Hope S. Warshaw - Diabetes Meal Planning Made Easy

Director, Book Publishing, Rob Anthony; Managing Editor, Book Publishing, Abe Ogden; Editor, Rebekah Renshaw; Production Manager, Melissa Sprott; Composition, Circle Graphics; Cover Design, ADA; Printer, Transcontinental Printing.

2010 by the American Diabetes Association, Inc. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in Canada
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The suggestions and information contained in this publication are generally consistent with the ClinicalPractice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Associationits officers, directors, employees, volunteers, and members-assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact the American Diabetes Association at the address below, at booksales@diabetes.org, or by calling 703-299-2046.

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Library of Congress Cataloging-in-Publication Data

Warshaw, Hope S., 1954
Diabetes meal planning made easy / Hope S. Warshaw. 4th ed.
p. cm.
ISBN 978-1-58040-319-1 (alk. paper)
eISBN 978-1-58040-389-4
1. DiabetesDiet therapy. I. Title.
RC662.W315 2010
641.56314dc22

2009046520

To people at risk of and with diabetes:
May the words on the pages of this book encourage you to take actions now to eat healthfully day after day. May healthier eating help you become and stay healthier for years to come.

Table of Contents

Introduction to 4th Edition

By opening the pages of this book you have signaled that you are ready to learn how to eat healthier. Great! You may have been diagnosed with diabetes yesterday have had diabetes for many years, have just been told you are at high risk for developing type 2 diabetes, or are concerned about a family member or friend with diabetes. Whatever your situation, this book will help you uncover the details about healthy eating with diabetesfrom the basics of what to eat, to the practical skills of shopping, planning healthy meals, and even eating healthy restaurant meals.

Hands down, healthy eating day after day is the most difficult and challenging part of taking care of diabetes, especially today in our fast-paced convenience-driven world. Diabetes Meal Planning Made Easy helps you learn which changes to make in your eating habits and food choices. This book provides you with lots of easy ways to make these changes. It also helps you analyze your current food habits and lifestyle to determine your helpful and harmful habits. It will also help you continue to enjoy the many foods you love to eat. Yes, thats right, you dont have to give up the foods you enjoy!

A healthy eating plan is an essential component of your diabetes carewhether or not you take blood-glucose-lowering medications or other medications to control your blood pressure, lipids, and more. As you thumb through the pages ahead, keep in mind that today, research suggests that the best way to stay healthy with diabetes over the years is to get and keep your blood glucose, blood lipids, and blood pressure in your target rangesyoull soon know these as your diabetes ABCs.

If you have opened this book to find a one-size-fits-all diet or a magic bullet approach to weight loss, youve come to the wrong place. (Weight loss and diabetes control take persistence and hard work and youll get plenty of tips for success in the pages ahead.) Youve come to the right place if you want an approach to help you slowly change your eating habits for the rest of your life, lose weight (if you need to), and keep the weight off.

If you are at high risk for type 2 diabetes or already have type 2 diabetes, its highly likely that some weight loss will benefit your health. Keeping the weight off will be just as important. Every chapter is chock full of tips and strategies for healthier eating as well as weight loss and long-term control.

Your goal should be to develop a healthy eating plan that you are willing and able to follow the rest of your life. Thats how long youll have diabetes.

Diabetes Meal Planning Made Easy is divided into three sections:

Section 1: Diabetes, Nutrition, and Healthy Eating Basics

Learn about nutrition basics, including carbohydrate, protein, and fat. Review the healthy eating guidelines that are beneficial for everyone, from young to old, as well as specific recommendations for people with various types of diabetes. Also learn about vitamins, minerals, and supplements and find out how much sodium to include in your eating plan.

Section 2: Foods by Group

Learn about the food groups. These include the starches and grains, fruits and fruit juices, vegetables (non-starchy), meats, and dairy foods. Youll also find out about other kinds of food you eat: fats and oils, sugar and sweets, alcoholic and non-alcoholic beverages, and even mixed-up foods like pizza, soups, and frozen meals. Learn which nutrients are provided by the foods in each food group and discover easy ways to eat more or less of those foods to achieve your diabetes goals. Youll also read the stories of how people with diabetes, like you, have been able to set and achieve their healthy eating and diabetes goals.

Section 3: Putting Healthy Eating into Action

This section helps you apply the knowledge and strategies youve learned in the first two sections to plan healthy meals and snacks every day. Learn how to set short-term goals and evaluate their success to achieve and maintain healthy behavior changes, practice portion control, read food and Nutrition Facts labels, and eat healthier restaurant meals.

Think of your healthy eating plan and healthier habits as long-term works in progress. Dont try to change everything at once. Take one step at a time. Keep in mind that any change you make to eat healthier is a step in the right direction. Also, keep in mind that none of this is easy. Think about finding a supportive network to maximize your success. Local support groups, Weight Watchers meetings, or online diabetes and/or weight control support networks are a great place to start.