Hello, my name is Diana and I am part of the care team here at Newtopia. Welcome to today’s video guide “Eat Well To Prevent Type 2 Diabetes”. Eating well can help prevent or manage Type 2 Diabetes as well as promote weight loss, and increase your energy levels. Reading food labels is also an important tool to help you make better food choices and create healthier meals.
Your Inspirator will be reviewing the information from this video during your next call, so remember if you have any questions from today’s video guide, be sure to write them down so you can discuss them with your Inspirator.
Calories need to be consumed every day in order to maintain the energy we need to go about our lives, but what makes up those calories is key to eating well. Calories are made up of macronutrients and by making sure each meal contains the best type of all three macronutrients, those being: Carbohydrates, Proteins and Fats you can improve your mood, energy levels, feel full and decrease cravings.
(See Slide 2: Green Light, Yellow Light, Red Light)
To create a balanced meal, you must begin with healthy ingredients. We have broken your most common ingredients down into 3 categories: Green, Yellow and Red light foods. In a perfect world, we would be choosing all our ingredients from the green light list.
Foods in this category consist of the leanest protein, healthiest fats and carbohydrates with the lowest sugar. You will notice that this is where most of your vegetables and fruits fall. Try to include at least one of these as your green light carb.
Foods in the yellow light category are still okay, but try not to eat them at every meal. The protein is a little higher in fat, and the carbohydrates are a little bit higher in sugar but they are all still whole foods that our body knows how to process.
Now for the red light foods. These are the foods we like to eat the most, but really need to be careful with. Many of these proteins are fried or heavily processed, not to mention the poor quality of the fats. Unlike the green light carbohydrates, you will notice that that the fiber and nutrients have been refined out of these red light carbohydrates, leading to blood sugar spikes.
Not sure what fiber is? It is a type of carbohydrate that passes through our bodies without being digested. It cancels out carbs and adds bulk which helps with fullness and bowel movements.
In order to create the perfect meal, the most important thing you want to keep in mind is “balance.” There are two ways to properly balance your meals.
#1: The first is having a balance of all 3 macronutrients. By including a protein, carb and fat at every meal, you will avoid blood sugar dips and spikes. This will improve your digestion, keep you satisfied and prevent over eating.
(See Slide 3: More of Green Light, Yellow Light, Red Light)
#2 Secondly, We mentioned that in a perfect world, all our foods would come from the green light list. Sadly, we do not live in an perfect world and know that there will be times when we eat red or yellow light foods. So just because the entire meal is not ideal, does not mean the part of the meal cannot be nutritious. When choosing a red light food, try to pair it with at least one macronutrient food from the green light list.
If you are choosing from the red light food list, pay extra attention to the portions. Many of these food are high in sugar and fat. The reason we want to try to avoid eating foods high in sugar and bad fats is because it can lead to weight gain, Type 2 Diabetes, high blood pressure and high cholesterol.
Now, I know what you must be thinking: I have to limit myself from eating a lot of my go-to foods. That’s one of the many ways your Inspirator can help personalize your experience. Feel free to ask for recipes and healthy alternatives to your favourite meals.
So let’s take a look at what we just talked about with an example.
(See Slide 4: Let’s Create The Perfect Meal)
One way to create the perfect meal is to use the plate method. If you picture a plate, you want to have ½ of it full of non starchy vegetables (which is about 1 cup), pair that with a protein such as fish, chicken or beans which should take up ¼ of the plate and the remaining ¼ should be either a starchy vegetables or a whole grain. For flavouring, instead of using butter, creamy or sugary sauces, use herbs, spices and lemon to make things tasty instead.