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Participant GuideEat Well to Prevent T2
Session FocusEating well can help you prevent or delay type 2 diabetes.This session we will talk about:zz Howto eat wellzz How to build a healthy mealzz The items in each food groupYou will also make a new action plan!Tips: Use herbs, spices, lemon juice, and low-fat dressingto 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:zz Low in calories, fat, and sugarzz High in fiber and waterzz High in vitamins, minerals, and proteinLimit items that are:zz High in calories, fat, and sugarzz Low in fiber and waterzz Low in vitamins, minerals, and proteinParticipant Guide: Eat Well to Prevent T22
Drink—waterA Healthy MealDairy—1 cup skim milkFruit—1 appleGrains andstarchy foods—potatoesProtein foods—chickenNon-starchyveggies—saladYou’ll want to make: Halfof 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: Asmall amount of dairy (1 cup skim milk) A small amount of fruit (one apple, half a banana, ½ cup berries) A drink that has low or no calories (water, sparkling water, coffee without sugar)Participant Guide: Eat Well to Prevent T23
Make Your PlateWrite the number of the correct food group on each line.Then create a healthy meal by listing items that you like. Youcan use “Foods to Choose” on pages 5-7 for ideas.Food GroupsGrains and starchy foods3. Protein foodsFruit6. DrinkParticipant Guide: Eat Well to Prevent T24
Foods to ChooseNon-starchy veggies: Asparagus Broccoli Cabbage Carrots Celery Cucumbers Leafygreens 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 YourSources: CDC, ADAParticipant Guide: Eat Well to Prevent T2favorites:5
Foods to ChooseProtein 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-fatcheese Plain low-fat soy or almond milk Plain nonfat or low-fat yogurt Skim or low-fat milk Yourfavorites:Sources: CDC, ADAParticipant Guide: Eat Well to Prevent T26
Foods to ChooseFruit: Apples Apricots Blueberries Dates Grapefruit Grapes Oranges Strawberries Yourfavorites:Drinks: Coffeewithout sugar Sparkling water Tea without sugar Water Your favorites:Sources: CDC, ADAParticipant Guide: Eat Well to Prevent T27
Foods to LimitSweet foods: Candy Cookies Cornsyrup Honey Ice cream Molasses Processed snack foods Sugar Other examples:Fatty foods: Butter Creamysalad dressing Deep fried foods (French fries) Fatty meat (bacon, bologna, regularground beef) Full-fat cheese Lard Shortening Whole milk Other examples:Sources: CDC, ADAParticipant Guide: Eat Well to Prevent T28
How to Cope with ChallengesIt can be challenging to shop, cook, and eat well. Here are some common challengesand ways to cope with them. Write your own ideas in the column that says “OtherWays to Cope.” Check off each idea you try.ChallengeShopping thisway coststoo much.Shopping andcooking thisway takes uptoo much time.Ways to CopeUse coupons.Buy in bulk.Buy things on sale.Grow your own veggies and fruit.Buy frozen veggies and fruit.Buy veggies and fruit in season.Other Waysto CopeTo free up time in general:Be more organized.Ask friends or family to help youget things done.Take your kids with you to thegrocery store and turn it into a funfield trip.To find time to shop for healthy food:Shop on the weekend.Shop in bulk.Use a list to make sure you geteverything you need.Buy healthy convenience items,like prewashed salad.To find time to cook healthy food:Look for recipes for fast,healthy meals.Do some prep work before work inthe morning.Participant Guide: Eat Well to Prevent T29
How to Cope with ChallengesChallengeI don’t like theway this foodtastes.It’s unpleasant/boring/hardto shop, cook,and eat thisway.Ways to CopeOther Waysto CopeChange your favorite dishes tomake them healthier.Choose cheeses that are strongtasting and fairly low in fat, suchas Parmesan and feta.Choose good quality items.Choose items with a variety offlavors, textures, scents, andcolors.Cook veggies like green beans andbroccoli lightly, so they stay crispand colorful.Dress up food with herbs, spices,low-fat salad dressing, lemonjuice, vinegar, hot sauce, plainnonfat yogurt, and salsa.Grill or roast veggies and meat tobring out the flavor.Shop, cook, and eat healthy withfriends and family.Learn new cooking methodsand recipes from books, articles,and videos. Or take a healthycooking class.Try new ingredients.Participant Guide: Eat Well to Prevent T210
A small amount of dairy (1 cup skim milk) A small amount of fruit (one apple, half a banana, ½ cup berries) A drink that has low or no calories (water, sparkling water, coffee without sugar)
