Patti B. Geil - What Do I Eat Now?: A Step-by-Step Guide to Eating Right with Type 2 Diabetes

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Printed in the United States of America
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The suggestions and information contained in this publication are generally consistent with the Standards of Medical Care in Diabetes 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 membersassumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

Dr. Maria Mupanomunda conducted the internal review of this book to ensure that it meets American Diabetes Association guidelines.

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

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American Diabetes Association
1701 North Beauregard Street
Alexandria, Virginia 22311

DOI: 10.2337/9781580405584

Library of Congress Cataloging-in-Publication Data

Ross, Tami, author.
What do I eat now? : a step-by-step guide to eating right with Type 2 diabetes / Tami A. Ross, RDN, LD, CDE, MLDE & Patti B. Geil, MS, RDN, CDE, MLDE, FAND, FAADE. Second edition.
pages cm
Revision of: What do I eat now? / Patti B. Geil & Tami A. Ross.
Includes index.
Summary: This book will help the reader simplify life with diabetes by leading them through basic nutrition survival skills and behavior changes. Food and nutrition options are clearly outlined, and specific meal menus with simple, wholesome recipes are given Provided by publisher.
ISBN 978-1-58040-558-4 (paperback)
1. DiabetesDiet therapyRecipes. 2. DiabeticsNutrition. I. Geil, Patti Bazel, author. II. Title.
RC662.G452 2015
641.5'6314dc23
2015011143
eISBN: 978-1-58040-640-6

To all of my patients over the years who have said, Just tell me what to eat!: Thank you. You are the inspiration for this book.
T.A.R.

To those who face the challenge of healthy eating while living with diabetes every day: You can do it! Remember, there is no diet that will do what healthy eating does.
Skip the diet. Just eat healthy.
P.B.G.

Table of Contents

Diabetes and Nutrition 101

Carbohydrate Control

Portion Size Matters

Learn about Labels

Plan Smart, Shop Smart, Cook Smart

Eat Out, Eat Right

Savvy Snacking

Other Notable Nutrients

Recipe Renewal

Special Occasion Strategies

Looking Back, Looking Ahead

Change for the Better!

Perhaps youve just been diagnosed with type 2 diabetes. Or maybe youve had diabetes for some time and havent been able to control your blood glucose levels to the degree that youd like. Whether you are newly diagnosed or have a newfound interest in diabetes self-management, youll discover that healthy eating is fundamental to taking good care of yourself.

Managing type 2 diabetes can feel like an overwhelming challenge at times. Research has shown that if an individual with type 2 diabetes who takes an oral medication followed all of the standard recommendations for self-care, it would consume 143 minutes of each day. Those two or more hours spent each day checking blood glucose levels, taking medication, exercising, and eating right translate into a part-time job! Even more, it probably wouldnt surprise you to find out that of the 143 minutes required to care for your diabetes, almost half of them would be related to food: meal planning, shopping, and preparing meals. Add to this the often conflicting nutrition advice you hear from friends and the media. Its enough to make you throw up your hands in frustration and shout, Cant somebody just tell me what to eat?

How This Book Can Help

What Do I Eat Now? has been written to help simplify your life with diabetes by leading you through basic nutrition survival skills and behavior changes. Your food and nutrition options are clearly outlined, and you will be given specific meal menus with simple, wholesome recipes. At the same time, you will learn about a diabetes nutrition topic in each chapter and see the next steps you need to take to reach your goal of healthier eating. Over time, the lessons you learn can help you make the right food decisions in whatever situations you may face, from eating out, to surviving holidays, to enjoying favorite family recipes. We routinely hear from our patients that making those better-for-you food decisions soon becomes habit.

Each chapter of What Do I Eat Now? contains:

A menu for breakfast, lunch, dinner, snack time, or a special occasion. The menus provide you with two options: a meal of 4560 grams of carbohydrate, or one with 6075 grams of carbohydrate. You can choose the option that best meets your individual nutrition needs. Youll also find tips for making each menu simpler and quicker. If grams of carbohydrate are new to you, an explanation will follow in .

A recipe from that chapters menu, complete with nutrition analysis. By the time you finish this book, youll have many quick, easy, and delicious recipes to add to your personal collection.

Remember, the best nutrition plan is one thats individualized based on your food preferences to help you achieve optimal diabetes control and overall health. Work with your registered dietitan/registered dietitian nutritionist (RD/RDN) and diabetes health-care team to determine which menus, recipes, and tips are right for you.

Preparation Is the Secret to Success

The first step to achieving success in following a healthy meal plan for diabetes is to visualize what that success looks like for you.

How do you see yourself managing your meal plan a month from now?

Will you be eating breakfast every morning?

Will you have replaced your mid-afternoon run to the vending machine with a healthy snack from home?

Will you be making better choices in the grocery store, based on what you read on food labels?