Healthy Options Nutrition Program

1. Healthy Options Nutrition Program Today’s Featured Speaker: [Insert Speaker Name Here]

2. Basics of Nutrition There are 3 major nutrients in food • Carbohydrate • Protein • Fat

3. Carbohydrate • Body’s main energy source • 4 calories per gram • 45-65% of calories • Cereal, grains, fruit, milk and starchy vegetables • 100% turns to glucose

4. Protein • 4 calories per gram • 10-35% of calories • Source of energy

5. What are some protein food sources? Protein • Meat, milk, eggs and cheese • Legumes, seeds, and starchy vegetables

6. Fat • 20-35% of calories • 9 calories per gram If a teaspoon of margarine has 5 grams of fat, how many calories does it have? 9 x 5 = 45 calories

7. Fat Sources • Which foods contain fat? Meat, egg yolks, butter and dairy-fat containing foods Margarines, oils, nuts, seeds coconut and avocado

8. Portion Distortion • Portion sizes have changed in the last 20 years • Watch your serving sizes • Use everyday objects as your guide

9. Everyday Objects * Please turn to page 17 in the CCS Medical Diabetes Education Book.

10. Eating at Home – Tips • Avoid fried foods & creamed vegetables • Use non-stick cooking sprays • Cut off fat from meats • Drink more water

11. Fruits and Vegetables • Eat more fruits and vegetables • Cut vegetables and place in bag on the refrigerator shelf you see first • Choose dark green and dark yellow vegetables • Have fruit for dessert

12. Diabetes Menus • To help you with eating at home, CCS Medical has provided you with a 14-day menu * Please see handout of 14-day menu.

13. Quick and Easy Plate Method • ½ of plate of vegetable • ¼ carbohydrate (your fist) • ¼ protein (deck of cards) • Small piece of fruit for dessert • 1 cup of low-fat milk

14. Which blue ball looks bigger?

15. Even though the left blue ball looks larger they are the same size. This is why people eat less when they have smaller bowls and plates.

16. Did You Know? • More than 40% of calories consumed in America are eaten away from home. • A typical restaurant meal has at least 60% more calories than the average meal made at home. • Most restaurants dish up 2-4x more volume than recommended portion sizes – with lone exception of vegetables. Am J Clin Nutr 2007;85-208 Helmrich, N. www.usatoday.com Oct 21, 2006

17. Dining Out Tips • Watch portions • Limit high salty foods if you have high blood pressure • Balance the carbohydrates • You don’t have to eat everything

18. Dining Out Tips What else can you do? • Order water • Watch the bread basket • Order baked, broiled or grilled meats • Watch out for unhealthy fats • Gravy, cream sauces

19. At the Party or Buffet Cake Veggies and Dip Shrimp Cocktail Cheese and Fruit Sandwiches

20. Restaurant – Mexican • Only eat ½ of the enchilada • Eat only ½ of the rice and ½ of the beans • Add a salad with low-fat dressing on the side • Take the rest home for tomorrow’s lunch

21. Restaurant – Italian • Eat 1/2 of the chicken breast • Add a salad or more steamed vegetables • Take the rest home for tomorrow’s lunch

22. Restaurant – Chinese • Healthy Steamed Shrimp and Vegetables • Low in Fat • Low in Carbohydrates Fried Shrimp • High in Fat • High in Carbohydrates

23. Take Out Can Be Healthy With Some Simple Changes Chinese food • Order extra vegetables • Order steamed instead of fried Mexican food • Eat only a handful of chips • Skip fried entrées • Fajitas are a very good choice

24. Take Out Can Be HealthyWith Some Simple Changes Italian • Choose alfredo or cream sauces less often • Choose carbonara sauce less often • Choose marinara sauce more often

25. Healthier Take Out Ideas Pizza • Thin-sliced veggie pizza • Add extra veggies • Lower in fat & calories • Eat 2 slices & have a large salad with low-fat or fat-free salad dressing

26. Current Trends with Beverages “We want to move from beverages as an accompaniment to a beverage destination,” says Don Thompson, President of McDonald’s USA. Tampa Bay Times, Nov. 14, 2007 • Beverages are increasing in popularity

27. Are Your Drinks Causing You to Gain Weight?

28. At the Bar • Margarita: • 740 calories • 0 grams of fat • Nachos with Cheese: • 741 calories • 40 grams of fat

29. At the Bar Recommend: • 4 oz. wine • 75 calories • 0 grams of fat This saves you 666 calories

30. Alcohol Basics • Have no more than 1 or 2 servings of alcohol • 1 or 2 times a week • One serving of alcohol is equal to: 1 ½ oz. Hard liquor 12 oz. Light beer 4 oz. Dry wine (Mix with water or sugar-free drink)

31. At the Coffee Shop 2 Glazed Donuts: 420 calories 24 grams of fat Grande Café Latte: (made with whole milk, whipped cream topping with 2 pumps syrup) 430 calories 26 grams of fat

32. At the Coffee Shop Recommend • Non-fat latte with sugar-free syrup • 130 calories • 0 grams fat This saves you • 300 calories • 26 grams of fat

33. Are Smoothies Healthy? • 250-1000 calories • 0-30 grams fat • 7-140 grams CHO

34. Smoothie Recommendations • Decrease CHO to help blood sugar levels • Omit honey or sugar cane extract (Turbinado) • Decreases calories by 50-100 calories • Decreases CHO by 10-30 grams

35. Smoothie Recommendations • Coffee-flavored • Low crb • Try a store-boughtprobiotic dairy drink • Only 90 calories • 17 grams of carbohydrate • 0 grams of fat

36. What If I Over Do It?Keep Monitoring • Keep checking your blood sugar • Check for ketones if over 240 mg/dL • Don’t take a nap, but keep moving • Do the dishes or clean the kitchen

37. What If I Over Do It?Stay Active • Drink more water • Go for a walk after eating, or plan your exercise routine for after meals • Have family or friends go with you • Walk to and from the restaurant

38. What If I Over Do It?Plan Ahead • Go shopping • Walk store to store, skip the bus or the subway • Learn & plan ahead for the next time

39. Additional Information Available • See the Healthy Options Restaurant Guide for websites and phone numbers • 14-Day Menu

40. Resources For more information on these topics contact: (Enter your center/clinic here) (Enter your phone number here) • Diabetes Classes • Individual Consults • Nutrition • Starting insulin • Insulin pump therapy • Support Groups

41. Thank You from CCS Medical Program content developed by CCS Medical’s Certified Diabetes Educators: Mary Ann Strobel, MS, RD/LD, CDE Kris Erdman, RN, BSN, CDE

42. Specializing in convenient home delivery of medical supplies

43. Who is CCS Medical? • 2nd largest home delivery service of medical supplies • 5 major distribution centers nationwide • Servicing about 375,000 patients

44. CCS Medical Patients’ Benefits • Convenient Home Delivery • Helpful Reorder Reminders • Comprehensive Insurance Processing • CDE'S on staff

45. Why do doctors refer their patients to CCS Medical? • Knowledgeable staff • Quality product selection • Reliable Patient Service • Local Education and support

46. Testing Supplies,Insulin Pumps and Insulin Prescription Medications Wound Care Supplies Urological and Incontinence Ostomy Supplies Respiratory Supplies and Medications We Deliver the following:

47. Getting Started is Easy! • Any Questions? • By Completing the form, we can help you get going today!