Index Nutrition People
|First Posted Jan 7, 2009|
Jul 30, 2010
Joslin Diabetes Recommendations
This is basically the way I have been eating to lose my 15 pounds. I have only 5 pounds to go. Then maintaining will be key. I feel great! Our trip abroad to Egypt and Jordan, Thanksgiving, Christmas and New Year have passed and no weight loss, but no weight gain either! Now it is back to the routine eating program and exercise. I have added swimming to my regime.
"Among the highlights of the new Joslin guidelines are the following recommendations:Carbohydrate:
Approximately 40 percent of a person's daily calories should come from carbohydrate; the total should not be less than 130 grams daily. This is a significant change from Joslin's previous recommendations that promoted a higher carbohydrate intake. Scientific data show that reducing one's carbohydrate intake while simultaneously increasing healthier protein and fat choices may be a better approach to weight control. It may also help decrease cardiovascular disease in overweight people with type 2 diabetes. The best sources are fresh vegetables, fruits and beans. Whole grain foods are preferable to eating pasta, white bread, white potatoes and low fiber cereal. Fiber intake should be approximately 50 grams daily if that amount can be tolerated; a minimum of 20-35 grams per day is recommended and an external supplement may be needed. High-fiber foods include fruits, vegetables, whole grain cereals, breads, nuts and seeds.
Approximately 30 to 35 percent of a person's daily calories should come from fat. Most should come from mono- and polyunsaturated fats, such as olive oil, canola oil, nuts, seeds and fish (especially those high in omega-3 fatty acids, such as salmon, mackerel, lake trout, herring and sardines). Foods that are high in saturated fat, such as beef, pork, lamb and high-fat dairy products (cream cheese, whole milk) should be eaten in small amounts. Foods that are high in trans fats such as fast foods, commercially baked goods, crackers, cookies and some margarines should be avoided. Cholesterol intake should be less than 300 mg daily; or less than 200 mg in people with an LDL ("bad") cholesterol that is more than 100 mg/dL.
While anyone with signs of kidney disease should consult their provider before increasing the daily amount of protein, approximately 20 to 30 percent of a person's total calories should come from protein. This is a higher percentage than Joslin recommended in the past. Scientific data reveal that eating more protein helps people feel "full" and thus causes people to eat less calories overall. Protein also helps to maintain lean body mass during weight loss. Examples of protein include fish, skinless chicken or turkey, nonfat or lowfat dairy products and legumes such as kidney beans, black beans, chick peas and lentils.Weight Loss Guidelines:
A modest weight loss of one pound every one to two weeks is advised. Reducing daily calories should be by 250 to 500 calories; total daily calories should not be less than 1,000 to 1,200 for women and 1,200 to 1,600 for men. Weight loss is different for each person and should be continued until a person reaches a target body mass index, or BMI (ask your provider about how to obtain this measurement.) Meal replacements, such as shakes, bars and ready-to-mix powders that match these guidelines can be helpful for some people. Blood glucose patterns often change with these types of replacements and thus people should monitor their blood glucose.
Physical Activity Guidelines: Physical activity is extremely important to a weight loss plan. A minimum of 150 to 175 minutes of moderate intensity physical activity is recommended. Examples of this include walking, biking, swimming and dancing. A target of 60 to 90 minutes most days of the week is encouraged. Physical activity should be a mix of cardiovascular, stretching and resistance activities to maintain or increase lean body mass."
Always check with your doctor. I do.