ࡱ> 685 bjbj[[ ."99 `````tttttSUUUUUU$"n%Vy`y`` ``SSrTh')i c?0q%%%`0yy% &: Getting Started with Healthy Eating DB795 Making healthy food choices when youre busy can be hard but its one of the most important things you can do for your health. A healthy diet helps control your weight, blood pressure, cholesterol and blood sugar, which reduces your risk for type 2 diabetes. Start with small steps that can make a big difference. Fill up on non-starchy vegetables Eat as many non-starchy vegetables as you want. Examples of these are spinach, kale, cauliflower, peppers, or green beans, so eat up! Frozen vegetables that can be steamed in their packaging are great time-savers. Canned vegetables with no added salt are just as healthy as fresh produce and cost less! Limit potatoes and potato-based foods, which contain a lot of starch and cause blood sugar to go up quickly. This is especially important for people with diabetes. Go for healthy proteins Healthy proteins include lean meats like chicken and turkey, as well as fish, beans, low-fat cheeses, and soy products. Limit red meat, especially processed red meat like bacon, sausage, and hot dogs. Choose whole grains Brown rice, whole grain bread and whole grain pasta are healthier than white rice, white bread, or regular pasta. Whole grains contain more fiber, so your body has to work harder to break them down. This means when you eat whole grains your blood sugar rises more slowly and you feel more satisfied. Use healthy oils - sometimes Oils from vegetables contain healthy fats, so choose oils like olive or canola for cooking, or to have on salads. Limit butter, since it contains a lot of unhealthy saturated fat. Skip sugary beverages, save the calories Dont drink your calories by having soda, juices, or sweetened iced teas! Have water with every meal. To add flavor to plain water, try citrus slices, mint or basil leaves. When you have juice, choose 100% juice and limit it to 8 oz. Stay on track with healthy eating Look for free mobile apps in the app store, such as My Fitness Pal and Lose It! These apps can help you track your food choices and physical activity. They also offer tips and healthy recipes. Prevent Diabetes Healthy eating and physical activity are two of the most important steps you can take to prevent heart problems, diabetes, or high blood pressure. For more information about diabetes prevention, visit: www.mass.gov/dph/preventdiabetes What does a healthy lunch or dinner look like? VEGETABLES and FRUIT 1/2 Make half of your plate vegetables and fruit. Salads and soups are an easy way to get a lot of vegetables on your plate. Add nuts, like almonds, to your salad for more healthy fats. PROTEIN Have a healthy protein on of your plate. If you have meat, be sure your portion is not bigger than the size of a deck of cards. WHOLE GRAINS Make only of your plate a healthy grain, like brown rice. Fiber from whole grains, vegetables, and fruit helps keep blood sugar stable, which is a big help for people with diabetes. Choose water or low-fat/non-fat milk with your meals. Having juice? Stick to a cup (8oz) or less. How can I eat more fruits and vegetables every day? Add fruit to your breakfast by topping low-fat or non-fat yogurt with berries. Add chopped vegetables like peppers, onions, and tomatoes to scrambled eggs. Chop vegetable sticks to enjoy with healthy dips. Make a fruit smoothie instead of a sweet dessert. Keep fruit, carrot sticks, or pepper strips with you when youre traveling so you have a healthy snack option. #+,g h i _ ` x C W X V~ijɲzɌzzkT-h`Bhed0JB*CJOJQJ^JaJphh`Bh(4CJOJQJaJ"h`Bhed5CJOJQJ\aJh`BhedCJOJQJaJ-h`Bhg0JB*CJOJQJ^JaJph-h`Bhed0JB*CJOJQJ^JaJph!h`BhedB*OJQJ^Jph!h`B5B*OJQJ\^Jph'h`Bhed5B*OJQJ\^Jph,h i  b _ ` y B C X Vjd7$8$H$gd(4 & Fgdedgdedd7$8$H$gded & Fdd7$8$H$gdeddd7$8$H$gdeddgded dgdedjMN_JyzIJT8gd(4d7$8$H$gdeddd7$8$H$gd`Bgdeddd7$8$H$gdedd7$8$H$gd(4MN^IJyzJQSnνo`L8`o`L8'h`Bh(45B*OJQJ\^Jph'h`Bhed5B*OJQJ\^Jphh`BhedCJOJQJaJ"h`Bhed5CJOJQJ\aJh4oh4oCJOJQJaJh4oCJOJQJaJh`Bh`BCJOJQJaJ"h`Bh`B5CJOJQJ\aJ!h`BhedB*OJQJ^Jph-h`Bhed0JB*CJOJQJ^JaJph3h`Bhed0J5B*CJOJQJ\^JaJphn-Q7ȹȹh`BhedCJOJQJaJ"h`Bhed5CJOJQJ\aJ!h`BhedB*OJQJ^Jph'h`Bhed5B*OJQJ\^Jph8:gded & Fd#7$8$H$gded,1h/ =!"#$% j 666666666vvvvvvvvv666666>6666666666666666666666666666666666666666666666666hH6666666666666666666666666666666666666666666666666666666666666666662&6FVfv2(&6FVfv&6FVfv&6FVfv&6FVfv&6FVfv&6FVfv8XV~ OJPJQJ_HmH nH sH tH J`J Normal dCJ_HaJmH sH tH DA`D Default Paragraph FontRiR 0 Table Normal4 l4a (k ( 0No List bob edDefault 7$8$H$-B*CJOJQJ^J_HaJmH phsH tH 6O6 ed0Pa1d B*^Jph:o: ed0A1B*CJOJQJ^JaJph"8o!8 ed0A25B*CJ \^JaJ phlD6O6 ed0Pa4d B*^Jph:oA: ed0A4B* CJOJQJ^JaJphs*8oQ8 ed0A35B* CJ4\^JaJ4phs*8oa8 ed0A75B* CJ,\^JaJ,phs*@@r@ ed List Paragraph ^m$6U`6 `B0 Hyperlink >*B*phPK![Content_Types].xmlN0EH-J@%ǎǢ|ș$زULTB l,3;rØJB+$G]7O٭V$ !)O^rC$y@/yH*񄴽)޵߻UDb`}"qۋJחX^)I`nEp)liV[]1M<OP6r=zgbIguSebORD۫qu gZo~ٺlAplxpT0+[}`jzAV2Fi@qv֬5\|ʜ̭NleXdsjcs7f W+Ն7`g ȘJj|h(KD- dXiJ؇(x$( :;˹! I_TS 1?E??ZBΪmU/?~xY'y5g&΋/ɋ>GMGeD3Vq%'#q$8K)fw9:ĵ x}rxwr:\TZaG*y8IjbRc|XŻǿI u3KGnD1NIBs RuK>V.EL+M2#'fi ~V vl{u8zH *:(W☕ ~JTe\O*tHGHY}KNP*ݾ˦TѼ9/#A7qZ$*c?qUnwN%Oi4 =3N)cbJ uV4(Tn 7_?m-ٛ{UBwznʜ"Z xJZp; {/<P;,)''KQk5qpN8KGbe Sd̛\17 pa>SR! 3K4'+rzQ TTIIvt]Kc⫲K#v5+|D~O@%\w_nN[L9KqgVhn R!y+Un;*&/HrT >>\ t=.Tġ S; Z~!P9giCڧ!# B,;X=ۻ,I2UWV9$lk=Aj;{AP79|s*Y;̠[MCۿhf]o{oY=1kyVV5E8Vk+֜\80X4D)!!?*|fv u"xA@T_q64)kڬuV7 t '%;i9s9x,ڎ-45xd8?ǘd/Y|t &LILJ`& -Gt/PK! ѐ'theme/theme/_rels/themeManager.xml.relsM 0wooӺ&݈Э5 6?$Q ,.aic21h:qm@RN;d`o7gK(M&$R(.1r'JЊT8V"AȻHu}|$b{P8g/]QAsم(#L[PK-![Content_Types].xmlPK-!֧6 0_rels/.relsPK-!kytheme/theme/themeManager.xmlPK-!0C)theme/theme/theme1.xmlPK-! ѐ' theme/theme/_rels/themeManager.xml.relsPK] "n j8 L# @0(  B S  ?   O>^0g5`7 $o^i ^`OJQJo(^`OJQJ^Jo(o p^p`OJQJo( @ ^@ `OJQJo(^`OJQJ^Jo(o ^`OJQJo( ^`OJQJo(^`OJQJ^Jo(o P^P`OJQJo( ^`5CJ o(.^`.pL^p`L.@ ^@ `.^`.L^`L.^`.^`.PL^P`L.h^h`5B*CJaJo(ph.^`.pL^p`L.@ ^@ `.^`.L^`L.^`.^`.PL^P`L.O`7$o0g         vBw        n        4o(4ed`BZg @   @Unknown G* Times New Roman5Symbol3. * Arial7.@Calibri Clearface Gothic LT Std BlackClearface Gothic LT Std Black ITC Franklin Gothic Std BookITC Franklin Gothic Std Book?= *Cx Courier New;WingdingsA$BCambria Math"h"H[    !r0 KQHP  $Ped2!xx  Chloe Chai Megan Palame    Oh+'0`   ( 4@HPX Chloe ChaiNormalMegan Palame3Microsoft Office Word@F#@Ba@P=i  ՜.+,0 hp|     Title  !"#$&'()*+,./012347Root Entry F0<)i91Table%WordDocument."SummaryInformation(%DocumentSummaryInformation8-CompObjr  F Microsoft Word 97-2003 Document MSWordDocWord.Document.89q