01:59,950 lean sources of protein like chicken or fish; 27 00:01:59,950 --> 00:02:02,580 whole grain foods--crackers, cereal; 28 00:02:02,580 --> 00:02:08,929 vegetables, especially those that grow above the ground and the kind you put in salads; 29 00:02:08,929 --> 00:02:14,450 eating whole fruits in place of drinking juices and using low-fat and non-fat dairy products 30 00:02:14,450 --> 00:02:15,790 like milk and yogurt. 31 00:02:15,790 --> 00:02:22,090 If making big changes in the way you eat seems overwhelming, think about small steps and 32 00:02:22,090 --> 00:02:23,609 try to find a quick win. 33 00:02:23,609 --> 00:02:29,040 One thing you can do to help you control your portions is you eat using a nine-inch plate. 34 00:02:29,040 --> 00:02:33,870 If you divide that plate in half and fill it with vegetables and fruits 35 00:02:33,870 --> 00:02:39,129 that leaves you room on the other half for a quarter of the plate to be meat, probably 36 00:02:39,129 --> 00:02:44,040 about the size of a deck of cards or three ounces and a quarter of the plate to be starch, 37 00:02:44,040 --> 00:02:47,170 grains, or potatoes or bread. 38 00:02:47,170 --> 00:02:52,239 Try to eat your meals and snacks at the same time each day and that way you won't get too 39 00:02:52,239 --> 00:02:55,730 hungry at any one time which could lead to overeating. 40 00:02:55,730 --> 00:03:00,010 Take time when you’re eating. Chew your food slowly and enjoy it. Give your brain 41 00:03:00,010 --> 00:03:02,249 a chance to know that your stomach is full. 42 00:03:02,249 --> 00:03:07,469 When it comes to seasoning your food use herbs and spices. Leave the salt and butter on the 43 00:03:07,469 --> 00:03:08,439 side. 44 00:03:08,439 --> 00:03:12,280 Make a list when you go shopping and stick with it. Don’t go shopping when you’re 45 00:03:12,280 --> 00:03:15,049 hungry because that can lead you to some poor choices. 46 00:03:15,049 --> 00:03:19,989 Bring your lunch to work instead of eating out. This will help you control your portions 47 00:03:19,989 --> 00:03:22,999 and avoid overeating like you would in a restaurant. 48 00:03:22,999 --> 00:03:26,829 When you’re cooking at home, wrap up and put away your leftovers promptly. 49 00:03:26,829 --> 00:03:30,090 This way you won't be tempted to go back for seconds. 50 00:03:30,090 --> 00:03:34,260 And think about stir-fries; they’re a great way for you to boost your vegetables and cut 51 00:03:34,260 --> 00:03:41,260 back on meat, plus they actually make very good leftovers. 52 00:03:43,879 --> 00:03:48,549 People fall off-track all the time when they try and eat a healthier diet. It’s normal. 53 00:03:48,549 --> 00:03:54,049 Don’t get upset about it. Just try to get back on-track soon after you fall off so you 54 00:03:54,049 --> 00:03:55,670 don’t get totally derailed. 55 00:03:55,670 --> 00:03:58,879 It’s normal to get discouraged periodically. 56 00:03:58,879 --> 00:04:01,290 Think about talking to a dietician. 57 00:04:01,290 --> 00:04:07,650 They can help you tailor these diet recommendations to fit your needs and come up with a plan 58 00:04:07,650 --> 00:04:10,430 that’s easier for you to follow. 59 00:04:10,430 --> 00:04:14,180 For a person living with diabetes there are no special foods you need to buy. 60 00:04:14,180 --> 00:04:20,590 There are no foods you need to avoid entirely. With portion control and meal planning, even 61 00:04:20,590 --> 00:04:23,850 with diabetes, you can really enjoy eating. 62 00:04:23,850 --> 00:04:29,480 For more information about diabetes and healthy eating, visit www.yourdiabetesinfo.org. 63 00:04:29,480 --> 00:04:35,070 I’m Robin Edelman and you can eat healthy with diabetes.