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Healthy Shopping & Food labeling: from Choices to decisions: Amal Kenanah A healthy and balanced diet can help you to control the condition more effectively. People need to make the right choices when shopping for food. However, this does not need to be a complicated ordeal of label analysis and sugar content measurements. The ideal shopping list for people is trying to eat a healthy, balanced diet. The important of Shopping is: - Choose healthy food such as low fat, low sodium, sugar free diet will delay any Diabetes complication diseases such as: Hyper‐lipidemia, Hypertension, Heart disease, and obesity - Choose food that don’t contain a lot of preservatives such as (artificial colors, and taste) will avoid infectious diseases and allergies - Not following media advertising will make the choice for healthy food better - Wasting time with food choices better than eating unhealthy food - Spend more time in choosing good product by reading labels, serving size, and low calorie food will help to spend less time choosing the product from your shelves. - Smart shopping will be by: - Eating a variety of foods - Maintain a healthy weight - Choose a diet low in fat, saturated fat, and cholesterol - Choose a diet with plenty of vegetables, fruits, and grain products - Use sugars only in moderation Use salt and sodium only in moderation The most important thing to remember for any type of healthy items is this: - 1gm fat = 9 calories - 1gm protein = 4 calories - 1gm carbohydrate = 4 calories There four type for choosing the healthy items: - Ingredients Food Pyramid - Exchange list - Food labels - INGRADIENTS: It is the content of the food but with no amount. First four content are the highest that the products contain and then the rest will be in small amount FOOD PYRAMIDS: It is a guide for healthy eating that suggests eating a variety of food while eating the appropriate amount from each group of food “serving size”. It has six sections for food groups. These sections vary in size. The largest group is grains, beans, and starchy vegetables, rice. That means you should eat more serving of this group than of any of the other foods. The smallest group fats and sweets are at the top of the pyramid. This tells you to eat very few servings from these food groups. It talked about serving size. EXCHANGE LIST: It is the serving size that needed for the person from all kind of food in each food group FOOD LABELS: Food labels that include nutrition and ingredient information are the most efficient and practical way to communicate much of these data. How to read food labels: According to the Nutrition Labeling and Education Act, all food labels must contain the following information: Title: When you see the title “ Nutrition Facts “, you know this is the current information label approved by the FDA Serving Size: It is the amount of the food you would need to eat to get the amount of listed nutrients
Calories: Is the unit of energy that measures how much energy food provides to your body. Total Calories and Calories for fat, Cholesterol and Saturated Fat: Because fat is very high in calories, it’s maintained with the calories and usually measured in grams. Too much fat can lead to obesity and complication of it such as diabetes, heart disease, and hypertension Sodium: Is a mineral which is found in salt and other foods, it’s a nutrient that can have bad health effects. Total Carbohydrate: Carbohydrates are in foods like bread, potatoes, fruits and vegetables, pasta, rice. It gives the nutrients and energy . Dietary Fiber: Fiber itself has no calories and is necessary part of a healthy diet, and can reduce cholesterol levels. Sugar: Sometimes listed under total carbohydrate, it’s found in most foods, starchy foods (pasta). Sugar is empty calories that increase weight and end up with obesity. Protein: It’s measured by grams, most of the body including muscles, skin and the immune system is made up of protein if the body doesn’t get enough fat and carbohydrates, and it can use protein for energy . Vitamins and Minerals: They are very important to build the body and each person must reach the amount that the body needs to protect the body from diseases. How to live Healthy life style: 1‐ Healthy meals include foods that contain carbohydrate, protein, and fat. For people carbohydrate is the most important nutrient to consider in making food choices. If you know how many grams or CHO you are eating, then you’ll know where your blood glucose level is headed. This is why planning meals and a snack is so important. 2‐ For persons with diabetes, there is no scientific evidence to unnecessarily restrict sucrose and other sugars; foods containing high proportions of added sugars should be used sparingly in the context of a healthful diet, and should be counted for other CHO in the meal plan 3‐ People with Diabetes should eat at least three servings a day because it is important and full of vitamins, minerals and fibers also it is low in calories 4‐ Try to concentrate in fruits on whole one instead of juices because juices increase the blood glucose level very quickly also should be limited to two serving a day 5‐ The recommended daily allowance (RDA) for protein such as meat, poultry, seafood, cheese, egg is 0.8 grams/kg of body weight References: 1‐ World Health Organization (WHO) 2‐ U.S. Food and Drug Administration – Center of Food Safety and Applied Nutrition 3‐ University of Florida – Institute of Food and Agricultural Sciences 4‐ Canadian Diabetes Association 5‐ United State Department of Agriculture (USDA)
Identifying and addressing obesity risk associated with diabetes: Amal Kenanah The significant increase in the prevalence of obesity and diabetes in recent years , and the epidemic is spreading around the world as Western lifestyles are increasingly adopted. Obesity is associated with numerous co‐morbidities, and is also a risk factor for developing type 2 diabetes. Reducing the incidence of obesity may be the most effective health‐care cost‐savings measure available. The prevalence of obesity among persons diagnosed with diabetes was 53% in men and 58% in women. Even higher percentages were classified as overweight – 86.3% in men and 84.2% in women. Overweight was de�ined as a body‐mass index (BMI) of 25.0 to 29.9, and obesity as a BMI> 30. Waist circumference (WC) is strongly linked to obesity‐associated risks especially for cardiovascular diseases and Diabetes. Modest weight loss, de�ined as a loss of 5% to 10% of baseline weight, has received increasing attention as a new treatment strategy for overweight and obese patients The Diabetes Prevention Program will be highly successful with multicenter clinic (Physician, Clinical Dietitian, Psychologist, Physical Activity Specialist, treatment options may also include pharmacologic and surgical interventions specially in morbid obese), also the evaluation by following up the person to help them to change their lifestyle prevent or delay the onset of diabetes in individuals at risk. Morbidly obese individuals may require more aggressive intervention. However, many persons who have tried weight loss in the past have regained all or most of the weight they lost. Prevention and control of obesity: 1. Promote the availability of affordable, healthy food and beverages. 2. Support healthy food and beverage choices. 3. Encourage physical activity or limit sedentary activity among people of all ages. 4. Create safe communities that support physical activity. 5. Encourage communities to organize for change. 6. Work with health insurers and third party payors to recognize the link between obesity and other chronic illnesses, and the need for lifestyle interventions. 7. Advocate for diabetes educators to be reimbursed for self‐management education and training of people with obesity at high risk for developing type2 diabetes. References: 1‐ American Association for Diabetes Educator (AADE) 2‐ American Journal of Clinical Nutrition, Vol. 76, No. 4, 743, October 2002 3‐ American Diabetes Association (ADA) 4‐ World Health Organization
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