Coronavirus (COVID-19) UPDATES Click Here HOME ABOUT US SERVICES PATIENT PORTAL CAREERS GET INVOLVED CONTACT US DONATE How to Improve Your BG Control Through Diet Home > About Us > Our Blog > 2017 > November > 6 > How to Improve Your BG Control Through Diet November 6, 2017 Molly Ward, RD, CDN, CDE Issues | Share This Post: November is Diabetes Awareness Month. Did you know that according to a 2017 study, 84.1 million adults (33.9% of the adult U.S. population) have pre-diabetes, including 23.1 million adults aged 65 years or older (the age group with highest rate). It's important to know what foods can help prevent diabetes or if you already have, what foods you should stay away from. This week we have Molly Ward, Whitney Young Health's Registered Dietitian and Certified Diabetes Educator giving you the facts on how to control your BG through diet. -- 1. Know what foods affect your blood sugar and what foods do not. Foods that affect blood sugar ----------> Carbohydrates Foods that do not affect blood sugar ----------> Fats and Protein 2. Know what foods are sources of carbohydrate and how much you should eat. Green light carbohydrates - low in carb, eat always and larger portions, very healthy for the body, EAT A VARIETY OF COLORS EVERY DAY (green, yellow, orange, red, purple). Starchy Veggies Salad Greens Cauliflower Broccoli Asparagus Brussel sprouts Sugar snap peas Zucchini Eggplant Fresh beets Carrots, green Yellow string beans Onions Peppers Celery Dark greens Mushrooms, Tomatoes Radishes Cabbage 1 serving= 1-2 cups Yellow light carbohydrates - higher amounts of carb per serving, still very healthy for the body, eat in controlled amounts Whole Grains Whole grain bread- 1 slice Whole wheat hamburger bun, hot dog bun, English muffin- serving is ½ Brown rice, quinoa, farro, oatmeal, ½ cup serving Bran/wheat cereal, ¾ cup Milk: fat free or 1%, 1-2 cups/day Yogurt: 4-6oz (less than 10g sugar), 1 serving/day Starchy veggies: Winter squash Corn Peas Beans/legumes Hummus Edamame, any kind of potato ½ cup servings Fruit: Berries- 1 cup Pineapple- 2/3 cup Kiwi- 1 Grapefruit- ½ Cherries- 8 fresh Apple, Orange, Pears, Peach- size of tennis ball Red light carbs - high amount of carbs, not as healthy, cause BG spikes, limit and avoid. Grains: Bagels Highly processed White breads Rolls Wraps Biscuits Pizza Pasta Rice Sugary cereals (hot and cold) Baked goods (donuts, cake, cookies, pies) Starches: French fries, Tator tots Snack foods: Pretzels Chips (tortilla, potato) Cheese doodles Crackers Sugar: Soda Sugary drinks White sugar Brown sugar Honey Agave Fruit: Juice Dried fruit Bananas Grapes Jam Jelly 3. Eat Breakfast Those that eat breakfast tend to: Be at a healthier weight Make better food choices throughout the day Have better BG count Have more energy Excel at work and school 4. Eat 3 Balance Meals Per Day Model meals after MyPlate. Include at least 2-3 food groups in each meal For example: Breakfast: 1 cup berries (fruit), 8oz yogurt (dairy), 1 slice whole wheat bread (grain) with 1Tbsp peanut butter (protein) Lunch: 2cups mixed greens salad, tomatoes (veggies), 3oz grilled chicken (protein), and ½ cup cheddar cheese (diary) Dinner: 4oz salmon (protein), ½ cup beans and ½ cup brown rice (grain/starch) with 1 cup zucchini (veggies 5. Go for a Walk The benefits: It encourages healthier food choices and smaller serving sizes. No one wants to walk when they get overly stuffed. Prevents sleeping after meals Most importantly it helps lower blood sugar after meals *If you take meal time insulin please talk with your doctor or diabetes educator before exercising after meals, you may need to take less insulin!* For more information please follow the links below or call Whitney Young Health for an appointment with Molly Ward, RD, CDN, CDE or Kelsey Munn, RD, CLC at (518) 465-4771 today! Additional Links: http://www.diabetes.org/ http://www.diabetes.org/mfa-recipes/recipes/recipes-archive.html https://www.diabeteseducator.org/patients/tip-sheets-and-handouts 1 Comment Leave a Reply Name * Email * (Your email will not be publicly displayed.) Comment Please type the letters and numbers shown in the image. Click the image to see another captcha. ARCHIVE October 2021 September 2021 May 2021 April 2021 February 2021 December 2020 November 2020 October 2020 September 2020 June 2020 May 2020 April 2020 March 2020 February 2020 December 2019 November 2019 October 2019 September 2019 August 2019 July 2019 June 2019 May 2019 April 2019 March 2019 February 2019 January 2019 December 2018 November 2018 September 2018 August 2018 July 2018 June 2018 May 2018 April 2018 March 2018 February 2018 January 2018 December 2017 November 2017 October 2017 September 2017 August 2017 July 2017 June 2017 May 2017 April 2017 March 2017 February 2017 January 2017 December 2016 November 2016 October 2016 September 2016 August 2016 July 2016 June 2016 May 2016 April 2016 March 2016 February 2016 January 2016 December 2015 November 2015 October 2015 September 2015 August 2015 July 2015 June 2015 May 2015 March 2015 CATEGORIES events news TAGS #blm 2020 50th anniversary aca affordable care act albany albany county april 2020 award winners black communities black history month black lives matter books coronavirus covid-19 dan bazile donations equinox, inc. events first responders health health disparities healthcare inequality history in the news issues legacy event maria college masks may 2021 mental health merger proposal mobile health unit national health center week news newsletter pandemic people of color primary care protesters safe @ whitney safety spectrum news students swinburne building testing times union times union center to your health vaccine walk-up testing watervliet whitney on wheels whitney young health winter CONTACTS 920 Lark Drive, Albany, NY 12207 518-465-4771 info@wmyhealth.org Follow Us on Facebook Follow Us on Twitter Follow Us on LinkedIn Follow Us on Instagram FREQUENTLY USED FORMS WYH Patient Welcome Packet 2020 Updated.pdf Registration Form-Fillable School-Based Health Center Registration Whitney on Wheels-CHILD Registration Form Dental Services Medical History Advance Directive Forms Guest Dosing Form Sliding Fee Scale Discount Application Travel Immunizations Packet WIC Forms COMMON LINKS Board Portal Careers Directions & Hours Donate Employee Portal Forms Services NEWSLETTER SIGNUP WYH MISSION Whitney M. Young, Jr. Health Center's Mission is to provide access to consistent quality healthcare without regard to income. © 2021 Whitney M Young Health Website by Web Instinct Home Sitemap Contact Us