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Canwest News Service
Fact or myth: people with diabetes must follow a special diet. If you answered fact, you're not alone, says Registered Dietitian Jill Zweig.
"T hat's a big misconception," she says. "the truth is the same principles [of healthful eating] that apply to people with diabetes also apply to the general population."
It's a lesson that Zweig frequently shares with clients in the diabetes education program at toronto's Sunnybrook Hospital. As a certified diabetes educator, Zweig teaches people how to make healthful food choices. that means following Canada's Food Guide, selecting high-fibre and low-fat foods, and eating portion-controlled meals at regular intervals. But contrary to popular belief, sugar isn't a definite no-no.
"it's about moderate portions," Zweig says. "there's really nothing that people with diabetes can't have, but they do need to ask themselves 'what am i eating? How much am i having? And when or how often am i having it?'"
The result, she says, is a balanced approach to diabetes management–and the benefits are significant. they include minimizing fluctuations in blood glucose levels, helping to achieve weight loss, supporting overall health, and lowering the risk of developing cardiovascular disease and other problems associated with diabetes.
The first step on the road to optimal health is paying attention to your carbohydrate intake. Although carbs have been demonized by celebrity diets, this critical source of energy plays an essential role in regulating blood sugar. On that note, Zweig recommends that everyone consume between 25 to 50 grams of fibre each day. Food such as whole-grain cereal and bread, and whole wheat pasta will help you achieve that goal.
Next up is protein. Zweig advises limiting your daily protein intake to between five and eight ounces (141 to 226 grams). to that end, select lean meat with little or no added fat or salt. Frequently replace meat with peas, beans and lentils. And each week, eat at least two servings of fish (e. g. char, herring, salmon, trout, sardines and mackerel).
Finally, Canada's Food Guide recommends that 19-to-50-year-old women eat seven to eight servings of vegetables and fruit each day. Men in the same age group need slightly more, at eight to 10 servings. And both males and females over age 51 require seven servings.
Moreover, the type of veggies and fruit you choose makes a difference. every day, eat at least one dark green vegetable (e. g. broccoli, romaine lettuce and spinach) and one orange vegetable (e. g. sweet potato, carrots and winter squash). Choose more fresh and unprocessed vegetables and fruit that have been prepared with little or no added fat, sugar or salt. And, more often than not, select vegetables and fruit over juice.
Along the way, keep your eyes open for hidden sources of fat and salt in food. For example, a 2004 community health survey indicated that Canadian adults consume an average of nearly 3,100 milligrams of sodium daily, more than double the recommended level.
In spite of helpful guidelines, however, Zweig admits that it still can be challenging to eat right. She attributes the problem to advertising and society's super-sized outlook on food. For proof, she points to a few examples: muffins now have the same proportions as mini cakes, sandwiches are measured in feet, and the size of dinner plates and glasses has grown considerably. even a large bag of movie popcorn, measuring in at more than 20 cups, contains more than seven times the recommended amount.
"Within this context, healthful eating is considered abnormal," Zweig explains.
Another concern is that we see food as far more than just nutrients. instead, we reach for food when we're frustrated, sad and bored or when we want to celebrate.
"These are learned behaviours and associations, and they are tough to change," Zweig says. "Just consider how you feel when you think about broccoli as compared to a hot-fudge sundae."
So, in the face of these struggles, how is a well-intentioned person supposed to choose the best foods? Recognizing the challenges is important, Zweig says. As is identifying the barriers to eating right, brainstorming solutions and, if necessary, working with a dietitian to set goals.
"Any solution needs to be tailored to fit your life," she says. "We need to reflect [on our choices] and make changes all of the time."
For a copy of Canada's Food Guide, visit www.healthcanada.gc.ca/foodguide
