1. Presented by: Sarah Dacey RD CDE Carla Campbell RD CDE
Diabetes On the Go Helping people make the best choice wherever they are!
Presented by:
Sarah Dacey RD CDE
Carla Campbell RD CDE

2. Outline Diabetes review Why healthy eating matters
Tips for when life happens
Discussion
Questions

3. Session goal
At the end of this session you will be able to support your clients with
Quick and healthy meal ideas
Grocery store shortcuts
Better take out options

4. Your body needs sugar for energy
Insulin + Sugar = Energy! 

5. Not enough Insulin + Sugar = Fatigue 
Type 2 diabetes
Not enough Insulin + Sugar = Fatigue 

6. The Healthy Plate

7. Making it happen How to eat vs. what to eat Consistency vs. perfection
3 meals and 2-3 snacks per day
Consistency vs. perfection

8. Making it happen
Healthier eating doesn’t have to be fancy, complicated or expensive
Aim for:
3 food groups at meals
2-3 food groups at snacks

9. Balanced meals in a flash
Scrambled eggs
Whole grain toast
Side salad

10. Balanced meals in a flash
Countertop grilled chicken breast
Microwave ‘baked’ potato
Microwave steamed vegetables

11. Balanced meals in a flash
Whole grain pita pizza – tomato sauce, veggies and low fat cheese
Veggies and low fat dip (make extra for tomorrow’s lunch!)

12. Balanced meals in a flash
Cheese quesadilla (add some leftover grilled chicken!)
Finish off that salad

13. Compliment your meals with…
Fruit and milk/yogurt

14. Grab and go snacks Fruit + cheese Veggies + hummus Yogurt + berries
Whole grain crackers + nut butter
Homemade muffin + hardboiled egg

15. Grocery store shortcuts
Prepared/quick foods:
Salads
Fruit/veg trays
Single serve hummus, cottage cheese, brick cheese, hardboiled eggs
Ready made sandwich
Pizza crust

16. Grocery store shortcuts
Frozen foods:
Vegetables and fruits
Lean burgers and meatballs
Fish
Falafel
Pre-portioned microwave dinners
Read the label!

17. Tips for a well-stocked kitchen
The best way to cook fast, healthy meals
Keep pantry and fridge stocked with healthy foods that are lower in sodium and fat

18. Tips for a well-stocked kitchen: Vegetables & Fruit
Fresh vegetables & fruit
variety + colour
Frozen vegetables
without sauce
peas, carrots, leafy greens (spinach), broccoli, cauliflower
Frozen fruit
berries, mango
Canned vegetables
less sodium
rinse well with water

19. Canned tomatoes
without added salt
lowest sodium
Jarred pasta sauce
tomato-based
less than 15% DV of sodium/ serving
Canned fruit
packed in juice, not syrup
mandarin oranges, pears, peaches, pineapple

20. Grain products
Whole grains - pasta, brown rice, wild rice, quinoa, bulgur, oatmeal, pot barley
Whole grain bread - tortillas, sliced loaf, buns, pita
Cereal - choose ones that are whole grain with at least 4 grams of fibre per serving
Milk and alternatives
Milk - lower fat milk (skim, 1% or 2%) or fortified soy beverage
Yogurt - Choose lower fat yogurt (2% or less) or Greek yogurt, which has double the amount of protein
Cheese - choose ones that are less than 20% milk fat
Meat and alternatives
Canned or dry lentils and beans - buy different kinds to add to soups, stews and chili, and rinse canned varieties to reduce the sodium
Canned fish (packed in water, not oil) - salmon, sardines, tuna
Nuts and seeds (unsalted) - almonds, pistachios, walnuts,  pumpkin seeds, sunflower seeds
Hummus - great as a dip or sandwich spread
Nut butters - buy natural nut butters with no added salt or sugar
Eggs - they can be hard-boiled and kept with their shells on for up to one week in the fridge
Tofu - buy calcium-set tofu for bone-building benefits
Fish and shellfish - buy it plain, without breading
Ground beef, turkey, or chicken - keep for up to one month in the freezer and thaw overnight in the fridge
Meat and poultry - freeze in small portions for easy defrosting
Edamame - delicious soybeans that can be eaten as a snack or added to soups and stirfrys for extra protein
Spices and other flavour boosters
Broth - select no salt added, or reduced sodium varieties
Oil - canola, olive, vegetable
Herbs, spices, and seasonings - basil, cayenne, chili powder, coriander, cumin, curry powder, oregano, paprika,  rosemary, peppercorns, cinnamon, cloves, cardamom, garlic, ginger, nutmeg, onion powder, balsamic vinegar, rice vinegar, sodium-reduced soy sauce
Condiments/flavour enhancers - Dijon mustard, fresh salsa

23. Some good websites Where to find credible info online Eatright Ontario
Diabetes Canada
Diabetes GPS
Dietitians of Canada
Heart and Stroke Foundation
Pulse Canada

24. 