Scale down the super size by requesting smaller portions when eating out. Appetizer portions may be smaller, so don’t be shy about ordering from the appetizer menu. Adding a green salad or side of vegetables can be healthful. Share a meal with yourself by requesting the doggy bag at the start of the meal and saving some food for later. Take appropriate portion sizes from the plate and then store the rest to take home (even if you don’t want to take it home, it helps to remove the excess food and avoid the temptation to overeat). Taking the steps to reverse the trend of ever-increasing portion sizes can help you tune up your eating habits and your health.
WEEK 5
Analyze Healthy Choices
As you embark on your carbohydrate journey, think about the healthiest choices possible. For example, if you drink a serving (8 oz) of milk three times a day, you can save 180 calories a day by simply choosing skim milk over whole milk. That translates into 1,260 calories a week. An 8-oz serving of fat-free milk is approximately 90 calories, while an 8-oz serving of whole milk is about 150 calories. Do the math. Making low-fat choices in the appropriate serving sizes can mean fewer calories and help you meet your weight goals. What other choices can you make to keep calories in check?
TAKING THE FIRST STEP: HOW MANY CARBOHYDRATES DO I NEED?
Nutrition experts recommend that about half the calories you eat come from carbohydrates. One gram of carbohydrate contains about 4 calories, if your daily meal plan contains 1,200 calories, that’s about 600 calories or 150 grams of carbohydrate per day. (See week 2 to help balance total carbohydrate amounts through the day with meals and snacks.)
WEEK 6
Minimize Sugar and Fat
You may be concerned about the amount of sugar you are eating and rightfully so. When you check a food label, the amount of sugar can give you important clues on how healthy a food is. Foods that contain a great deal of sugar are not typically the best nutritional choice because they don’t usually contain a lot of fiber, vitamins, and minerals. In some cases, foods high in sugar are also high in fat content. While knowing the content of sugar is an important fact to note, you will still want to focus on the total carbohydrate content of foods with regard to blood glucose control.
Fat free doesn’t necessarily mean calorie free. In many cases, fat-free foods are just as high in calories as the regular kind. When manufacturers remove the fat from an item, it is usually replaced with sugar, which translates to carbohydrates and adds to your total carbohydrate intake. Take fat-free salad dressings, for example. A common brand of fat-free ranch dressing is 30 calories, 0 fat grams, and 6 grams of total carbohydrate for a 2 Tbsp serving. The regular same brand) ranch dressing has 140 calories per serving, 14 grams fat (no trans or saturated fat), and 2 grams of total carbohydrate. The one with the lowest calorie content is the fat free; however, you may prefer the regular ranch dressing in regard to taste. The carbohydrate content is three times greater in the fat-free version because the soybean oil (a thickening agent that is primarily fat) is replaced with corn syrup (primarily sugar). Neither is a wrong choice, but it important to know how it will affect your overall meal plan.
WEEK 7
Dealing with Healthy Eating Challenges
It is no small task to try and eat healthy meal after meal, day after day. Add a challenge like eating out, whether it’s at a restaurant or someone’s home, and it gets very tough. In fact, the average American eats four or more meals away from home each week. You will need to be creative at times to make sure you are making the healthiest choices a majority of the time. Start with these tips to help you stay on the healthy side of eating when dining away from home.
Keep an open mind when menu gazing
Take a look at what the menu has to offer and compare the food items. Which might be a healthier choice? Don’t be shy about asking the host or food server about a particular food, such as how it is prepared, and what sauces and spices are included. You are the customer so speak up; you have the right to know!
What is your pattern for eating out?
Start by taking a look at how often you eat out and why. Review the places that you tend to eat out and decide what control you have over the preparation of food.
Is nutrition information available?
Many restaurants have nutrition information for the food choices they provide. More often than not, the information is not posted at the place of dining, but may be available when requested or posted on the restaurant’s website. The American Diabetes Association has books and other publications that address issues concerning dining out. Do your homework to figure out what foods are healthiest for you before you get to the restaurant!
Focus on your meal plan
Think about the recommendations that your RD has made and stay focused on trying to meet those goals. Learn to order items that can jeopardize your healthy eating—creamy sauces, heavy salad dressings, and condiments like sour cream and butter—on the side. Be careful and limit these types of foods or, if you are willing, just leave them out!
Stay within your limits
Review the portion size information and stay within your limits. This will go a long way to keeping your calories to the minimum. Many us grew up thinking we couldn’t leave the table until every morsel food was eaten. It is best to always stay aware of the portion sizes when you order and keep overdoing it to a minimum.
Plan for events with never-ending food
Parties, restaurants, get-togethers, and picnics often have unlimited food available for extended periods of time. Don’t let the buffet wear down your healthy outlook and your blood glucose control.
BUFFET TABLE TIPS
• Look for the high-fiber, low-fat options such as beans, peas, lentils, and dark green vegetables like broccoli, cabbage, spinach, and kale. Go for the bean salads and pasta salads that are primarily fresh vegetables. Make whole-grain choices like brown rice, couscous, whole-wheat bread, and pasta.
• Watch out for dishes loaded with fat—those with mayonnaise, sour cream, and butter. Choose veggies that are light on salad dressings and heavy sauces. Bring your own healthy version of salad dressing.
• Choose grilled or roasted meats over fried versions. Try and make lean choices (removing the skin if present).
• Choose fresh fruit and lighter options over cakes and pastries. Desserts are usually plentiful, make the healthiest choice.
• Drink plenty of water. Iced tea with no added sugar and sugar-free soda are reasonable choices. If you choose to drink alcohol, stay in control. Generally, moderation is considered one alcoholic beverage for a woman and two for a man.
• Stay in carbohydrate control. Many healthy foods contain carbohydrates, so be sure and keep your targets in mind.
Adapted from Buffet Table Tips for People with Diabetes. Control Your Diabetes for Life (November 2005). http://www.ndep.nih.gov or http://www.cdc.gov/diabetes. Accessed February 2007.
WEEK 8
How Are You Doing?
You are human and are not perfect. With that in mind, take the time to recognize every positive change that you have made—maybe even make a list of those positive changes to recognize your accomplishments. Are you recognizing portion sizes by paying attention to them? Are you making healthier carbohydrate choices? How are you doing with eating out? Each small change that you make adds up, and everything you do to establish healthful eating is important.
How will you know if your healthy eating changes have made a difference in your diabetes control? Ask yourself the following: Do you feel better? How do you feel about yourself? Are you at a comfortable weight for you? What is your A1C?
Your diabetes team can request an A1C test, which gives a snapshot of blood glucose control over the