Are You at Risk for Type 2 Diabetes?
Your chance of developing Type 2 Diabetes increases with the following risk
Age over 45
Family history of diabetes
Some racial or ethnic groups have a greater incidence of diabetes,
including African-American, Hispanic, Asian-American, Pacific Islander,
or Native Americans
Being overweight or obese. More body fat increases chance of insulin
Living sedentary lifestyle
Having low HDL ("good") cholesterol levels
Having high triglycerides
Good news: Even with some of these factors, you can decrease your risk
by losing weight and exercising!
Source: American Dietetic Association
Four Keys to a Heart Healthy Lifestyle
There’s no question that eating smart helps keep your heart healthy,
your blood pressure down, and all of those arteries and veins
flowing. So, whether you are eating at a Juke Joint, a Truck-em-up-
stop or trying to burn some beans in the sleeper, here are some tips
with your heart’s best interests in mind…
All the time:
1. Eat more "good" fats, less "bad" fats
Go with chicken and fish often...baked or broiled. Lose the deep fry!
Pork works too. Beef is OK, but only once a week. It's loaded with more 'bad'
fat. A handful of nuts is a great snack--almonds, walnuts, peanuts--more
"good" fats, but non-salted, please!
2. Watch the salt
Pre-packaged foods, liked canned soup, are loaded with salt. If you choose
these, try to watch your salt intake for the rest of the day.
Pull your hand away from the salt shaker
3. Eat more fiber
Fresh fruits, fresh vegetables, whole grain breads, nuts (see above): all good.
You need about 20-35 grams of fiber a day. Most of us eat 15 or less.
NOTE- Add more fiber slowly; your body needs time to adjust.
4. Get some physical activity.
Exercise increases your 'good' cholesterol and that’ helps keep those fuel
Go Heart Healthy When Eating Out:
1. Watch the portion sizes. It's important to enjoy your foods, but
sample, don't devour! You will eat again!
2. Ask for gravies, toppings and sauces on the side, so you can
control how much you eat.
3. Avoid butter and creamy foods.
4. Ask for a half portion, and (maybe a half price?). If you must get a
full portion, take the other half with you and eat it later. (Refrigerate it.)
5. Drink milk (non-fat or 1%). Dairy has been shown to help in weight
loss when combined with a low calorie diet...and it keeps your bones
Body Mass Index
I have talked about the importance of knowing your Body Mass Index.
The BMI is an important indicator of your overall health. Your BMI (and
your doctor along with your Registered Dietitian) will help your
determine a number of risk factors. The chart below is a calculation
designed to tell you your BMI. It's based upon your height and weight as
converted to metrics.
Body Mass Index Calculator
Body Mass Index
Look for height along left axis, find weight, and BMI will be number along
the top row.
19 20 21 22 23 24 25 26 27 28 29 30 35 40
5'3" 107 113 118 124 130 135 141 146 152 158 163 169 197 225
5'4" 110 116 122 128 134 140 145 151 157 163 169 174 204 232
5'5" 114 120 126 132 138 144 150 156 162 168 174 180 210 240
5'6" 118 124 130 136 142 148 155 161 167 173 179 186 216 247
5'7" 121 127 134 140 146 153 159 166 172 178 185 191 223 255
5'8" 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5'9" 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5'10" 132 139 146 153 160 167 174 181 188 195 202 207 243 278
5'11" 136 143 150 157 165 172 179 186 193 200 208 215 250 286
6'0" 140 147 154 162 169 177 184 191 199 206 213 221 258 294
6'1" 144 151 159 166 174 182 189 197 204 212 219 227 265 302
6'2" 148 155 163 171 179 186 194 202 210 218 225 233 272 311
6'3" 152 160 168 176 184 192 200 208 216 224 232 240 279 319
6'4" 156 164 172 180 189 197 205 213 221 230 238 246 287 328
Overweight if your BMI is between 25-30, Obese if your BMI is 30 and
up; over 40 is morbidly obese
Wt (kg)/ Ht (meters squared)= BMI
FYI ( 1 kg= 2.2 lbs, 1 inch= 2.54 cm)Felecia asks:
Holiday Eating Tips (from the American Dietetic Association)
1. Moderation is always the key
2. This next month is probably not the time to try to lose weight--just try to
3. Balance party eating with regular meals. Go low calorie at regular meals so
you can have a few moderate treats at parties.
4. Have a small snack at home (healthy if possible) before you go to the
party...so you do not walk in the door and dive for the goodies
5. Try sparkling water with lime or lemon instead of alcoholic beverages.
Alcohol can add lots of calories.
6. Make one trip to the buffet instead of many
7. Socialize away from the food, if possible
8. Try to munch on low calories foods...veggies with just a little dip?
9. If you blow it one day, it's not over for the season. Start again the next meal
or the next day or the next event.
10. Don't check your weight more than once a week.
The Roadcookin' Nutrition Quiz
1. Fat is an important part of a healthy meal plan, but saturated fat should be
limited. Which of the following foods contain the most saturated fat?
B) Sirloin steak
D) 2% milk
Answer: B: Sirloin steak
Red meats are typically high in saturated fat. Cooking methods and large
portion sizes can add even more. Eat too much and you’ve got a major risk
factor for heart disease. Walnuts and fish have fat, but they are highest in the
healthier polyunsaturated and monounsaturated fats. Whole milk has the
most saturated fat, skim milk the least; 2% is in the middle.
2. Canned fruits and vegetables can provide what percentage of the good
nutrients found in fresh or frozen produce?
Answer: D: 100%
Canned foods have all the nutritional value of fresh or frozen foods. How?
Produce is picked when ripe and canned shortly thereafter. Freshness is
quickly locked in. Fresh foods can sometimes lose nutrients when they are
stored for periods of time or travel long miles to their destination.
3. True or False: Carbs make you fat.
Too many calories make you fat. Carbs actually preferred choice of energy by
the body. Think variety of carbs, protein and fat. Each is important. Too much
of any of them may cause a weight gain due to excessive calorie intake. An
ideal diet is about 55% calories from carbs, another 15-20% from Protein and
less than 30% from fats.
4. If you want to lower your risk of high blood pressure, you should
A) Smoke cigarettes
B) Limit sausage or bacon to one serving per day
C) Take a vigorous walk every day
D) Eat to your heart’s content
Answer: C: Take a vigorous walk every day
Keep moving! Physical activity combined with a low fat, low salt meal plan is
known to lower blood pressure.
5. True or false: Nuts are full of fat and do not belong in a healthy diet.
Nuts do contain fat, but many heart healthy menus actually encourage a
quarter cup of unsalted nuts each day. They add protein to the diet as well.
Walnuts, peanuts, and almonds are best. Stay clear of cashews because they
do have too much fat.
6. The most important way to prevent food poisoning is by:
A) Eating nothing for a day or two
B) Storing foods safely
C) Washing hands often and properly
D) Separating meats and produce during preparation
Answer: C: Washing hands often and properly
The most important thing you can do to keep from getting sick is washing your
hands. The “stomach flu” is often food poisoning in disguise. You can help to
prevent it by washing your hands before, during, and after preparing food,
before you eat, after using the bathroom, and any time your hands are dirty. If
in doubt, wash. Use soap and water for 15-20 seconds, rinse well, then dry
with a clean paper towel or cloth.
7. New research indicates that this food, when coupled with a healthy meal
plan and regular exercise, will help you lose weight.
B) Chicken wings
D) Orange juice
Answer: A: Milk
Scientific studies show that all dairy products aid in weight management. Milk,
cheese, and yogurt seem to help fat cells burn more fat and trigger fat cells to
make and store less fat. Enjoy 3 servings of dairy each day, continue to be
physically active, and you’ll be on the way to your desired weight.
8. Which of these foods will provide the most fiber?
B) Whole wheat multi-grain bread
C) Jelly doughnut
D) White rice
Answer: B: Whole wheat multi-grain bread
Whole grain breads, fruits, vegetables, and legumes have the most fiber. Not
only does fiber help maintain a healthy digestive tract and prevent
constipation, it can also reduce “bad” cholesterol and keep your heart healthy.
9. A healthy meal plan is one that includes:
A) Protein foods, but few carbohydrates
B) All foods except those with fat
C) Moderate portions of a variety of foods, even treats
D) Everything except foods with sugar
Answer: C: Moderate portions of a variety of foods, even treats
All foods can fit into a healthy meal plan. In fact, a good variety is the way to
go! Avoid any diet than restricts a single food or entire food groups. Not only
will you be missing important vitamins and minerals, you may crave the
banned foods, making it tough to stick to your plan.
10. The nutrition label on a box of candy lists:
Number of servings: 4 Calories per serving: 180 Fat: 0 grams
How many calories will be consumed if all the candy in the box is eaten?
Answer: D: 720
Don’t be misled by a label that indicates 0 grams of fat. The calories still
count! A box of movie candy may seem like a single serving, but could be two
or more. Chow it down all by yourself and by the time you’ve finished it off you
may have eaten 30-50% of your day’s calorie needs, and gained no nutrients
at all! Consider an alternate treat, a smaller portion size or plan to share.
Test Your Calcium IQ
1. Q: True or False: You need calcium throughout your life, not just when you’
A: TRUE- You never outgrow your need for calcium.
2. Q: True or False: A diet low in calcium may increase your risk of
osteoporosis, hypertension, and colon cancer.
A: TRUE- Calcium can help you reach your genetically determined peak bone
mass, usually by age 30. It also helps keep blood pressure in check and
reduces risk of colon cancer.
3. Q: Which has the most calcium per 1-cup serving?
a. whole milk
b. 2% reduced fat milk
c. 1% lowfat milk
d. fat free milk
e. chocolate milk
A: d. Though all are almost equally good sources of calcium, fat free milk has
the most calcium, followed closely by 1% lowfat milk.
4. Q: If you aren’t getting enough calcium from your diet, your body will take it
A: a. The calcium will come out of your bones.
5. Q: Vitamin D helps your body absorb calcium. You can meet your needs for
vitamin D by:
a. Drinking vitamin D-fortified milk
b. Exposure to sunlight
c. Both A and B
A: c. Both A and B. Milk is especially important in winter months when we
cannot get enough exposure from the sun.
Need to Know Nutrition