Healthy eating and physical activity are great tools for helping prevent chronic diseases like diabetes. Let’s talk about ….. DIABETES PREVENTION

What is this presentation about? Let’s start with an icebreaker! 1 What is diabetes? 2 How can HEALTHY EATING help prevent diabetes? 3 How can PHYSICAL ACTIVITY help prevent diabetes?

ICEBREAKER ACTIVITY What is your favorite food?

LET’S TALK ABOUT….. DIABETES An overview 1 What is diabetes?

Diabetes is a disease that occurs when the body cannot control how much sugar (glucose) is in the blood. Controlling blood glucose is very important since too much or too little glucose can have serious health consequences.

Type 1 Diabetes - Autoimmune disease (cause is unknown) - Cannot be prevented - Usually occurs in children – Will require that a person take insulin everyday to control blood glucose Type 2 Diabetes - The most common form of diabetes - Many risk factors that may increase your chances of developing type 2 diabetes -The good news is there are things you can do to prevent it! Gestational Diabetes - Gestational diabetes occurs in pregnant women - Gestational diabetes can be harmful to both the baby and mother

How to prevent TYPE II DIABETES PHYSICAL ACTIVITY HEALTHY EATING May help PREVENT type 2 diabetes

2 LET’S TALK ABOUT….. HEALTHY EATING How can HEALTHY EATING help prevent diabetes?

GROUP DISCUSSION What does HEALTHY EATING mean to you?

There is no ‘RIGHT’ answer when it comes to healthy eating. All foods can fit in moderation and by following Canada’s Food Guide.

Using the guide 1.Find your age and sex group in the chart 2.Look down the column to the number of servings you need from each food group every day

What are the main messages in Canada’s Food Guide?

colorful vegetables everyday (try some dark green and orange vegetables) vegetables and fruit for snacks everyday (fresh or frozen are both great!) to drink water instead of juice or pop whole grain products more often than white (whole wheat pasta, whole grain bread, brown rice) low fat dairy products over high fat ones (skim, 1%, or 2% milk, low fat yogurt, low fat cheese) meat alternatives more often (beans, lentils, eggs) lean fresh meats most often (wild game, fish, chicken breast or chicken thighs) cooking methods that use little added fat (boiling, roasting, sautéing)

foods that are high in fat (ice cream, cake, donuts, pastries, muffins) foods that are very salty (chips, nachos, salted nuts) empty calories or foods that don’t provide many nutrients (candy, chocolate, energy drinks) drinks that are high in sugar (pop, fruit beverages, iced tea made from crystals) convenience foods and restaurant foods (frozen meals, fast food, frozen pizza) processed meats with extra fat and salt (bologna, Klik, bacon, ham, deli meats) fats that are solid at room temperature (butter, lard, hydrogenated margarine) cooking methods that add a lot of fat (deep frying)

HEALTHY EATING May help control blood glucose May help achieve and maintain a healthy weight Can provide more energy for physical activity Makes you feel great!!

3 How can PHYSICAL ACTIVITY help prevent diabetes? LET’S TALK ABOUT….. PHYSICAL ACTIVITY

GROUP DISCUSSION What is Physical Activity?

Physical Activity is when you move your body. It can be grouped into 4 categories: SPORTS EXERCISE ACTIVITIES OF DAILY LIFE TRADITIONAL ACTIVITIES

The amount of physical activity you need depends on your age: Adults that are 18 and over 150 minutes of moderate to vigorous activity every week OR 30 minutes per day. Children over 5 years and Youth AT LEAST 60 minutes of activity every day Small children, Toddlers, and Preschoolers Should be active throughout the day..

to walk or bike whenever possible to spend time outside when the weather is nice. Go for a walk or spend time in your garden to be active instead of watching TV or spending time on a computer a variety of activities that work all parts of your body (sit-ups, push-ups, walking, playing sports, pulling weeds from the garden) to make physical activity a family event (do a physical activity like playing a game instead of watching TV in the evenings) to find time everyday (by doing a little activity everyday even for a few minutes getting in your physical activity won’t feel so overwhelming) to try something new (ask a friend to play a new sport or try stretching, running, and fishing for the first time) chores around the house that require movement (raking, mopping, and chopping wood all count as physical activity)

driving to places that are close enough to walk to the time spent watching TV the time spent on the computer or playing video games the time kids spend on activities that involve sitting the time spent inside when the weather is nice how many sedentary activities you plan (choose family time that incorporates physical activity) your risk for disease like heart disease, diabetes, and cancer by doing more physical activity

PHYSICAL ACTIVITY May help control blood glucose May help achieve and maintain a healthy weight Promotes more energy for daily tasks such as cooking healthy meals Makes you feel great!!

ANY QUESTIONS? Time for a body break!