Myth or Fact: You can catch diabetes from someone else.
MYTH! Although we don’t know exactly why some people develop diabetes, we know diabetes is not contagious. It can’t be caught like a cold or flu.
100
General goal is less than 120/80.
What is Blood Pressure?
If your blood pressure is greater than 140 systolic and/or 90 diastolic, you are at greater risk for stroke, heart attack or other complications of high blood pressure. Your doctor should evaluate your blood pressure at each visit.
100
Half of your plate should be full of these.
What are vegetables?
Non-starchy vegetables should comprise about half of your plate at lunch and dinner since they have little impact on blood sugar, are low in calories and are high in nutrients.
100
True or False: You should avoid eating starchy foods.
What is False!
Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Carbohydrates are the body’s main source of fuel and are easily used by the body for energy.
100
True or False: Emotions and lifestyle choices have no affect on health and nutrition.
What is FALSE!
The principal of holistic health and nutrition is looking at the person as a whole and bringing balance to all areas of a person's life for improved health outcomes. Our body, mind and spirit are all interconnected when it comes to our health.
200
Myth or Fact: Eating too much sugar causes diabetes.
MYTH! Diabetes is caused by a combination of genetic and lifestyle factors. However, being overweight does increase your risk for developing type 2 diabetes.
200
This blood sugar test is done after 8 hours WITHOUT eating.
What is fasting blood sugar (glucose)?
If you had a fasting blood glucose test, a level between 70 and 100 milligrams per deciliter (mg/dL) is considered normal. A level of 100-125mg/dL means you have impaired fasting glucose, or prediabetes. A level of 126 mg/dL and higher most often means you have diabetes.
200
One serving of bread is equal to how many slices?
What is 1 slice?
A slice of bread is proportional to the size of one DVD disc and has about 15 grams carbohydrate.
200
Most women with diabetes can have 3 or 4 carbohydrate choices per meal or about __ or __ grams.
What is 45-60 grams?
Each carbohydrate choice contains about 15 grams carbohydrate. Carbohydrate choices vary based on calorie needs and weight loss/gain goals.
200
You should limit this mineral_____, as it may increase blood pressure.
What is sodium or salt?
Salt can cause fluid retention and put pressure on the blood vessel walls. Most people should limit sodium to less than 2300mg per day, or less than one teaspoon.
300
Myth or Fact: People with diabetes do NOT have to give up their favorite foods.
FACT! No food is off-limits for diabetics. Portions, however, are the key to healthy eating. Watching your portion sizes, along with regular exercise, will help keep your weight and blood sugar under control.
300
This blood sugar test measures the average blood sugar over the past 2-3 months.
What is the hemoglobin A1c?
For people without diabetes, the normal A1c range is 4-6%. For people with diabetes, the lower the A1c value, the better the diabetes control and the lower the risk of developing complications such as eye, heart, and kidney disease. Your goal should be to have A1c values less than 7%.
300
A serving of this should be the size of a deck of cards.
What is lean meats?
3 oz of cooked chicken, turkey, beef or pork should be about the size of a deck of cards or a female palm. A male palm is about 4 oz of cooked meat.
300
A healthy meal for a person with diabetes is a half plate of non-starchy vegetables, ____ plate of starchy foods and ____ plate of protein foods.
What is 1/4 each of starchy and protein foods?
This guide is called the "healthy plate method" and helps to control servings of foods that can affect blood sugars.
300
Name two types of fat that can increase blood cholesterol.
What is trans and saturated fat?
These two fats can raise LDL, which is the "bad" kind of cholesterol. They are typically found in animal products, like meats and dairy, as well as fried foods and pastries.
400
Myth or Fact: Eating healthy means that you need to have organic foods.
MYTH! A recent study examined the past 50 years' worth of scientific articles about the nutrient content of organic and conventional foods. The researchers concluded that organically and conventionally produced foodstuffs are comparable in their nutrient content. There's no conclusive evidence that organic food is any healthier!
400
BMI is used to help classify underweight, healthy weight, overweight, and obesity. BMI stands for: ?
What is Body Mass Index.
A healthy BMI is considered to be between 18.5-25.
400
A large banana that is about 8 inches, is how many fruit servings?
What is 2 servings?
About every 4 inches of a banana is a serving, with about 15 grams carbohydrate each serving.
400
True or False: Beans can NOT affect blood sugars because they are a protein food.
What is False!
Beans do contain protein, but they also contain some carbohydrates, which affect blood sugars. The healthy carbohydrate in beans raises the blood sugar slowly because there is also a lot of fiber found in beans, which slows down digestion.
400
True or False: Honey is better to use than regular sugar.
What is FALSE!
Honey is the same as sugar in calories and ability to raise blood sugars.
500
Myth or Fact: Eating just before bedtime is fattening.
MYTH! What you eat, not when, makes the difference; calories have the same effect on the body
no matter when they are consumed. Evidence does suggest that eating regular meals, especially
breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking.
500
Having high cholesterol increases your risk of heart attack and stroke. What is a healthy total cholesterol level, according to the American Heart Association?
What is less than 200 mg/dL?
It's especially important for people with diabetes to watch their cholesterol levels because uncontrolled blood glucose levels damage blood vessels, compounding the damage that cholesterol does to blood vessels.
500
True or False: On a food label, "Serving Size" and "Servings per Container" tell you the same thing.
What is False! "Serving size" is the suggested amount to consume and all of the nutrition information shown on the Nutrition Facts Label is based on this exact amount. "Servings per container" tells you how many of the above serving sizes are found in the entire box/ bag/ can/ jar/ package/ whatever that your food came in. So, if a serving size was 2 cups, and it says "Servings Per Container: 5," that means there are 10 cups in that container, and 5 total servings.
500
"Post-prandial" or "post-meal" blood sugar testing can show how food affects the blood sugar. You should check your blood sugar this amount of time after you eat a meal____?
What is 2 hours?
For people with diabetes, your blood sugar 2 hours after a meal should be less than 140. If you check your blood sugar before the two hours, you haven't given your body enough time to bring down the blood sugar and will likely see a higher blood sugar number.
500
Name 5 vegetables that are non-starchy.
What are: carrots, lettuce, tomatoes, cucumber, peppers, okra, spinach, leafy greens, eggplant, zucchini, broccoli, cauliflower, beets, cabbage, brussel sprouts, asparagus, green beans, celery, onion, etc.