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

Be sure to look for the number of servings

Nutrition FactsServing Size: 1 cup (253 g) Servings per container: 2Amount 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

7%

Dietary Fiber 9g 36%

Sugars 4g

Protein 25g

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 Margarine, stick Margarine, tub

  Saturated Fat: 7g+  Trans Fat    : 0gCombined Amt:7g

Saturated Fat: 2g+   Trans Fat   : 3gCombined Amt: 5g

Saturated Fat: 1  g+  Trans Fat    : 0.5gCombined 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 LIVINGACTION 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.

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 at1-888-DIABETES to learn about

activities and volunteer opportunities in your community