Diabetes Bytes A Centennial Celebration Newsletter SUMMER 2011 What’s New in 2010 Dietary Guidelines? Did You Know? If you have diabetes, your targets should be Fasting blood sugar 70-120 2 hours after meals 140-160 Before meals less than 120 Fact An estimated 11% of adults have diabetes. Experts estimate one in three adults will have the disease by 2050. The good news is diabetes is almost preventable with lifestyle changes and commitment. The Dietary Guidelines are jointly issued and updated every five years by the United States Department of Agriculture and Department of Health and Human Services. They provide authoritative advice for Americans ages 2 and older about consuming fewer calories, making informed food choices, and being physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote overall health. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a registered dietitian to determine what dietary pattern is appropriate for them. The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. People with diabetes can also benefit from these recommendations. Emphasis on the guidelines include: • Eat less at meals and include activity EVERYDAY. • Manage weight by avoiding oversized portions and choose lean animal and plant-based proteins. • Make half your plate vegetables. Eat fruit at meals. • Make at least half your daily grains whole grains. • Drink fat-free or low-fat (1%) milk. • Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. • Drink water instead of sugary drinks Also New: The ChooseMyPlate Icon People with diabetes can rate your plate by asking themselves: • Is about one-fourth of the plate filled with a healthy carbohydrate like wheat pasta, brown rice, fruit or starchy vegetable? • Do I have about a 3 ounce portion (about the size of a deck of cards) of lean proteins such as grilled, baked or broiled chicken, turkey, fish, beef or pork? • Is at least half my plate filled with non-starchy vegetables like carrots, broccoli, green beans, spinach? You may also want to include another carbohydrate such as a glass of milk or small roll to balance out your carbohydrate choices.