This article is a reprint of a National Diabetes Education fact sheet.

Winter is a season of holiday celebrations, football play-offs, and other occasions when family and friends get together over meals and snacks. For people with type 2 diabetes, it can be challenging to stick to a meal plan. Mouth-watering options such as honey-baked ham, buttery mashed potatoes, and sweet yams are popular for festive dinners, while chicken wings, cheesy nachos, and chips are among the favorites at football play-offs and other gatherings. However, you don’t have to completely sacrifice all of your favorite foods. The key is to make a variety of healthy food choices and limit portion sizes.

Follow these tips from the National Diabetes Education Program (NDEP) to help you eat healthy during gatherings throughout the winter season:

• Eat a healthy snack . Eating a healthy snack prior to leaving home can prevent overeating at the party.
  
• Plan ahead . Check out the party food options before you begin eating, and make a mental note of what and how much you will eat. Your food choices should fit into your meal plan.
• Bring a dish . Share your healthy dish with family and friends.
• Move away from the buffet . Fix your plate, and then step away from the table to avoid grazing while chatting.
  
• Savor the flavor . Eating slowly reduces your chances of overeating.
  
• Drink H 2 O . Water is a healthy, no-calorie beverage. Drink plenty of it.
  
• Trim it down . Eat smaller portions of food. Trim off extra skin and fat from meat.
  
• Party hard ! Focus on family, friends, and activities rather than food. Stay active by participating in games or dancing.
  

Follow these tips if your goal is to serve healthy feasts to your guests:

• Bake it . Broil it. Grill it. Consider healthy alternatives to traditional meats. Choose skinless meat or poultry and avoid fried dishes.
• Increase fiber . Serve whole grain breads, peas, and beans as part of your meals.
• Easy on the toppings . Lighten your recipes by using reduced-fat or fat-free mayonnaise, butter, sour cream, or salad dressing.
• Focus on fruits . Serve fresh or canned fruits instead of ice cream, cake, or pie. Transform high fat, high-calorie desserts by replacing whole milk or whipped cream with 1 percent or nonfat milk.
• Serve low-calorie beverages . Offer your guests sparkling water or diet beverages.
• We’re all in this together . Support your family and friends by encouraging them to eat healthy during the winter months and throughout the year.

To find out more information about the Control Your Diabetes. For Life. campaign and to order free materials and resources, visit them on the Web or contact the National Diabetes Education Program (NDEP) at 1-800-438-5383.

For information about diabetes education classes that may be available in your area, contact your local county Extension office.

Several IFAS publications related to diabetes may be found in the EDIS Diabetes publication list.

Submitted by: Linda Bobroff, Ph.D., RD, LD/N, Professor, Food and Nutrition

Most women are concerned about their diet during pregnancy. For women with a vegan diet – one that omits ALL foods of animal origin – consuming adequate nutrients for themselves and their growing babies can be a challenge. Women who eat a diet that includes meat and dairy foods easily get the extra protein they need during pregnancy.

Vegans need to be sure to include soy products, which provide high quality protein along with calcium, another critical nutrient during pregnancy (Drake, 1998). Calcium is a concern because vegans don’t consume dairy products, the primary source of calcium in traditional Western diets (Drake, 1998). Calcium-fortified tofu and soy milk, dark green vegetables, and figs provide calcium, although it is recommended that if calcium intake is below 600 milligrams per day, a supplement with at least 500 milligrams of calcium should be taken (Insel, 2001). Four additional nutrients that may need to be taken as supplements are vitamin D, iron, zinc, and vitamin B12 (Draper, 1993) since they are found primarily in animal products. One of the biggest concerns with a vegan pregnancy is vitamin B12, which is not found at all in plant sources (Craig, 2001), except in fortified cereals. Therefore it is essential that this vitamin be obtained in supplement form.

The key to a healthy pregnancy for all women is to follow lifestyle recommendations of their health care provider, including consumption of a wide variety of healthful foods. For vegans, combining this with a thorough knowledge of vegan nutrition and consultation with a Registered Dietitian will ensure that they get all the nutrients they require for a healthy pregnancy and a healthy baby (Beardsworth, 1991).

Listening, learning and living together, it’s the science of life. “Family Album” is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Sciences and of WUFT-FM. If you’d like to learn more, please visit our website at familyalbumradio.org.

Sources

Beardsworth A, and Keil T. (1991).Vegetarianism, veganism and meat-avoidance: recent trends and findings. British Food Journal 93: 19-24

Craig W and Pinyan L .(2001). Nutrients of concern in vegetarian diets. In: Vegetarian Nutrition, (J. Sabate ed.), pp. 299-332. CRC Press, Boca Raton.

Drake R, Reddy S, and Davies J. (1998). Nutrient intake during pregnancy and pregnancy outcome of lactoovo-vegetarians, fish-eaters, and non-vegetarians. Vegetarian Nutrition, 2: 45-52.

Draper A, Lewis J, Malhotta N et al. (1993). The energy and nutrient intakes of different types of vegetarians: a case for supplements? British Journal of Nutrition 69: 3-19.

Fisher, Mary. Midwifery Today with International Midwife. Eugene: Dec 31, 1999., lss. 52; pg. 30

Insel, Paul, Turner, R. Elaine, Ross, Don. (2001) Nutrition. Boston: Jones and Bartlett Publishers, p. 557.

Podcast: Vegan diets during pregnancy

Written by: Ariadna M. Rodriguez

Reviewed by Linda Bobroff

If anyone in your immediate family has type 2 diabetes, then you’re probably aware that you’re also at high risk for the disease. In type 2 diabetes, the pancreas does not produce enough insulin, and/or the insulin that it DOES produce isn’t used efficiently in the body. In either case, the result is a rise in blood glucose (or sugar). High blood glucose over time can cause serious health complications, so it’s important for people at high risk for diabetes have their blood glucose tested regularly and to take steps to decrease their risk if their blood glucose begins to rise. People with blood glucose that is higher than normal but below the cut-off for a diagnosis of diabetes have “pre-diabetes.”

However, people with pre-diabetes can prevent or delay the onset of diabetes by improving their lifestyle. The NIH-funded Diabetes Prevention Program was a large research study that demonstrated the effectiveness of intensive lifestyle intervention in greatly reducing the onset of diabetes in persons with pre-diabetes. In fact, the lifestyle group achieved better outcomes than the group that received the anti-diabetic drug metformin.

To achieve such a positive outcome, the lifestyle group changed their eating and exercise habits to promote modest weight loss of five to seven percent of their body weight. They ate diets rich in vegetables, whole grain foods, and fruits, with low fat or fat-free dairy foods, and lean sources of protein, They received counseling for information and encouragement. Those of us not in a research study can enlist the help of family members, who can be our cheerleaders for a healthier lifestyle.

Podcast: Reducing Risk for Diabetes

Written by: Linda B. Bobroff

Reviewed by: Donna Davis

Listening, learning and living together, it’s the science of life. Family Album is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Sciences and of WUFT-FM. If you’d like to learn more, please visit our website at familyalbumradio.org.

Sources:

American Diabetes Association. Standards of medical care in diabetes-2006. Diabetes Care. 2006;29 (Suppl 1): S4-S42. Available at: http://care.diabetesjournals.org/cgi/content/full/29/suppl_1/s4 Accessed July 10, 2006.

American Diabetes Association. Prevention or delay of type 2 diabetes (position statement). Diabetes Care. 2004;27:S47-S48.

Brekke HK, Jansson P, Mansson J, Lenner R. Lifestyle changes can be achieved through counseling and follow-up in first-degree relatives of patients with type 2 diabetes. J Am Diet Assoc. 2003;103: 835-844.

Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002;346:393-403.

Sadovsky R. Glycemia testing to diagnose type 2 diabetes mellitus. Am Fam Physician. 2003; Jan 1. Available at http://www.aafp.org/afp/20030101/tips/5.html Accessed July 31, 2006.

National Diabetes Information Clearinghouse, National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. Diabetes Prevention Program. Available at:
http://diabetes.niddk.nih.gov/dm/pubs/preventionprogram/index.htm Accessed
on August 28, 2006.

Attention all parents of young children and teens!

What are you serving your children to meet their calcium needs? Just about everyone knows that milk and equivalent milk products are an important source of calcium. You know how important calcium is for building strong bones and teeth.

Are you helping your children build strong bones and teeth? Children from 2 to 8 years old should have two cups of milk every day. Older children and teens should have three cups of milk every day for the calcium that milk provides. Milk is also an important source of vitamin A, vitamin D, potassium, and magnesium.

Milk products are an important part of a healthful diet. Put some in your grocery cart today.

The Dietary Guidelines for Americans urge us to meet our nutrient needs primarily through the foods that we eat. Choose fat-free or lowfat milk or milk products. Examples of these are fat-free yogurt and lowfat cheeses.

You will never get enough milk in the meals and snacks for your children if you don't put it in your grocery cart. This is a change you may need to do gradually. By the way, don't forget to buy enough for the adults! Everyone needs the important cacium and other nutrients provided by foods in the milk group.

Go for it!

Buy milk! Take it home and refrigerate it. Serve it at meals. Serve it as snacks. Encourage your family to drink milk by drinking milk yourself. You need it too. Cut down on the sweetened beverages in your grocery cart and add more milk. You can do it. Please remember: don't just choose any milk product. Put lowfat or fat-free products in your shopping cart.

Contributed by: Glenda L. Warren, MS, RD, CFCS, Associate Professor, Extension Nutritionist-Expanded Food and Nutrition Education Program (EFNEP)

Going to the dentist to get a cavity filled is not a fun experience for adults or children. Dental work can be costly and occasionally painful. The good news is that there are good nutritional habits your family can practice to decrease the risk for cavities, also known as dental caries.

Eating a balanced diet will provide the nutrients necessary to keep teeth strong and healthy. For example, milk is not only a great source of calcium but decreases the risk for dental caries when consumed with foods. Also, limit the frequency of snacks and sweetened beverages between meals to decrease the number of times the bacteria in the oral cavity can produce acids that cause dental caries. If snacks are consumed, brush the teeth, rinse with water or chew sugar-free gum to neutralize the acids formed by the bacteria.

Stay away from slowly dissolving, sugar-containing candies that remain in the mouth for a long period of time. Even healthy foods like dried fruits can promote dental decay because sticky foods remain on the teeth longer, so make sure your children brush after a sticky snack.

Incorporating these simple habits into the diet in addition to keeping good oral hygiene by brushing and flossing and using a fluoridated toothpaste will help decrease the number of cavities and can potentially save your family pain and money. This can bring a smile to anyone’s face.

Listening, learning and living together, it’s the science of life. “Family Album” is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Sciences and of WUFT-FM. If you’d like to learn more, please visit our website at familyalbumradio.org.

Listen to the Podcast: How Nutrition Affects Oral Health

Written by Karla P. Shelnutt

Reviewed by Linda Bobroff and Donna Davis

Listen to the podcast: Dark Chocolate Benefits
Written by: Sherri Gampel
Reviewed by: Linda Bobroff

I live with a family of self-proclaimed “chocoholics.” My husband and daughter can’t get it chocolate enough. If you or your family members love chocolate, you know it’s hard to deny a craving. Still, you can’t help but be concerned about the effect of how something so sweet might impact your family’s health. Well, guess what… you’re in luck! Chocolate lovers, especially those at risk for developing type II diabetes or hypertension, may now have a great reason to indulge in this guilty pleasure.

A recent study conducted by the American Society for Clinical Nutrition tested the effects of dark and white chocolate in healthy adults to determine whether either type played a role in blood pressure and insulin sensitivity. They concluded that chocolate can indeed help reduce blood pressure and insulin resistance, but only dark chocolate bars seem to provide these health benefits. This is due to the fact that dark chocolate is rich in flavanols, antioxidant compounds found in many fruits and vegetables that have been shown to lower the risk of heart disease. These flavanols therefore make dark chocolate a great solution to satisfy your sweet tooth!

Although dark chocolate has these health benefits, some dark chocolate bars may be high in saturated fats and cholesterol, so moderation is key. It is important to keep in mind that dark chocolate cannot substitute for everyday healthy food choices such as whole grains, and fruits and vegetables that provide a whole range of vitamins, minerals, and phytochemicals, as well as dietary fiber. Nor can it replace regular exercise or medications that have been prescribed by your physician. Nonetheless, it’s nice to know your family can indulge in chocolate cravings every so often, and you don’t have to feel guilty about it!

Listening, learning and living together, it's the science of life. "Family Album" is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Services of WUFT-FM. If you'd like to learn more, please visit our website at familyalbumradio.org.

Resources

Grassi, D., Lippi, C., Necozione, S., Desideri, G., & Ferri, C. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Society for Clinical Nutrition, 81, 611-614.

Grassi, D., Necozione, S., Lippi, C., Croce, G., Valeri, L., Pasqualetti, P., et al. (2005). Cocoa Reduces Blood Pressure and Insulin Resistance and Improves Endothelium-Dependent Vasodilatation in Hypertensives. Hypertension: The American Heart Association, 46(2), 398.

chocolate, chocolate day, dark chocolate, health, nutrition, diet, diabetes

“If you don’t like canned spinach now,” she said, “you won’t want to eat it when your roof is leaking and a tree is down in your yard.”

If there’s no power or running water for cooking, a steady diet of candy, chips and take-out fast food might seem appealing – not to mention easy – but focusing on healthy foods will help you weather the crisis better, said Linda Bobroff, a professor with UF’s Institute of Food and Agricultural Sciences.

“Good nutrition is especially important when you’re recovering from a disaster,” Bobroff said. “To cope with high levels of physical activity and discomfort, you need to provide your body with appropriate amounts of all the nutrients, including water, protein, fat, carbohydrates, vitamins and minerals.”

It’s important to find healthy items your family likes, Bobroff said. If you’re not sure whether to include a food in your disaster supplies, try serving it for dinner first.

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