Making Healthy Food Choices

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

*Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.

*Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
Include dried beans (like kidney or pinto beans) and lentils into your meals. Include fish in your meals 2-3 times a week.

*Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.

*Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.

*Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.

*Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.

*Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.

*Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes

Children with Diabetes

Age-related Issues

Preschoolers

Preschool-age children with diabetes often have not learned to recognize the symptoms of low blood glucose, or they aren’t able to tell others when they are feeling “low.” So, it’s important that they have frequents blood glucose checks.

Preschoolers are often frightened by fingersticks and insulin injections and may try to avoid or delay getting them. It may help to say: “Yes, I know it hurts” and “You’re being very brave.”

Stickers and stars help encourage a child to have a fingerstick or shot. Use positive reinforcements rather than scolding or threats of punishment.

Young children with diabetes can go through the same fussy eating phases as other children. It’s usually best not to force a fussy child to eat. Have a variety of foods available. If the child rejects one food, offer something else, or offer juice or milk instead.

School-Age Children

School age children want to be like their peers. The child with diabetes may feel different because of having to take insulin, check blook glucose regularly, and follow a meal plan. The best way to handle this will depend on the individual child’s personality.

Some children will check their blood glucose or give themselves an insulin injection for show-and-tell. Older children have presented science projects on diabetes and its care. However, a child who is shy or sensitive about having diabetes may not wish to be singled out in this way. Take cues from the child on how to handle his or her diabetes. Be sure to respect the child’s privacy rights.

Teenagers

For the teenager with diabetes, having to take insulin, check blood glucose, and follow a meal plan is tiresome and can compound the normal difficulties of adolescence. It is typical behavior for a teen with diabetes to ease up on diabetes care and try to act like everyone else.

Sometimes, an adult outside the family with whom a teenager had a good relationship, such as a teacher or coach, can help to provide the teenager with the support he or she needs. Smoking, drinking alcohol, and using illegal drugs all pose special risks for the people with diabetes. Nevertheless, some teens with diabetes will engage in these activities. Presenting the facts in a nonjudgmental way and showing the teenager that you expect him or her to act responsibly can help.

Rise in Aspirin Use Seen Among US Adults

NEW YORK (Reuters Health) - The number of US adults who regularly take aspirin for its heart benefits rose about 20 percent from 1999 to 2003, and the Healthy People 2010 objective of having at least 30 percent of diabetics take aspirin on a regular basis has been met, according to a new report. The main reason people are using the drug is to reduce their risk of heart attack and stroke.

The findings, which appear in the American Journal of Preventive Medicine, indicate that 36.2 percent of adults at least 35 years of age used aspirin daily or every other day in 2003. The proportion among those with cardiovascular disease (CVD) and diabetes was even higher - 82.8 and 62.6 percent, respectively.

Umed A. Ajani, from the Centers for Disease Control and Prevention in Atlanta, and colleagues estimated rates of aspirin use in 2003 by analyzing data for 67,697 subjects entered in the Behavioral Factor Surveillance System.
A key focus of the study was to investigate aspirin use among diabetics. The American Diabetes Association recommends aspirin as a preventive agent for people with diabetes, who are at risk for or have already experienced a heart attack or stroke. The Healthy People 2010 objective called for a rise in aspirin use among diabetics from 20 percent in the early 1990s to 30 percent.

As noted, overall aspirin use rose by 20 percent from 1999 to 2003. Aspirin use among diabetics and those with CVD increased by 35 and 12 percent, respectively. Moreover, a rise in aspirin use was noted in all adults regardless of age, gender, educational level, general health status, smoking status, and body weight, the investigators point out.

In subjects without diabetes or CVD, aspirin use increased as the number of CVD risk factors, such as high blood pressure, rose. Seventy-four percent of subjects cited cardiovascular reasons for their aspirin intake.
"The implication is that doctors and the media and paid advertising by (aspirin manufacturers) have had a positive impact," Dr. Richard Stein, a cardiologist and a spokesperson for the American Heart Association, said in a statement. "The approximately one-third reduction in heart attacks and fatal heart attacks in patients taking aspirin will help reduce the death and disability from coronary heart disease in the US."

SOURCE: American Journal of Preventive Medicine, January 2005.

Risk Factor to Avoid

With the holiday season upon us, it is important to address the use of alcohol and your diabetes. One or two drinks a day may have little effect on your blood glucose level. This is true if you have good control of your diabetes, are free of complications and drink the alcohol close to or with a meal. However, alcohol does add extra calories and may increase the blood fat called triglycerides in some people. Drinking alcohol on an empty stomach may also cause low blood glucose several hours after the alcohol is consumed.

If you treat your diabetes and cardiovascular health problems with diet and exercise, low blood glucose when drinking is less likely to happen. Still alcohol can disrupt your meal plan. Work with a dietitian if you want to include a favorite drink into your holiday meal plan.

Have a safe and wonderful holiday season.

Diabetes Myths

Myth #1: You can catch diabetes from someone else.
No. Although we do not know exactly why some people develop diabetes, we know diabetes is not contagious. It can’t be caught like a cold or flu. There seems to be some genetic link in diabetes, particularly Type-2 diabetes. Lifestyle factors also play a part.

Myth #2: People with diabetes can’t eat sweets or chocolate.
If eaten as part of a healthy meal plan, or combined with exercise, people with diabetes can eat sweets and desserts. They are no more “off limits” to people with diabetes, than they are to people without diabetes.

Myth #3: Eating too much sugar causes diabetes.
No. Diabetes is caused by a combination of genetic and lifestyle factors. However, being overweight does increase your risk for developing Type-2 diabetes. If you have history of diabetes in your family, eating a healthy meal plan and regular exercise are recommended.

Myth #4: People with diabetes are more likely to get colds and other illnesses.
No. You are no more likely to get a cold or another illness if you have diabetes. However, people with diabetes are advised to get flu shots. This is because any infection interferes with your blood glucose management, putting you at risk of high blood glucose levels and, for those with Type-1 diabetes, an increased risk of ketoacidosis.

Myth #5: Fruit is a healthy food. It is ok to eat as much of it as you wish.
Fruit is a healthy food. It contains fiber and lots of vitamins and minerals. Because fruit contains carbohydrate, it needs to be included in your meal plan. Talk to your dietitian about the amount, frequency and types of fruits you should eat.

Diabetes and Gum Disease

Did you know that people with diabetes are twice as likely to get gum disease? It’s true. Diabetes makes all of the tissues in your body more susceptible to infection, including the tissues in your mouth. That’s because high blood glucose helps bacteria grow. If theses bacteria are left unchecked, they can lead to gum disease.

Plus, according to the U.S. Surgeon General, people with diabetes also have a harder time controlling and getting rid of infections and gum disease. That’s why it is important to visit the dentist if you notice any of these telltale signs of infection:

Gums bleed when brushed (i.e., you see pink in sink).
Gums are red, puffy, or sensitive.
Gums have pulled away from your teeth.
The way teeth fit together when you bite down seems to have changed.
You have persistent bad breath or a lingering bad taste in your mouth.

If you have diabetes, you already have a lot on your mind. Fortunately, with just a little more attention and regular care, you can keep your mouth as healthy as your body.

Healthy Teeth Tips

Brush your teeth twice a day for at least two minutes. Use an antibacterial toothpaste and a soft-bristle toothbrush.

Floss your teeth every day

Visit the dentist every six months

If you smoke, stop. Smoking makes gum problems even worse.

Keep your blood glucose as close to normal as possible.

Staggering Statistics

Newly released statistics from the Centers for Disease Control andPrevention (CDC) illustrate that diabetes has risen by over 14 percent inthe last two years. The CDC estimates that 20.8 million Americans - 7 percent of the U.S. population have diabetes, up from 18.2 million in 2003. Nearly a third of these Americans are undiagnosed. According to theAmerican Diabetes Association (the Association), the new numbers highlight the growing diabetes epidemic in the United States and reinforce the need for increased research and prevention.

The CDC's report also demonstrates the need for all Americans with diabetes to have access to affordable andadequate health care."This study confirms what we already know: diabetes is one of this country's most prolific and deadly diseases," said Robert A. Rizza, MD,President of the American Diabetes Association. "Diabetes touches all of us in some way, which is why we must continue to work together to find a cure for diabetes and to improve the lives of the nearly 21 million Americans affected by diabetes."