General Dietary Guidelines for a Healthy Diet.

What ever your dietary goals there are general dietary guidelines that apply to us all. There is a lot of talk about we each having a unique dietary need and no one diet plan can cover us all. That is true to a minor degree. On the other hand, none of us are terminally unique. There are general dietary principals that apply to us all. We all require the same essential elements for good health. We all have a metabolic rate that determines how much we eat in relationship to gaining or losing weight. If we violate good dietary guidelines we will suffer the consequences. We are more alike than we are different. Follow good dietary practices with minor changes based on specific needs and we will all benefit with improved health. These general dietary guidelines have been proven with study after study.

Food and Blood Sugar

 
More than anything else you do, what you eat has the greatest impact on your blood sugar.
Whether you have diabetes or not, most of the food you eat is turned into sugar in order to fuel your body. That sugar moves through your bloodstream, providing energy to all of your cells -- from your brain to your muscles.
Without insulin to unlock those cells and let the blood sugar in, your systems don't get the nourishment they need, and excess sugar stays in the bloodstream.
Think about it -- when you eat, you're putting fuel into your body. That's why after you eat; your blood sugar is higher than before. And why many people who are diabetic need to use insulin near mealtimes -- to get the blood sugar out of the bloodstream and into the cells where it can do its job.

Food and Cholesterol

May of our favorite foods are killing us. These are the foods high in cholesterol. Cholesterol contributes to the buildup of plaque which clogs the arteries. The American Heart Association and other sources recommend consuming between 200 mg and 300 mg of cholesterol per day. What is the daily minimum requirement for cholesterol? You may be very surprised to learn there is no daily minimum requirement for cholesterol. Your body produces all the cholesterol it needs. 200 mg to 300 mg is just considered a safe range. It is easy to exceed this in just one meal if not paying attention. The yolk of one large egg contains 211 mg one omelet (633 mg of cholesterol). Add steak, bacon or other common breakfast items and you can easily double, triple or quadruple the recommended guidelines in just one meal. We all have heard of someone who lived to over 100 years old in perfect health who always consumed far more than the recommended limits. Those individuals are the ones who beat the odd. Why gamble if it is stacking the odds against you? Numerous studies have shown high cholesterol to be a significant health risk. 

Types of Food

Different types of foods have specific roles within the body:

Carbohydrates

Graphics from A.D.A.M., Inc. National Library of Medicine

Found in breads, fruits, starchy vegetables, and dairy foods, carbohydrates are our main source of energy. Whether carbohydrates come from rice, cereal, plain sugar, or any other source, they're eventually broken down into glucose, the type of sugar our bodies use as fuel. Some are broken down faster than others, so it is important to select the right carbohydrates to aid in reaching our goals.

Protein

Protein helps your body's cells grow and repair themselves. You'll find it in meat, poultry, fish, dry beans, eggs, nuts, milk, yogurt, and cheese. Very little protein is converted to blood sugar, but that doesn't make it a free food. Lean protein should be eaten in balance with other foods, to limit the amount of cholesterol in your diet. Too much protein stresses the kidneys so it is important to have it in the proper balance.

Fat

Fat is a necessary part of any diet. While fat won't affect your blood sugar directly, too much fat gets stored as excess calories and weight. So try to limit all unnecessary fat, especially saturated fats, trans fats, and cholesterol, which are especially unhealthy.  Try to make the fats you eat the good fats. These are the polyunsaturated fats and monounsaturated fats, which contain the essential fatty acids: omega 3, omega 6 and omega 9. It is also important to keep a good balance between the omega elements ALA, EPA and DHA.

Fiber

Fiber is a carbohydrate that isn't digested by the body. It's often found in unprocessed or "whole" grains, beans, and vegetables. Fiber is important for your heart and digestive health. It can also aid in losing weight, because it slows the digestion of certain carbohydrates, helping you feel more satisfied for longer after eating.

Vitamins and Minerals

Don't forget the important role fruits and vegetables play in providing a variety of key nutrients. These provide a long list of benefits, from strengthening our immune systems to promoting healthy eyes, skin, and more.

Monitoring the Effects

For diabetics, testing your blood sugar will help you better understand how the foods you eat affect you over the short and long term. For people interested in weight loss, the scale is your test.

Immediate changes to blood sugar.

Testing about two hours after a meal will tell you if certain foods cause an unpredictable change in your blood sugar. Of course, you'll be able to make an educated guess about how most foods will affect you by the grams of carbohydrate and the type of carbohydrate you've eaten. But there are other variables to consider.
Eating fat, protein, or fiber along with carbohydrates will slow the absorption of glucose into the bloodstream.

 
Because a number of factors -- even the way a food is cooked -- can affect how it's absorbed, self-monitoring is the only way to really gauge the results. A typical reading two hours after eating is 140 mg/dL, although your target may differ, depending upon your doctor's recommendation.
 

Long-term effects of blood sugar.

Over time, uncontrolled blood sugar can have two effects on the body.

1. Consistently high blood sugar can lead to a wide range of long-term complications, from eye disease to heart problems.
2. If you take in more food than your body needs to function, the extra calories will be stored as fat. That's the body's way of saving energy for later, but it can eventually cause unwanted weight gain.

Smart Meal Planning

 
When first diagnosed with diabetes, heart problems, high cholesterol, high blood pressure or other diagnoses that are strongly connected to nutrition, many people expect to be put on a special diet." But there are as many diabetes meal plans and other special diets as there are people with diabetes and the other conditions. Your meal plan should reflect your lifestyle, likes and dislikes, level of activity, and more.
That's why NutriCoach strongly suggests learning as much as you can about good nutrition and how to achieve it. When working with a registered dietitian to create an individual plan you will be able to be a strong self advocate. It is strongly suggested to consult with a doctor or Registered Dietician, but let's be brutally honest. The time they spend with us is very inadequate for all that we need to learn to do a really good job of controlling our medical conditions. Most of us don't have either adequate insurance coverage or personal financial resources for the many hours needed to learn the new skills. With 1/2 to 1/3 diabetics poorly controlled, according to government surveys, they just are not getting the job done. It is up to us to find the information we need. We need to learn how to make our own meal plans and then let them make the minor adjustments. What should your plan include?



Your meal plan will include:

• How much carbohydrate, protein, and fat you should eat at each meal.
• Snacks to eat each day.
• The timing of meals and snacks.
• Foods to eat more of, as well as some foods to cut back on, depending on your current eating habits.

There are no off-limit foods, such as sugar or sweets. The idea is to eat the right amount of food to maintain a healthy weight and feel your best. The guiding principle: You can eat anything as part of a balanced meal plan, just like people who don't have diabetes. Just remember that too much fat or too many calories can cause weight gain and cholesterol problems. Too many carbohydrates will cause a rise in blood glucose. High glycemic carbohydrates will cause blood glucose to rise quicker.
A few things you'll consider in creating a meal plan are:

• What does your current diet include?
• How do the foods you eat compare to the Food Guide Pyramid?
• What are your favorite foods?
• Do you have "problem foods," such as candy or chips that trigger you to overeat?
• How large are your portions?
• What is your regular schedule?
• Do you have any other medical conditions, such as high blood pressure or heart disease?

Once your plan is in place, you'll still have thousands of choices about what to eat each day.

Eating Out and On the Run

Eating well can be easy at home -- but what happens when you go out? Dining in restaurants, on the road, and at parties can be a challenge. But there are ways to make good choices anywhere life takes you.

Restaurants

• Have a snack first. Eat an apple, carrot sticks, or something equally good for you to take the edge off your hunger.
• Be up-front with your companions. Tell them you're eating healthy, and don't listen to anyone who tries to sway you to the high-fat, high-calorie side.
• Skip the menu. If you know what you want, ask your server what they can do to accommodate your meal plan -- simply order a grilled chicken breast, soup, or salad.
• Ask questions. Your server can tell you exactly what's in a dish, so you'll know just what to order and what to expect.
• Tailor your meal. Don't be afraid to ask for sauces on the side, an entree to be baked or grilled instead of fried, or to keep butter, grated cheese, or fries off your plate.
• Take it off the table. If you're tempted by the bread basket or tortilla chips, send it away. If it's not there, you won't eat it.
• Order smaller. Have an appetizer and salad, or share an entree with a friend.
• Splurge, in moderation. Everyone indulges now and then. Just make sure it's really worth it. And keep in mind that you don't have to finish every bite that's put in front of you.

Types of Restaurants

Just about every restaurant and fast food chain has gotten the message that people want healthier choices available. So look closely at the menu. Avoid the words jumbo, grande, or super-sized. Then, consider...
Fast Food
Consider the choices: If you must have a burger, order a small one and add lettuce, tomato, and ketchup. Skip the fries or have just a few. Be careful with baked potatoes, they and rice are at the top of the glycemic scale. Try chili, grilled chicken, garden salads with low-fat dressing.
Steer clear of: Cheese, bacon, ham, and special sauces. Avoid fried chicken and chicken wings, as well as chef salads and taco salads, which can be high in fat.
Pizza
If not great choices the better choices are: Thin crust with vegetables, grilled or spicy chicken, shrimp, tomatoes, and part-skim cheese.
Steer clear of: Extra cheese, pepperoni and sausage, anchovies, bacon, meatballs, and prosciutto. Try not to eat more than one or two pieces.
Chinese
Good for you: Tofu, vegetables, fish, shrimp and scallops, chicken, and roast pork, hot-and-sour soup, teriyaki chicken. Duck sauce and Chinese mustard are okay. Soy sauce and plum sauce are not fattening, but they are very high in sodium. The biggest draw back on Chinese food is the high sodium content not just from salt but also MSG
Steer clear of: Fried appetizers and fried rice. Whatever you get, be careful about portion size. Save some for lunch tomorrow.
Mexican
Good for you: Salsa, guacamole, soft tortillas, black beans, and shredded spicy chicken, beef, or ground beef. Try fajitas, enchiladas, and burritos.
Steer clear of: Tortilla chips, cheese, sour cream, and refried beans, unless you know they're fat-free. Also, deep-fried chimichangas and hard tacos.
Italian
Good for you: Tomato-based sauces. Red or white clam sauces. Pastas -- if you watch the portion sizes and don't get dishes stuffed with cheese. Simply grilled chicken, fish, or seafood.
Steer clear of: Breaded and fried veggies, pancetta, sausage, cheese, and Italian cold cuts, as well as cream or egg sauces.
Breakfast
Good for you: Fresh fruit, oatmeal. Eggs are high in cholesterol -- try ordering a veggie-stuffed omelet or scramble made from egg whites or egg substitute.
Steer clear of: Donuts, biscuits, cold cereal, and croissants. Ham, bacon, sausage, home fries and hash browns.

Travel and on the Run

 
These days, we're all on the go so often that we're as likely to be eating in our cars as at a table. But if you plan ahead, even the most jam-packed day can be a healthy one.

• Keep grab-and-go foods on hand. Fresh or dried fruit, baby carrots, and some snack bars (be careful when selecting they are often misleading in their labeling) are great options.
• Stock up on packaged snacks. Try low-fat cereal, granola, or sport bars -- but check the nutrition labels before you buy. Keep them in your desk drawer, briefcase, or purse. These are especially handy if you're flying or driving and aren't sure when your next meal will be.
• Pack a bag. Make your own healthy lunches and snacks -- try putting them together the night before so they're ready to go. In addition to sandwiches and wraps, you can whip up tuna or chicken salad, homemade soups or chili, healthy trail mix. If you prepare large recipes that can be frozen in individual serving plastic containers, these make great carry along meals.

Parties

 
Overeating isn't a necessary part of socializing. You can go to any party or event you want and have a wonderful time without sending your blood sugar skyward.
Try these strategies the next time you go out:

• Make a plan. Know how much you're going to eat before you even leave your own home. Eat a light, healthy meal before you go, so you won't be too tempted to stray.
• Bring a dish. Your own favorite low-fat bean dip and raw vegetables will be a big hit, and you know you'll have something to munch on.
• Circulate. Meet someone new and let the conversation be your focus, not the food. Try standing as far from the food tables as possible -- preferably in another room.
• Is it a 10? Rate everything you taste on a scale from one to ten. If it isn't a ten, don't bother finishing it.
• Host it yourself. If you're throwing the party, make sure the menu is bright, colorful, and fresh. Include lots of vegetable dishes, fruits, and whole-grain crackers and breads.
• Limit alcohol. Drinking too much can impair your judgment, causing you to make unhealthy food choices. And the effects of alcohol on your blood glucose levels can be unpredictable.

Losing Weight Safely

 
Taking off those extra pounds is a challenge for anyone. Still, if you have diabetes, it can be one of the best things you can do for yourself. If you're overweight, even a small loss can make a significant contribution to your overall health.
You may be tempted to go it alone, but it's important to involve your healthcare team in your weight loss efforts. By working with your doctor and a registered dietitian, you'll be able to:

• Restrict calories while still eating foods you really like.
• Alter insulin or medications appropriately.
• Take on goals you can achieve.

If you have type 1 diabetes, this is especially important, because losing weight involves virtually every aspect of your self-care program, from your meal plan and activity level to your insulin.

Setting and Achieving Goals

 
Knowing what you want to achieve is the first step in the process. Many people establish unreachable goals and set themselves up for failure. Don't fall into that trap. Start small, and build upon your successes. Consider trying to lose:

• 10 to 15 pounds over a few months
• 5% or 10% of your total body weight

Try to lose one or two pounds a week -- any more can be hard on your body (and your psyche), and difficult to sustain.
Now, how are you going to reach that goal? Don't just think in terms of "eating less" or "exercising more." Set specific objectives for yourself, such as:

• Exercise X times a week for X minutes
• Eat X more fresh vegetables each day
• Cut back to X servings of red meat each week
• Switch to skim milk, or (your substitution here)
• Buy only high-fiber, whole grain breads and cereals

Many people say, "Don't try to make a lot of changes at once -- losing weight will feel like a lot more work than it should. Incorporate one change at a time and when you've got that down, add another." If you want small successes, small changes will work. If you want big changes in health, a total dietary makeover may be in order. Replace all the unhealthy foods with new healthy foods you enjoy and the sudden health benefits can be the motivation to continue with new healthy habits.
 

Weight Loss Tips

Lots of successful losers (of pounds, that is) have given us insight into what works. See if any of these tips might help you.

Some important DOs:

Put yourself in charge.
Remember that, for the most part, you decide when and what to eat. Even if you wind up with something in front of you that isn't healthy, you don't have to finish it. (Or even start it) Don't feel embarrassed to refuse a bad food choice offered by a host or hostess. Their intentions are usually good they are just misguided.
Increase your fiber.
Thanks to the low-carb craze and new labeling rules for whole-grain products, there are more options than ever before. Try to get at least a few grams of fiber into every serving of breads and cereals. Eat only whole grain and multi grain breads and cereals. High fiber vegetables will increase the essential natural nutrients and fill you up with fewer calories. You'll feel full longer.
Drink your water. 
Keep a full glass on-hand at all times. It can quell your appetite, and help keep you healthy in a hundred other ways. Drink at least 8-10 8oz glasses of non-caffeinated, un-sugared liquids per day. Most of us are chronically dehydrated. The liquids will help in digestion, elimination of waste (toxins), and aid in maintaining proper systemic functions of many types. Low-level thirst may often be mistaken for hunger. When you are feeling just a little hungry take a drink instead of a bite.
Weigh and measure.
An inexpensive food scale and measuring cups will help you keep portions in line. If you don't have one there are many good choices at amazon.com
Don't let it in the house.
Make your home a healthy-eating zone. If temptations aren't there, you're less likely to cave into them. 
Stay at the table.
Don't eat at your desk, in front of the television, or standing up at the counter. It's too easy to rush or get too distracted to know when you're full.
Wait ten minutes. 
Tempted by a high-fat, high-calorie snack? Table the idea for 10 minutes to see if you really need it.
Forgive yourself. 
If you eat something you regret, don't dwell on it. Simply try to do better next time.

And three key DON'Ts:

Don't skip meals. 
Always start your day with breakfast. You can confuse your metabolism and actually wind up putting on weight if you skip meals. Let your body know that you aren't planning to deprive it by feeding it at regular intervals.
Don't deprive yourself of foods you enjoy.
Trying to eat just one type of food will be boring and unsustainable. Making some foods "off limits" may be necessary. Teach yourself to eat things you like in moderation. You need carbohydrates, you need protein, and you need fat. And occasionally, you need to indulge a bit, too. With this said there are some changes that are reasonable and necessary. If your diet is so unhealthy that it is causing health concerns you may need to rethink those things you "can't do without" There are often substitutes that are much healthier and just as enjoyable.
Don't make excuses to justify bad choices.
We are all good at rationalizing bad choices. How often have we heard (or said), "I really can't control my ______________? (Fill in the blank) It is because of_______________. "We can't take control of a health or weight issue until we take ownership of it. Taking ownership means taking responsibility. When we blame the issue of something outside our control we give up control and surrender to the condition. If you want to gain the best control possible you will have to take responsibility and make the best choices that will get you the best results.

Weight Loss and Insulin

 
It's true that many people put on a few pounds when they begin using insulin. Part of this is because your body may be trying to restore itself to a healthy weight. 
But that doesn't mean you can't take steps to drop a few pounds if you need to. Just make sure your healthcare team is involved in the process. Whatever you do, don't cut back on your insulin to lose weight. This can lead to high blood sugar and put you at risk for severe complications.
Talk to your doctor about how to reduce calories and increase activity for a healthy, sustainable loss you can feel good about. The NutriCoach web site is here to help you understand the problem and find solutions that will work for you. 
 
 

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