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AADE7 Self-Care Behaviors
PROBLEM SOLVING
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AADE7 Self-Care Behaviors
MONITORING
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C Z AADE7 Self-Care Behaviors
F G H REDUCING RISKS
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AADE7 Self-Care Behaviors
BEING ACTIVE
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AADE7 Self-Care Behaviors
HEALTHY COPING
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AADE7 Self-Care Behaviors
TAKING MEDICATIONS
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AADE7 Self-Care Behaviors
HEALTHY EATING
Healthy Eating refers to a pattern of eating high quality, nutrition-
ally dense foods in amounts that lead to better health and wellness. A word
healthy eating pattern contains a variety of colorful vegetables, fruits,
whole grains, dairy, lean sources of protein and oils, while keeping salt, wall
added sugars, saturated and trans fats to a minimum.
Cardiometabolic health:
TRACK YOUR FOOD Keeping your heart and
blood vessels healthy and
Everything you eat or drink can affect your blood glucose (sugar), your prediabetes or diabetes
blood pressure, blood lipids (such as cholesterol) and weight. So well-managed.
how do you make sense of all that? One way is by tracking what Nutritionally dense foods:
you eat, at least for a few days until you start to see patterns that Foods that have a large
help you decide what changes you might choose to make. amount of vitamins and
minerals in a relatively
Use mobile apps, paper and pencil logs, or whatever works best small quantity of food.
for you. You can achieve your weight and wellness goals by find- Carbohydrates (Carbs)
ing the right balance of calories and other nutrients to meet your include starches, fibers and
goals. Tracking to identify trends to help reduce your overall calo- sugars. Found in milk, fruits/
rie intake is the best way to determine how to create that balance. juices, vegetables, rice,
grains, bread, beans/lentils,
PARTNER WITH YOUR HEALTHCARE TEAM sugar and honey.
Proteins are made of amino
You probably have lots of questions about making healthy food acids which are the building
choices such as how to include favorite foods and drinks, eating blocks for repair and main-
out, preparing healthy meals and snacks, what to eat when exer- taining a healthy body.
cising, travelling or at family events. Found in milk, cheese,
meats, poultry, fish, eggs,
When it comes to healthy eating, no one eating pattern fits every- nuts and soy.
one. Work together with your diabetes care and education special- Fats: Concentrated energy
ist and registered dietitian to come up with a plan that fits what source found in oils, nuts,
you like and meets your health needs. spreads, olives, avocados,
flax seed, peanut butter
and salad dressings. Fat
has twice as many calo-
ries per gram of food as
compared to proteins and
carbohydrates.
Sponsored by
1 | © 2020 Association of Diabetes Care & Education Specialists, Chicago IL
+
DIABETES CARE AND EDUCATION SPECIALISTS & Q
REGISTERED DIETITIANS CAN HELP YOU: A
■ Set realistic, achievable healthy eating goals Question: Can people with
■ Review your food logs for trends and help you determine diabetes eat sugar?
small changes that can help you meet your health goals Answer: Yes, in modera-
■ Develop a meal plan that fits into your daily routine tion. Sugars are a type of
■ Learn about the right portions/serving sizes for you carbohydrate counted as
part of your total carbohy-
■ Understand how to use the nutrition facts label to make healthy drate grams. Foods and
choices drinks such as milk, fruit
■ Learn to count carbohydrates and starchy vegetables
(like peas, corn and pota-
■ Learn about sources of salt and saturated fat in the foods you toes) that have natural
eat and small changes that can help you meet blood pressure sugars give you more than
or cholesterol goals just calories. They contain
nutrients that are healthier
■ Adjust meal plan for physical activity, holidays and travel than chips or cookies.
■ Find apps for tracking or looking up food values Added sugars are different
and are listed under total
sugars in the Nutrition
Facts label. They include
sugar that was added to
the food during processing.
MAKING HEALTHY CHOICES: GETTING STARTED
EAT THESE FOODS MORE OFTEN LIMIT THESE FOODS
NONSTARCHY leafy greens, green ADDED SUGAR candy, calorie con-
VEGETABLES beans, cucumbers, taining drinks, baked
carrots, cauliflower, goods and desserts.
brussel sprouts and
more.
LEAN PROTEIN fish (salmon, tuna, HIGH FAT MEATS beef, skin from
cod, catfish, sar- poultry, ribs, bacon,
dines, trout and sausage, deli and
others), chicken, processed meats
turkey, eggs, nuts like salami, bologna
and soy foods and hot dogs.
HEALTHY FATS plant-based oils like FOODS HIGH IN butter, lard, tropical
vegetable, olive or SATURATED FAT oils (coconut, palm)
canola. ice cream and
desserts.
FRUIT small piece like SALTY SNACKS potato chips, french
apple, orange, peach fries, pickles,
or pear. small cup of canned soups and
berries. table salt.
Sponsored by
2 | © 2020 Association of Diabetes Care & Education Specialists, Chicago IL
LEARN TO READ A NUTRITION FACTS LABEL
The Nutrition Facts label can help you make healthy eating and
drinking decisions. Learn to read the food label to guide your
choices by comparing similar foods and choices. Consult with your
diabetes care and education specialist and your registered dietitian
nutritionist for guidance.
Nutrition Facts This label shows that one
8 servings per container serving is 2/3 cup. How-
Serving size 2 /3 cup (55g) ever, it has 8 servings per
container. If you eat the
Amount per serving whole container, you
Calories 230 would have to multiply all
the values by 8 to see the
% Daily Value* right totals for all the
Total Fat 8g 10% components.
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0% The total carbohydrate
Sodium 160mg 7% amount takes into account
Total Carbohydrate 37g 13% the sugars and fiber. If you
Dietary Fiber 4g 14% are carb counting, this is
Total Sugars 12g the number to pay
Includes 10g Added Sugars 20% attention to.
Protein 3g
Vitamin D 2mcg 10%
Calcium 260mg 20%
Iron 8mg 45%
Potassium 240mg 6%
* The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice.
What you eat, how active you are and the medications you take
work together to help you reach your diabetes care goals. Healthy
eating has a big impact on your diabetes management and involves
important skills, such as:
■ measuring foods to get familiar with your portions
■ determining the correct portions for you
■ reading labels To learn how a diabetes care and
■ timing meals with medications education specialist can help
you, visit DiabetesEducator.org/
■ being aware of or counting the carbohydrate foods you eat to LivingWithDiabetes.
better understand their impact on your blood glucose For more on this and other
behaviors for better diabetes
Diabetes self-management education and support (DSMES) servic- management, visit DiabetesEdu-
es teach these skills to their participants. Registered dietitian nu- cator.org/AADE7.
tritionists also have this expertise and can help you. Ask your pro-
vider for a referral so that you can create your own personalized
healthy eating plan to best manage your diabetes. You deserve it!
Sponsored by
3 | © 2020 Association of Diabetes Care & Education Specialists, Chicago IL
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