Eat Well to Prevent T2

Session Focus

Eating well can help you prevent or delay type 2 diabetes.

This session we will talk about:

• How to eat well
• How to build a healthy meal
• The items in each food group

You will also make a new action plan!

Tips:

• Use herbs, spices, lemon juice, and low-fat dressing to make veggies taste better.
• Fill up on fiber and water.
• Shop, cook, and eat healthy with friends and family

Key points to remember:

Choose items that are:

• Low in calories, fat, and sugar
• High in fiber and water
• High in vitamins, minerals, and protein

Limit items that are:

• High in calories, fat, and sugar
• Low in fiber and water
• Low in vitamins, minerals, and protein

A Healthy Meal

You'll want to make:

• Half of your plate non-starchy veggies (such as broccoli, lettuce, peppers)
• A quarter of your plate grains and starchy foods (such as potatoes, oatmeal)
• Another quarter of your plate protein foods (such as chicken, lean meat, fish)

You can also have:

• A small amount of dairy (1 cup skim milk)
• A small amount of fruit (one apple, half a banana, 1/2 cup berries)
• A drink that has low or no calories (water, sparkling water, coffee without sugar)

Make Your Plate

Write the number of the correct food group on each line. Then create a healthy meal by listing items that you like. You can use "Foods to Choose" for ideas.

Foods to Choose

Non-starchy veggies:

• Asparagus
• Broccoli
• Cabbage
• Carrots
• Celery
• Cucumbers
• Leafy greens
• Mushrooms
• Onions
• Peppers
• Tomatoes
• Your favorites:
• __________________
• __________________

Grains and starchy foods:

• 100% corn tortillas
• 100% whole grain cereal
• 100% whole wheat bread
• Black beans
• Brown rice
• Corn
• Green peas
• Lentils
• Oatmeal
• Popcorn
• Potatoes
• Pumpkin
• Yams
• Your favorites:
• __________________
• __________________

Protein foods:

• Eggs (but limit yolks)
• Fish and seafood (catfish, cod, shrimp)
• Lean meat (lean ground beef, chicken and turkey without skin, pork loin)
• Nuts (limit because high in fat)
• Your favorites:
• __________________
• __________________

Dairy foods:

• Low-fat cheese
• Plain low-fat soy or almond milk
• Plain nonfat or low-fat yogurt
• Skim or low-fat milk
• Your favorites:
• __________________
• __________________

Fruit:

• Apples
• Apricots
• Blueberries
• Dates
• Grapefruit
• Grapes
• Oranges
• Strawberries
• Your favorites:
• __________________
• __________________

Drinks:

• Coffee without sugar
• Sparkling water
• Tea without sugar
• Water
• Your favorites:
• __________________
• __________________

Foods to Limit

Sweet foods:

• Candy
• Cookies
• Corn syrup
• Honey
• Ice cream
• Molasses
• Processed snack foods
• Sugar
• Other examples:
• __________________
• __________________

Fatty foods:

• Butter
• Creamy salad dressing
• Deep fried foods (French fries)
• Fatty meat (bacon, bologna, regular ground beef)
• Full-fat cheese
• Lard
• Shortening
• Whole milk
• Other examples:
• __________________
• __________________

How to Cope with Challenges

It can be challenging to shop, cook, and eat well. Here are some common challenges and ways to cope with them. Write your own ideas in the column that says "Other Ways to Cope." Check off each idea you try.