November is Diabetes Awareness Month and the Barker Lions Club is doing its part to increase community knowledge about the chronic disease that can lead to vision loss.
Earlier this week, Barker Lion Kalena Britt, RN, presented “What Can I Eat with Diabetes?” to a group of Lions and community members. As a diabetic herself, Britt has found many ways to cope with the challenges. After explaining what diabetes is, Britt offered practical tips for managing it, focusing on diet and food choices.
People managing their diabetes have to control their consumption of carbohydrates. Britt detailed the foods that contain carbs and the foods that don’t, and explained the nutrition labels on foods in great detail, focusing on what to look for in terms of sugar content and how to determine the amount of carbs.
Britt noted the “food pyramid” has been updated to the “healthy eating plate,” which suggests a dinner plate include 25% whole grains or starches, 25% protein and 50% vegetables, and offered five hints for improving one’s diet.
1. Try a whole food, nutrient dense, low-carb diet.
2. Aim for 50 to 80 grams of net carbs per day, over three meals and two snacks.
3. Eat meals at regular times and do not skip meals.
4. Keep a food diary or journal.
5. For diabetes management, keep a diary of all blood sugar readings.
Britt also explained “whole grains” and the important role that fiber plays, and gave suggestions for healthy snacks.
To gauge portion sizes without measuring instruments, she offered these visuals: A clenched fist is about 8 fluid ounces; one hand cupped is about 1/2-cup of food; the palm of a hand equals three ounces; and two thumbs equals a tablespoon.
Along with diet, exercise plays an important role in diabetes management. Walking for 1/2-hour per day, even in 10-minute bursts, is very beneficial, Britt said.
Following Britt’s presentation, Barker Lion Jen DiLorenzo, proprietor of Catering by Jen, served a low-carb meal consisting of chicken with a spinach stuffing and green beans, and the group sampled diabetic-friendly alternative side dishes. Cauliflower stuffing and rutabaga mashed “potatoes” were deemed tasty and filling.
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Diabetes is one of Lions International’s causes due to the fact that it is a cause of blindness. For more information about Lions International, or to participate in programs such as the Barker club’s diabetes awareness event, email [email protected] or call 585-480-5437.