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Tips from the Diabetic Educator

BE A SMART EATER

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Learn about the nutrients of foods you like. – Carbohydrates, Protein, Fat— How much of each are in your favorite foods?

You do not need to be a master chef to know frying adds fat.

Example – 2 oz steamed clams w/ lemon = 60 calories and less than 1 gram of fat 2 oz fried clams = 250 calories and 13 grams of fat.

The point is not that you eat fried clams. It is that you know the difference in the nutrients and you plan for them in your meal plan. If you choose fried clams, you are eating 2 ½ servings of fat + 1 bread serving along with the protein in the clams. If you eat the steamed clams, you are eating one exchange of protein.

Another example is steak. A 3-ounce T-bone has 60 calories and 6 grams more fat than a 3-ounce sirloin.

How the food is cooked makes a difference. Many restaurants brush on fat before broiling. Ask that yours be prepared without fat.

Example— Chicken breast, broiled w/o skin = 280 calories + 6 grams of fat. This counts as 3 protein exchanges or servings. Leave the skin on, dip it in batter and deep fry, you eat over 600 calories, 25 grams of fat, 25 grams carbohydrates. So, you not only ate the 3 servings of protein, you also just ate 5 servings of fat and 2 servings of bread. And you thought you were eating chicken!

Facts and Figures About Diabetes

The clinical term for diabetes is “Diabetes Mellitus”.

Approximately 16 million Americans have diabetes. 
Only about 10 million have actually been diagnosed.

Approximately 18% of Americans 65 years of age and older have diabetes.

Half of all diabetes cases occur in people over 55.

Between 1958 and 1997, the number of people diagnosed with diabetes has increased from 1.6 million to approximately 10 million.

Type –2 diabetes (non-insulin dependent) is far more common than type–1 diabetes (insulin dependent). Type–2 diabetes affects 90-95% of people with diabetes and generally occurs after the age of 40. Type–1 diabetes affects the other 5-10% of people with diabetes and the onset usually occurs during childhood.

Informative Websites

Heart Center Online - http://www.heartcenteronline.com/

National Diabetes Education Program - http://www.ndep.nih.gov/

Center for Disease Control and Prevention - http://www.cdc.gov/diabetes/ndep/

National Institute of Diabetes & Digestive & Kidney Diseases - http://www.niddk.nih.gov/

Courtesy of www.diabetic-recipes.com

Chicken Whole Meal Casserole (makes 8 servings)

Olive oil cooking spray

2 whole boneless, skinless chicken breasts, about 8 ounces (480 g) each, halved

4 boneless, skinless chicken thighs, about 4 ounces (240 g) each

8 small red potatoes, about 1 pound (960 g) total, scrubbed and quartered

8 ounces (480 g) fresh mushrooms, quartered

1 large onion, 8 ounces (480 g), thinly sliced

4 cloves garlic, peeled and thinly sliced

8 dried apricot halves

8 dried pitted prunes

½ tablespoon (7.5 ml) crushed dried thyme

½ teaspoon (2.5 ml) crushed dried rosemary

freshly ground pepper

1 tablespoon (15 ml) olive oil

1 small navel orange, washed and thinly sliced crosswise

1 large lemon, thinly sliced and seeds removed

1. Preheat oven to 375¡F (190¡C), Gas Mark 5. Lightly coat a large baking pan with cooking spray.

2. Rinse chicken pieces; remove and discard any visible fat. Pat chicken pieces dry with paper towels.

3. Arrange chicken in the prepared pan and surround with potatoes and mushrooms. Scatter onion and garlic over chicken and vegetables. Sprinkle with thyme, rosemary, and pepper. Drizzle the olive oil over all. Arrange orange and lemon slices on top. Cover the pan tightly with aluminum foil and bake for 45 minutes, uncovering the pan during the last 5 minutes of baking time.

4. Serve at once.

Per serving:

247 calories (18% calories from fat), 27 g protein, 5 g total fat (1.0 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 80 mg cholesterol, 92 mg sodium

Diabetic exchanges:

3 lean protein (meat), 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)

Copyright © 1997-2004 Diabetic-Lifestyle.

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