My Plate
How much of your plate should be fruits and vegetables?
1/2
Fill in the blank:
Diabetics should consume a _______ amount of carbs each meal
Constant or Consistent
45-60 g
What diet should you follow with Hypertension
DASH diet
How much calcium should you have each day?
1,200 mg
How much of your plate should be carbs? AND how much of that should be whole grains?
a quarter (1/4)
Whole grains 1/2 the portion
What type of carbs should you eat more of?
Complex carbs
- oatmeal. beans, whole grains
Name 3 things to LIMIT your intake of while on the DASH diet
red meat
sodium
added sugar/ sugary beverages
How does Vitamin D help Calcium?
How much of your plate should be protein (Which type) AND why?
1/4 should be LEAN PROTEIN to prevent muscle loss
A- sugar
B- fiber
C- coffee
D- McDonalds
B- FIBER
What can you look for on your food that shows it meets criteria as a heart healthy food?
heart check mark
How does protein impact bone health?
Strengthens bones and muscles
How much calcium di you need a day? AND what does it help with?
1,200 mg/day
Help with bone health/ prevents osteoporosis
If you have diabetes should you have regular meals times or lots of snaking through out the day? WHY?
regular meal times
prevents blood sugar fluctuations
What are affordable ways to eat healthy? List 2!
- canned, dried, or frozen fruits with no added sugar
- low/no sodium canned vegetables
-powdered milk
List 2 examples of fruits or vegetables you could eat for bone health and tell me why they are good for bone health
(any colorful/ green leafy)
Vitamins and minerals
What should you limit your sodium to each day? What aspects of your health can it impact?
1,500 mg/day
Can impact heart, blood pressure, kidneys, and prevent stroke
What 3 diseases does Diabetes put you at risk for?
- Hypertension
- Dehydration
- Cardiovascular disease
Diabetes
What are 4 things in your diet that impact bone health?
- Calcium
- Vitamin D
- Protein
- fruits and vegetables