Transcript Preventing Diabetes - Cutting Calories and Fat

Preventing Diabetes
Cutting
Calories
and Fat
Topics
• What can you do to reduce
calories and fat?
• Which fats are healthiest?
Cutting Calories
Reduce serving sizes
• Take less than usual
• Use smaller plates and bowls
• In restaurants
– Order the smallest portion
– Split entrees and desserts with others
– Take some home for later
Cutting Calories
Select lower-calorie items
• Include a fruit or vegetable with
each meal or snack
• Drink water or calorie-free
drinks instead of regular soft
drinks and juice
Using Food Labels
Soft Drink Math:
• An average 12-oz. soft drink
contains 160 calories
• One serving each day =
58,400 calories each year
(160 x 365 days)
• 3500 calories is equal to one
pound of body weight
• Therefore, 12-oz. of regular
soft drink each day = 16
pounds a year (58,400 / 3500)
Using Food Labels
Nutrition Facts
Serving Size: 1 cup (253 g)
Servings per container: 2
Amount per serving:
Calories 260
Calories from Fat 72
% Daily Value
Total Fat 8g
13%
Saturated Fat 3g
17%
Cholesterol 130mg
44%
Sodium 1010mg
42%
Total Carbohydrates 22g
Dietary Fiber 9g
Sugars 4g
Protein 25g
7%
36%
Be sure
to look
for the
number
of
servings
Choose Fats Wisely
• Eat less total fat, especially less
saturated fat and trans-fat. Both
raise LDL (bad) cholesterol.
• Choose the kinds of fats that can
help lower your cholesterol levels:
– Monounsaturated fats
– Polyunsaturated fats
– Omega-3 fatty acids
Choose Fats Wisely
Eat Less
• Saturated fats
• Trans fats
• Cholesterol
Many are “hard” or solid at room
temperature
Sources of Saturated Fat
• Meats
• Butter
• Whole milk
• Cream
• Cheese
• Lard and shortening
• Many baked goods
• Tropical oils such as
coconut and palm oils
Sources of Trans Fats
• Many baked goods like cakes, cookies,
donuts and muffins
• Many snack foods
• Many crackers
• Stick margarines
• French fries cooked in hydrogenated oils
Trans fat information is required on food
labels as of January 2006
Choose Fats Wisely
Eat More
• Monounsaturated fats
• Polyunsaturated fats
• Omega-3 fatty acids
Sources of Monounsaturated Fat
• Canola oil
• Nuts like almonds, cashews, pecans
and peanuts
• Olive oil and olives
• Peanut butter and peanut oil
• Sesame seeds
• Avocado
Sources of Polyunsaturated Fat
• Corn oil
• Cottonseed oil
• Safflower oil
• Soybean oil
• Sunflower oil
• Walnuts
• Pumpkin or
sunflower seeds
• Soft (tub) margarine
• Low-fat mayonnaise
Sources of omega-3 fatty acids
•Albacore tuna
•Rainbow trout
•Herring
•Sardines
•Mackerel
•Salmon
Using Food Labels
Butter
Saturated Fat: 7g
+ Trans Fat : 0g
Combined Amt:7g
Margarine, stick
Margarine, tub
Saturated Fat: 1 g
Saturated Fat: 2g
+ Trans Fat : 3g + Trans Fat : 0.5g
Combined Amt: 5g Combined Amt:1.5g
Review: Choose Fats Wisely
Eat More
• Monounsaturated fats
• Polyunsaturated fats
• Omega-3 fatty acids
Eat Less
• Saturated fats
• Trans fats
Cook with Less Fat
• Use a low-fat or fat-free way to
cook.
• Choose lean cuts of beef, pork and
skinless poultry.
• Choose low-fat dairy products.
• Substitute lower-fat items in your
recipes.
Wise Food Choices
Meal Makeover
Less Calories and Fat
Which of these can you do?
 Eat smaller servings of high-calorie favorites.
– You do not need to give up favorite foods – just eat
less
 When eating out, split a main dish with a
friend or take some home.
– You can also ask if there is a small size portion
available
 Ask for salad dressings and sauces “on the
side.”
– You can control the amount used
Less Calories and Fat
 Include a fruit or vegetable with every meal or
snack.
 Cook in low-fat ways:
– Roast, broil, grill, microwave, steam
or bake
– Use nonstick pans or cooking sprays
 Avoid or reduce sugary drinks and fruit juices.
Drink more water.
– Avoid “empty calories”
Less Calories and Fat
 Use low-fat ingredients in favorite recipes.
– For example, use low-fat cheese instead of the
regular kind
 Cut back on high-fat toppings, such as butter,
margarine, sour cream, regular salad
dressings, mayonnaise and gravy.
– Season with herbs, spices, salsa, lemon juice, or
other low-fat choices
Less Calories and Fat
 Check food labels. Choose
those with fewer calories and
less fat.
 Buy low-calorie, low-fat
snacks such as pretzels and
air-popped popcorn. Keep
serving sizes small.
Meal Makeover
Review
If you are overweight, even a
small weight loss will help delay
or prevent type 2 diabetes.
Cutting calories and fat will help
you lose weight and be
healthier.
Your Action Plan
MY HEALTHY LIVING
ACTION PLAN WORKSHEET
CUTTING BACK ON CALORIES AND FAT
Place a check mark next to steps you'll try for cutting down on calories and fat.
I'll cut back on my usual serving sizes.
I'll order the smallest portion size when I'm eating out. Or I'll share an entree.
I'll try calorie-free drinks or water instead of regular soft drinks and juice.
I'll try low-fat versions of the foods I usually eat. I'll also check the
labels to make sure the calories are reduced.
 When cooking, I'll bake, broil or grill and use nonstick pans and cooking sprays.
 I'll eat more vegetables and whole grain foods.



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Other steps I'll take to cut down on calories and fat are:
 _______________________________________________________
 _______________________________________________________
 _______________________________________________________
More Help
Healthy Recipes including
Recipe of the Day
online at diabetes.org
Recipes
Recipes
For More Information
For more information on
preventing diabetes, please call
1-800-DIABETES or visit diabetes.org
For More Information
Contact your local ADA at
1-888-DIABETES to learn about activities
and volunteer opportunities in your
community