Healthy Eating with Type 2 Diabetes

hello my name is Carlton rivers and I'm a  registered dietician with Nick Pat today we're   going to be discussing how to improve your diet  after a diagnosis of diabetes now these strategies   are not just for those with diabetes I encourage  everyone to apply these tips to their diet every   day so let's get started the first thing that  you want to remember is to monitor the amount   of carbohydrates you eat that way you're able  to control your blood glucose levels or blood   sugar levels so what is a carbohydrate well  carbohydrates are found in bread in rice and   pasta and other starchy things like potatoes  and corn and legumes which are beans and peas   carbohydrates are also found in sweet foods and  drinks like fruit and milk and yogurt as well   as sugar sweetened beverages fruit juice and some  candy and of course any sweet desserts so the type   of diet I'm going to be emphasizing today is the  Mediterranean style diet now this diet has huge   amounts of research that have shown wonderful  benefits in improving cardiovascular health and   also increasing insulin sensitivity which is  necessary for someone with type 2 diabetes a   Mediterranean style diet is rich in seasonal  fruits and vegetables whole grains healthy   fats like fish and nuts and avocados and then  it's going to be moderate amounts of cheese and   dairy products like milk and yogurt it's going  to be moderate amounts of lean protein and eggs   and then just minimal amounts of red meat and  sweets so if you notice over here there's still   our carbohydrates in the Mediterranean style diet  and this is where carb counting comes into play   so I find that carb counting is the best way to  monitor the amount of carbohydrates you eat and   drink at mealtime and for snacks so what I have  done here is I've portioned out the carbohydrate   containing foods into one carbs serving so what  does that mean well 15 grams of carbohydrates   equals one carb serving so let's take this piece  of bread for instance this piece of bread contains   about 15 grams of carbohydrates so we'll say this  is one carb serving now if you're recommended to   consume two carb servings for breakfast then  you want to limit your carbohydrate intake to   30 grams that breakfast the American Diabetes  Association recommends a good starting point   as 3 to 5 carb servings per meal that would  be a sandwich made out of two slices of bread   you could put meat and cheese in it along with a  bunch of non starchy vegetables and then a small   side of fruit and there you go you have three  carb servings so what I'm going to do today is   I'm going to show you how to make the most out  of this diet so I'm going to take a little over   one cup of spinach and then I'm going to grab  some tomatoes and a radish and what's great   about these vegetables is they're very low in  carbohydrates so we call them free foods you   can pretty much eat as much as you want of these  foods and not raise your blood glucose levels so   I'm going to add this to the salad and I always  love adding a salad to any meal because it just   helps helps fill you up so we're going to slice  up some of this radish and add it to the salad   and then we're going to grab some walnuts which  you're filled with really healthy fats they're   really great for your brain health and to raise  your good cholesterol your HDL cholesterol so I'm   just going to crush some of that now one serving  size is about one palm full which is one ounce   of nice and then I'm going to add in some just  multi elegies just slice it up sprinkle it on   and then we're going to do salad dressing so it's  really just 1 tablespoon of olive oil and a half   a tablespoon of balsamic vinegar or whatever  vinegar you prefer some a drizzle it over and   now of course you can buy salad dressing in the  grocery store but it's probably more expensive   and if you get the low-fat version then it's going  to be high in sugar so I say go with homemade it's   usually better anyways so I'm also going to add  in about 3 ounces of salmon fillet and so there   you go so this meal actually does not have many  carbohydrates it does not even have a full one   carb serving so if you want to add carbohydrates  to this meal you could add half of a sweet potato   which is about 15 grams of carbohydrates you  could add one cup of strawberries which is one   carb serving and then you could add half a cup of  grapes so not all fruits are created equal there   are some that are higher in carbohydrates and  others for instance berries are going to have   the lowest amount of carbohydrates whereas grapes  are a bit higher and so are bananas so one carb   serving of banana is going to be half of a banana  and then for an apple one small Apple is going to   be one carb serving so if you have a big apple  you're probably going to want to cut it in half   to monitor your carbohydrate intake so remember  when you're trying to make a lifestyle change   involving your diet it's not that difficult  look at all the wonderful food that you get   to eat all you have to do is make sure you're  eating nutrient-rich foods so high in vitamins   and minerals so yummy fruits and vegetables whole  grains things that are going to fill you up and   keep you satisfied they're also going to improve  your health and just make you feel better so when   you're adjusting your diet to control your blood  glucose levels or your blood sugar levels go low   and carbohydrates and high in those healthy fats  like olive oil avocados and salmon it's going to   take a little bit more preparation but I know  you can do it so eat up and enjoy happy eating you

Channel: National Center on Health, Physical Activity and Disability (NCHPAD)

Views: 380,385

Keywords: diabetes, nutrition, low carb, health, healthy eating, recipe, diet, nchpad, healthy diet

Id: XOZ-Yco3Ykw

Length: 6min 50sec (410 seconds)

Published: Thu Jun 05 2014