Recipe for A Healthy Lifestyle with Diabetes:
Six Straightforward Steps

1.) Eat a variety of foods from each food group each day.

Grains, vegetables, fruits, low-fat milk, lean meat & beans, and hearty-healthy fats are all part of a healthy eating plan with diabetes. Try to keep your food intake, and especially carbohydrate intake, consistent at each meal from day-to-day. Visit www.MyPyramid.gov to find out more about how to:

• Vary your veggies
• Focus on fruits
• Get your calcium-rich foods
• Make half your grains whole
• Go lean on protein
• Know your fat

Since Dreamfields is high in fiber and low in digestible carbohydrate, it is a healthy and tasty option for those with diabetes, as well as everyone else in the family!

2.) Control carbohydrate and calories.

When it comes to carbohydrate and calories - one size doesn’t fit all.  Visit www.MyPyramid.gov to get an estimate of how many calories are right for you. Find a registered dietitian who can help fine tune your calorie goal.

Carbohydrate is the nutrient in food that raises blood glucose. The amount you need depends on your age, weight, activity, and any diabetes medications you may take. Most women need about 45-60 grams of carbohydrate at each of three meals and 15 grams carbohydrate for snacks as needed. Most men need about 60-75 grams of carbohydrate at each of three meals and 15-30 grams carbohydrate for snacks as needed. Consult with a registered dietitian to discuss how much carbohydrate is right for you at each meal and snack (if snack(s) are needed).

With only 5 grams of digestible carbohydrate and 190 calories per serving (2 ounces dry, about 5 ounces cooked), Dreamfields pasta can easily fit into most meal-time carbohydrate and calorie goals.

3.) Stay active.

Physical activity, whether walking the dog or doing armchair aerobics, is a key element in managing blood glucose. The benefits of regular physical activity are many:

Lowers blood glucose Helps manage weight Helps control blood pressure and blood fats (lipids) Lowers risk for chronic diseases Enhances fitness level & endurance Helps build and maintain strong bones and muscles Reduces stress and anxiety Improves overall feeling of well-being

One easy way to pump up physical activity…get a few more steps in your day. There are some studies now suggesting that including 10,000 steps (that’s about 5 miles) in your day from the time you get up until the time your head hits that pillow is the right ball park to be in for weight management. Clip a pedometer (step counter) onto your waist band and start counting.

Find an activity you enjoy. Getting some physical activity each day can help you live a happy, healthier life.

4.) Keep weight in a healthy range.

If you are over weight, often times losing just a few pounds helps improve blood glucose control. If you’re not sure what a healthy weight is for you, calculate out your body mass index (BMI) at www.shapeup.org, the web site of Shape Up America or consult with a registered dietitian or certified diabetes educator.

5.) Take all diabetes medications,
as prescribed.

6.) Monitor blood glucose regularly.

Get feedback on how food intake, physical activity and medications manage blood glucose. To see how a particular food or meal affects your blood glucose, check it 1½ - 2 hours after eating.