HEALTHY FOOD DIET AND LABEL INFO Presented by Lorill Fochaey The Following info is based on a Diabetic Diet however, the food groupings and label listings can be used for any individual that is looking to curb their sugar, fat and carb in-take. GUIDELINES Do not Skip Meals Don’t Over Eat When Dieting – don’t lose more than 1-2 lbs per week *Drink Lots & Lots of Water* The Importance of Fibre Promotes: Slower rise in blood sugar levels A lower insulin requirement Normal Bowel Function Helps to Prevent Constipation Fibre Foods Whole Wheat, Rye, Barley, Oats, Buckwheat & Cornmeal Raw or Cooked Fruits and Vegetables including seeds & skins Brown Rice, Lentils, Dried Beans, Dried Peas & Soybeans Seeds & Nuts (Walnuts & Almonds are very nutritious) AVOID Concentrated Sugars White Sugar, Molasses, Maple Syrup Marmalade, Jams, Jellies, Corn Syrup Iced Baked Goods, Packaged Puddings Regular Soft Drinks Candy Honey Preserves Condensed Milk CHOLESTEROL ‘Bad Cholesterol’ is LDL, the material that clogs arteries. ‘Good Cholesterol’ is HDL, helps to clear LDL from the bloodstream. -2- Triglycerides are another fatty substance found in the bloodstream. High levels raise a person’s risk of developing Heart Disease. To keep the body healthy, reduce the amount of Saturated Fat and increase your intake of Soluble Fibre. Saturated Fat is fat found in Meat and Dairy Products. Soluble Fibre is found in Oat Bran, Fruits and Vegetables. Monounsaturated Fat: Olive Oil, Canola Oil & Peanut Oil Nuts, Olives, Avocados We must have Good Fat in our Diets ENERGY FOODS Your Body’s primary source of energy is carbohydrates, which come from Starches or Sugars. Carbs, whether from Pasta or Chocolate Chip Cookies, are metabolized into blood glucose, which provides fuel for the brain and nervous system. The Glucose your body doesn’t need right away is converted to Glycogen and stored in your liver and muscles. When you haven’t eaten in hours, your blood glucose level drops and you end up feeling sluggish and tired. Eat More ‘Slow Carbs’ for Longer Lasting Energy! Barley, Brown Rice, Baked Potatoes, Whole Grain Rye Bread, Apples, Oranges, 2% Milk, Yogurt, Hard Boiled Eggs, Turkey, Chicken Breast, Tuna, Salmon, Lean Beef, Legumes, Nuts, Avocados, Tofu, Dark Green Vegetables; Broccoli, Spinach and Asparagus. Everybody needs Carbs if not, your body goes into Starvation Mode! When you are on the go and are late to EAT; to hold you over until you can sit down to a meal, Eat Wholewheat Crackers, Lo-Fat Cheese, Natural Peanut Butter, Almond Butter, Almonds and/or Walnuts. READING LABELS What to Look for: Calories Sugar Content Carbs Starch EXAMPLES YOGHURT Danone Silhouette – ½ cup 50 Calories, 8gr Carbs, 5gr Sugar Source Yoplait – ½ cup 35 Calories, 5gr Carbs, 4gr Sugar Danone Activia – ½ cup 130 Calories, 19gr Carbs, 17gr Sugar Yoplait Source with Cereal – ½ cup 90 Calories, 14gr Carbs, 7gr Sugar CEREAL Raisin Bran – 1 cup 180 Calories, 44g Carbs, 16gr Sugar, 22gr Starch All Bran Flakes – 1 cup 110 Calories, 27g Carb, 4gr Sugar, 18gr Starch Special K – 1 cup 110 Calories, 22gr Carbs, 2gr Sugar, 20gr Starch Shreddies – 1 cup 180 Calories, 41gr Carbs, 8gr Sugar, No Starch Cheerios – 1 cup 110 Calories, 20gr Carb, 1gr Sugar, No Starch
Posted on: Fri, 14 Nov 2014 22:47:41 +0000
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