Tips For Reducing Your Family’s Risk For Type 2

Diabetes

Alexis Williams, MPH, CHES

What is Diabetes?

Insulin is made in the pancreas

• Diabetes is a disease in which the body does not produce or properly use insulin.

• Insulin is a hormone that is needed to convert sugar, starches, and other foods into energy needed for daily life.

Diabetes Can Lead To:

• Retinopathy (blindness)• Nephropathy (kidney

problems)• Feet ulceration and/or

amputations • Heart attack• Stroke • Erectile dysfunction

(inability to have an erection)

Acknowledgment: Adapted from the Diabetes Outreach Services Campaign, (1991) Queen Elizabeth Hospital

Diabetes Centre, Woodville South SA.

Good News!

Type 2 diabetes can be prevented or delayed through modest weight loss by increasing

physical activity and making healthy food choices.

Strategies for Type 2 Diabetes Prevention

• Lose 5 to 7 percent of weight. If overweight, that is 10 to 14 pounds (4.5 to 6.3 kg) for a 200-pound (90.6 kg) person.

• Make healthy food choices

• Be physically active

Create A Healthy Plate

Make half your plate whole vegetables and fruits

Low in fatLow in caloriesRich in disease fighting nutrientsHigh in fiber and water

Buy fresh in seasonBuy frozen and low sodium canned

Store properlyKeep where they can be seen

A Few Words About Potassium and Sodium

People with high blood pressure, African Americans and middle-aged and older adults should eat 4,700mg of potassium per day from food and no more than 1500 mg of sodium per day.

Sources of potassiumSweet potatoes, cooked greens,

orange squash

Bananas, plantains, many dried fruits, oranges and orange juice,

cantaloupe, honeydew melonsCooked dry beans

Soybeans

Tomato products (sauce, paste, puree)

Beet greens

Dietary Guidelines for Americans, 2005, US Department of Health and Human Services

Make ¼ of your plate whole grains

Important source of fiber & nutrients

“Whole grain” should be the first ingredient

Wheat flour, enriched flour, and degerminated cornmeal are not whole grains

Make ¼ of your plate lean sources of

protein

Choose leanUse healthy cooking methods

Eat a variety of sources

Non Dairy Sources of CalciumFortified cerealsFortified soy beveragesCollards cooked from frozenSpinach cooked from frozenTurnip greens cooked from frozenFortified oatmealKale, cooked from frozenOkra, cooked from frozen

A Few Words About Fat

Eat between 20 to 35% of calories from fat

Choose polyunsaturated and monounsaturated fats• fish• nuts• vegetable oils

Eat fewer foods high in saturated fat and cholesterol

(typically found in meat)

Eat as few trans fats as possible (typically found in processed foods)

A Few Words About Drinks

Hidden source of calories, sugar and sodium

Words for sugar include:Sucrose, glucose, high fructose

corn syrup, corn syrup, maple syrup & fructose

Choose drinks low in calories and added sugars

Drink 100% fruit juice in moderation

Limit the number of refills on sugary drinks when eating out

Balance Food And Activity

Calories in

Calories out

Calories in

Calories out

If you eat 100 more food calories a day than you

burn, you will gain about1 pound in a month10 pounds in a year

• Adults should be moderately active at least 30 minutes a day most days of the week

• Include strength building activities twice a week

• Children and teenagers should be active for 60 minutes every day

• Adults should be moderately active at least 30 minutes a day most days of the week

• Include strength building activities twice a week

• Figure out what gets in the way and prepare

• Take things one step at a time

• Set reasonable goals AND monitor your progress

• Find what you enjoy• Find what is meaningful

to you

Start where you are. Use what you have. Do what you can.

- Arthur Ashe

Get Motivated!

• Be a good example• Offer healthy snacks• Be active together• Limit screen time

Train up a child in the way he should go, and when he is old he will not turn from it.

Proverbs 22:6

Get The Kids Motivated!