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. Sautéed Basil and Garlic Vegetables 2 Tbs. olive oil 1 lb. coarsely chopped vegetables like sweet onions, zucchini, asparagus, peppers ½ lb. green beans, trimmed ¼ cup fresh basil, chopped 1 clove garlic, finely chopped Heat oil in a 12-inch nonstick skillet over medium heat and cook garlic and vegetables stirring occasionally, until tender-crisp. Sprinkle in basil and cook about 1 minute. Makes 4 servings Dietary Exchanges: Two non-starchy veggies per 1 cup serving •••• Sesame Greens Plunge 1 lb. dark green vegetable into boiling water until bright green and tender (approximately 15 seconds to 2 minutes). Drain very well. Toss with 1 Tbs. toasted sesame oil, 1 Tbs. toasted sesame seeds and 1 tsp. reducedsodium soy sauce. Free vegetable serving and 1/2 fat. Diabetes Staff In the Spotlight Laraine Solvesky Diabetes Education Associate, St. Elizabeth Laraine has been an employee of St. Elizabeth for over 33 years and was most recently honored as April’s Employee of the Month. She lives in Poland with her husband, Gary. They have two sons and four grandchildren that they enjoy spending time with. Self-Management Classes St. Elizabeth - Diabetes Classroom 9 to 11:30 a.m. - July 12-14, Aug. 2-4, Sept. 13-15 6 to 8:30 p.m. - July 19-21, Aug. 16-18, Sept. 27-29 St. Joseph - Classroom 1 6 to 8:30 p.m. - Sept. 6-8 St. Joe’s at the Mall 9 to 11:30 a.m. - Aug. 9-11 6 to 8:30 p.m. - July 5-7 St. Elizabeth Boardman - Location to be announced 9 to 11:30 a.m. - July 26-28, Sept. 20-22 6 to 8:30 p.m. - Aug. 23-25 To register or for more information, call 330-480-2676. Where’s the Fat? Surplus calories are turned into fat and stored in your subcutaneous and visceral fat cells. When those cells fill up, the body stashes fat in muscles and the liver. A fatty liver and visceral fat are most closely linked to insulin resistance and diabetes.