AIM FOR FITNESS...
Aim for a healthy weight.
Be physically active each day.

BUILD A HEALTHY BASE...
Let the pyramid guide your food choices.
Choose a variety of grains daily, especially whole grains.
Choose a variety of fruits and vegetables daily. Keep food safe to eat.

CHOOSE SENSIBLY...
Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods to moderate your intake of sugars.
Choose and prepare foods with less salt. If you drink alcoholic beverages, do so in moderation.

Diabetes Wellness News

Fruits, Vegetables, and Exercise Rule. The long awaited 2005 Nutrition Guidelines have now been published and are not a surprise. The report emphasizes the need to reduce calories and increase physical activity. It
is important that we eat a variety of nutrient-dense foods-these are foods which are high in vitamins, minerals, and have limited calories. In other words, foods that will give you the most "bang for your buck," such as fruits, vegetables, whole grains. Foods and drinks containing saturated or trans fats, cholesterol, salt, sugar and alcohol should be limited-here is where calories can be significantly reduced. It is important to be physically active 30 minutes most days of the week. There are specific recommendations for some age groups-those over 50 should consume foods or supplements fortified with B12. Older adults, individuals with dark skin, or those that have little exposure to sunlight are encouraged to consume extra Vitamin D either through the use of fortified foods or supplements.

For more information on the 2005 Nutrition Guidelines

 http://www.http://www.healthierus.gov/dietaryguidelines/

How to Count Carbs
Many people are talking about low-carbohydrate diets these days. But counting carbs can be tricky. Food makers are listing carbs in a new way. They use terms like impact carbs, net carbs and effective carbs. These numbers will not help you control your diabetes. And in fact, the U.S. Food and Drug Administration has not approved any of these terms. To count carbs the right way, read the Nutrition Facts label. Focus only on the grams of total Carbohydrate's. Some food makers are switching carbs naturally found in food with ingredients that have more fat, protein or other carbs. These other carbs include sugar alcohols, glycerin and fiber. These food makers say these three ingredients will not affect glucose levels so we can have as much as we want. Is this true or not? In general, it is not. Here are the facts on these three carb types:

Sugar alcohols (these include sorbitol and maltitol) are used to sweeten food. But the body only uses part of them. Sugar alcohols provide about half the calories of sugars and other types of carbs. They also have less effect on blood glucose levels than sugars. If the number of sugar alcohols is listed, subtract half the grams from the Total Carbohydrate number. Remember: You can have up to 20 calories per serving up to three times a day-as long as each serving has 5 or less grams of carbs-without having to count them into your carb totals. This is considered a "free food." As an example, if you eat two teaspoons of light jam or jelly, which have less than 20 calories and five or less carb grams, this is a free food. Another free food is one tablespoon of low fat or fat-free salad dressing. Be careful, though. Too much sugar alcohol can cause cramping, gas or diarrhea. Some people have problems with even 10 grams of sugar alcohols, and many do with 15 or more grams. Because a serving size of some products has 20 grams or more of sugar alcohols, try eating half a serving first and see if the food bothers you.

Glycerin (also called glycerol) also sweetens food and keeps it moist. This is what is often used in "nutrition" bars. The FDA requires that food labels include glycerin in the Total Carbohydrate's label.

Fiber is different from other carbs. The body does not fully digest it. The fiber found in cereals has almost no calories. But the fiber in fruits and vegetables does provide some calories. Foods with fiber will likely have less effect on your blood glucose than other types of carbohydrate's. To figure out your carb count for a food with fiber, subtract the grams of fiber listed from the Total Carbohydrate. You only need to do this if you are getting 5 or more grams of fiber per serving. If you're getting less, the amount of fiber is so low it will
probably not affect your blood glucose. For example, think about a serving of Weight Watchers Smart Ones Giant Sundae, in peanut butter and chocolate fudge flavor. One serving (8 ounces) has 39 grams of total carbohydrate. However, this includes 7 grams of dietary fiber. Therefore, you can count 32
grams of carbohydrate.

Remember that new foods affect all of us differently. As always, check your
blood glucose before and one to two hours after you eat a new food.

Nutrition links:
National Ins of Diabetes and Digestive and Kidney Diseases
Healthfinder- Reliable consumer health information
Food and Nutrition Information Center
Government Food Safety Information