hi i'll be your diabetes educator let us begin with what you know about diabetes that's good we have the basics down do you know what a good level of blood sugar is for someone with diabetes a that's perfect you see and you said you did not know much angry all right we can move on to that now do you know what not to eat sucker that's very broad can you specify a little comida that is true another thing you should do is avoid drinks with sugar like soda juice and sport drinks in addition it is
not only bread you are not supposed to eat but also pasta rice flour and starchy vegetables no because corn is a starchy vegetable however i have good news for you you can eat everything with the exception of candy sugar or sugary drinks there is a catch though there is a limit to how much of these foods you can eat another thing before i forget is that instead of white flour or white rice you have to substitute them for whole wheat or brown rice a all the food we eat is converted down to protein fats and
carbohydrates or sugars if you look for these foods online you can see what amount of these nutrients they each have i have a chart here to make easier for this teaching foreign for example 100 grams of salmon has no carbohydrates so it will not raise your blood sugar but 100 grams of white rice has 28 grams of carbohydrates is it's not bad but there are foods that are better options for you 15 grams of carbohydrates is equal to one serving of carbohydrates and you are allowed to eat three servings per meal a yes but then
you're not allowed to anything else that will raise your blood sugar to put in context this 1 3 cup of rice is the equivalent of 15 grams of carbohydrates or about 50 grams of rice is you're right about that but would you rather eat one cup of rice with each meal or two corn tortillas and one third cup of rice foreign smart choice see you can eat all those foods our body really likes but in moderation me too until i learned that we have to watch those foods diabetes or not i'm going to be honest
with you like all new things it is always difficult at the beginning but the more you do it the easier it will be i promise that's the attitude i'd like to see i will now proceed to tell of a method which i find easier for portion control this method is called the half plate method you will start by splitting your plate in half as i have in front of me important that's good and it's important you will see if you want you can stop writing notes and i can provide you with a printed copy of
all this information at the end of this appointment foreign of course do what you need for success moving on one half of the plate will be non-starchy and green leafy vegetables yes and as i stated i don't think you'll need to write down the names of the vegetables because i will provide you with a booklet that will have all of this information the vegetables that you can include are but are not limited to spinach swiss chard broccoli cauliflower celery and cucumber there is an extensive list on the information booklet so you don't get bored eating
the same things is that is just a few the possibilities are endless i hope the next time we meet you can let me know your favorites so far from the list now for the other half of your plate you will split it in half so now you have two quarters of the plate left one quarter of the plate will be your protein this includes lean beef pork chicken turkey and of course fish which depending of the fish can be considered your best choice is well short answer no long answer is that beef tends to be
fattier than other meats what you really want to avoid for sure is processed meats fatty meats increase your cholesterol which increase your risk of heart disease or stroke if that wasn't enough diabetes increases cholesterol levels in patients me too the good news is just like all the other foods you can eat them in moderation just remember to eat it once a week at most and choose lean meat over meat with more fat the other quarter can be whole grain like brown rice or starchy vegetables like boiled or baked potatoes or tortillas of course that's not
true you can eat fruits but again in moderation for fruits some fruits have more sugar than others to give you an example strawberries are a better option than watermelon [Music] good question let us go back to your half a plate of veggies that half plate you have to split it into thirds it will be 3 6 parts of your plate 2 6 of that plate will have vegetables and 1 6 can be fruit canada that will be pretty much for this appointment what do you think about your new diet actually yeah i think so too
not only will it control your diabetes but it will also help you lose weight feel better and be healthier too you'll see the change i promise do you have any questions presented no problem that is what i'm here for to help you succeed with this what do you think about seeing me next month so you can tell me how it went and share any creative recipes you might have found foreign excellent remember you can call me with any questions before that [Music] foreign no problem thank you and you're very welcome i look forward to seeing
your progress next month thanks you too you
