Nutrition: Part 3 How to Get Well, Then Stay Well for Life

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You will find it on all packaged foods and beverages.

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It serves as your guide for making choices that can affect your long-term health. This booklet will give you the information you need to start using the Nutrition Facts Label today! Understanding what the Nutrition Facts Label includes can help you make food choices that are best for your health. This section shows how many servings are in the package, and how big the serving is. Serving sizes are given in familiar measurements, such as "cups" or "pieces.

Remember: All of the nutrition information on the label is based upon one serving of the food. The calories listed are for one serving of the food. This section tells you how the nutrients in one serving of the food contribute to your total daily diet. Use it to choose foods that are high in the nutrients you should get more of, and low in the nutrients you should get less of. Daily Values are based on a 2,calorie diet.

However, your nutritional needs will likely depend on how physically active you are. Talk to your healthcare provider to see what calorie level is right for you. Eating too much total fat especially saturated fat and trans fat , cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. These nutrients are essential for keeping you feeling strong and healthy.

Eating enough of these nutrients may improve your health and help reduce the risk of some diseases. The top of the Nutrition Facts Label shows the serving size and the servings per container. Serving size is the key to the rest of the information on the Nutrition Facts Label. The nutrition information about the food - like the calories, sodium, and fiber - is based upon one serving. If you eat two servings of the food, you are eating double the calories and getting twice the amount of nutrients, both good and bad.


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If you eat three servings , that means three times the calories and nutrients - and so on. That is why knowing the serving size is important. It is very common for a food package to contain more than one serving. One bottled soft drink or a small bag of chips can actually contain two or more serving.

This can be good for nutrients like fiber a nutrient to get more of. A nutrient is an ingredient in a food that provides nourishment. Nutrients are essential for life and to keep your body functioning properly. There are some nutrients that are especially important for your health. You should try to get adequate amounts of these each day.

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They are:. There are other nutrients that are important, but that you should eat in moderate amounts. They can increase your risk of certain diseases. The Nutrition Facts Label can help you make choices for overall health. But some nutrients can also affect certain health conditions and diseases. Use this chapter as a guide for those nutrients that could impact your own health. Each nutrient section discusses:.


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You also might want to talk to your healthcare provider about which nutrients you should track closely for your continued health. And remember - the Nutrition Facts Label is a tool that is available to you on every packaged food and beverage! In addition to using the plate method and carb counting, you may want to visit a registered dietitian RD for medical nutrition therapy.

Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes.

For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes. No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.

Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits. If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. These benefits included improved cholesterol levels, less sleep apnea , and being able to move around more easily. Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.

If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week. Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes. Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea.

Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity. Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity. You may need to check your blood glucose level before, during, and right after you are physically active. People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels.

To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity. Most kinds of physical activity can help you take care of your diabetes.

Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity. Doing different types of physical activity each week will give you the most health benefits.

Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity. If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen.

Nutritional Health For All

Try these simple ways to add physical activities in your life each day:. If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.

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Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time.

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A guide to eating a balanced diet

You can split up these minutes into a few times throughout the day. Talk with your health care team about how to warm up and cool down before and after you exercise. Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. Choose fiber-rich whole grains for most grain servings. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways.

Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories.

Cut back on beverages and foods with added sugars. Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2, milligrams of sodium per day. Reducing daily intake to 1, mg is desirable because it can lower blood pressure even further. If you drink alcohol , drink in moderation. Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes.

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