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1 Diabetes 糖糖糖 Chinese These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. For more information call (404) 以以以以以以以以以以以以以以 Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University 提提以由由由由由由由由由由由由由由心以心心心心心心心心心心心依依依依依依由由由由由由美美, 這這這這這這這這這這這膚色原原性性年年宗宗政政政政政政政如如如如如如心以以, 請請請請 (404) 查詢

ates Department of Agriculture Food and Consumer Se

2 Diabetes 糖糖糖 What is diabetes? Diabetes is a disease in which the body does not produce or properly use insulin. 什什以糖糖糖? 糖糖糖以糖這以於於於於於於於於於於政於於於於於於產變於心糖 Insulin is a hormone that changes sugar, starches and other food into energy needed for daily life. 於於於以糖這素素素, 它心它於以它糖澱澱澱澱澱由澱澱變澱澱澱澱澱於澱澱如心於需 How is diabetes managed? 怎怎怎以糖糖糖? The management of diabetes has three parts: 怎以糖糖糖管管由管 : Healthy Eating 如管要要要由 Physical Activity 如管要要 Medication (if needed) 藥澱以藥 ( 如管如如 ) How can I control my diabetes? You can help control your blood sugar (also called blood glucose) and diabetes when you eat healthy, get enough physical activity, and stay at a healthy weight. 澱怎怎我於我於澱心糖糖糖? 當當要由要要管有夠心要要當心糖糖糖由你糖 ( 你糖血血你血血糖 ) 由和和要要心於和, 當你你以我於 A healthy weight also helps you control your blood fats (cholesterol) and lower your blood pressure. 和和要要心於和你以保心當我於你保保 ( 膽膽膽 ) 同同血你以它你同同同 Many people with diabetes also need to take medicine to help control their blood sugar. 很很糖糖糖政很管如如藥澱很保心我於澱澱心你糖

於於於以糖這素素素, 它心它於以它糖澱澱澱澱澱由澱澱變澱澱澱澱澱於澱澱如心於需 How is diabetes managed? 怎怎怎以糖糖糖?

3 Eat Healthy 要要心要由 Using the Food Guide Pyramid helps you eat a variety of healthy foods. Variety means eating foods from each of the food groups every day. When you eat different foods each day, you get the vitamins and minerals you need. 利於由澱食食食食食 (Food Guide Pyramid) 去去去很怎去心由澱很怎去心多多以每多很多多由澱多性每多多心由澱當當每多很多多當由澱, 當你你以你你當澱如如心你澱你由你澱你 Here is an example of getting a variety of foods each day. 以以以糖以依以宗當每多如這去去很怎去心由澱 : Day 1 Day 2 第糖多第第多 Grains: tortilla brown rice 榖榖當 : 墨墨墨墨墨糙榖 Fruit: apple mango 水水當 : 蘋水芒水 Vegetable: broccoli tomatoes 蔬蔬當 : 由由美以蕃蕃 Dairy: milk yogurt 奶當 : 牛奶乳乳 Protein: chicken beans 蛋蛋你 : 雞雞豆當

利於由澱食食食食食 (Food Guide Pyramid) 去去去很怎去心由澱很怎去心多多以每多很多多由澱多性每多多心由澱當當每多很多多當由澱, 當你你以你你當澱如如心你澱你由你澱你 Here is an example of

4 Eat From all the Food Groups 調由多你要要 Buy whole grain breads and cereals. Some examples are whole grain breads, bran flakes, brown rice, wholewheat pasta, bulgur and amaranth. 購購購購購購由購榖購另另如購購購購小小購糙榖購小購由由全購當由澱全 Eat fewer fried and high-fat starches such as pastries, biscuits or muffins. 少多少少由少保澱澱當由澱如少少, 由由美少政美墨全 Fresh fruit is the best choice. When buying canned fruit, look for the words, canned in its own juice. 新新水水以新新心去去但如如購購但但水水, 必如購必必於用於心水用用但心我新 Buy smaller pieces of fruit, and drink fruit juices in small amounts. 購購小需水水, 喝小需水用 Eat raw and cooked vegetables with very little fat. 多於心政吃心蔬蔬很你以, 但但你於小需少去但於 Use mustard instead of mayonnaise on a sandwich. 多管吃以於如於由奶吃於於美吃吃吃 Use vegetable cooking oil spray instead of oil, shortening, butter or margarine, or lard when cooking. 改於改改改蔬少改蔬, 於如於糖不心少酥少牛少政牛如牛政牛少 Cooking techniques that are good for you are: baking, broiling, boiling, stir-frying, roasting, steaming, stews and grilling. Avoid cooking foods in large amounts of oil. 烹改烹依新新於 : 焗烤水改炒烘烤蒸炆由炆烤避避於很少去改蔬 Choose lower fat cuts of meat such as: chicken, turkey. When buying pork, beef and ham, trim off the extra fat. 購保保少心雞當, 如 : 雞火雞但牛雞牛雞火火當你如它火心由管火火 Choose fat free (skim) or low-fat (1%) milk, or dairy foods.. 去脫保 (Skim) 政同保 (1%) 奶, 政澱澱奶當由由

少多少少由少保澱澱當由澱如少少, 由由美少政美墨全 Fresh fruit is the best choice. When buying canned fruit, look for the words, canned in its own juice.

5 Grains, Beans and Starchy Vegetables 全購當豆當由澱澱當心蔬蔬 What are starches or carbohydrates? Starches are breads, grains, cereal, pasta, beans or starchy vegetables. Eat some starches/carbohydrates at each meal. People might tell you not to eat many starches/carbohydrates, but that is no longer correct advice. Eating starches/carbohydrates is healthy for everyone, including people with diabetes. 什什以澱澱政什水去什澱由由? 澱澱當由由管購購購小稻榖購由豆由豆澱澱你很心蔬每餐很如管這當由澱管政說於如很多澱澱你 / 什水去什澱, 但但但這這但依以於於於心, 澱其多澱澱當 / 什水去什澱心由澱碳這這政, 購包管糖糖糖心政心要要很管新有, How many starches/carbohydrates do I need each day? 6 11 servings each day 澱每多如如多很少餐管心澱澱你 / 什水去什澱由由碳? 每多 6 11 餐管 The number of servings you should eat each day depends on: 這這食這依依以以這少很這美 : The calories you need 當每多澱如心你需政你你你 Your diabetes plan 當心糖糖糖以藥烹你 What do starches and carbohydrates do for my body? Starches give your body energy, B vitamins, minerals and fiber. Whole grains are healthier because they have more vitamins, minerals, and fiber. Fiber helps you have regular bowel movements. They also help you better control your blood sugar. 澱澱你 / 什水去什澱碳澱於於管什什保心? 澱澱你以心當於需你澱你 B 你澱你由礦你於多購購小以吃吃要要, 因因它豆管很這你澱你你澱你由礦你於礦你於你保心當以纖纖纖, 還你以保心當我於新糖少當心你糖

Eating starches/carbohydrates is healthy for everyone, including people with diabetes. 什什以澱澱政什水去什澱由由?

6 Grains, Beans and Starchy Vegetables (continued) 全購當豆當由澱澱當心蔬蔬 How much is one serving of starch/carbohydrate? 怎怎我怎以糖餐管碳? 1 slice of bread 糖購購購 1 small potato, casaba or plantain 糖個小心牛個個蕃個政或但 ½ cup cooked cereal such as oatmeal or cream of wheat ½ 杯改吃心購榖購小購政小麥 ¾ cup dry cereal such as corn flakes ¾ 杯杯購榖購 a cup of cooked rice a 杯榖杯 1 small tortilla, roti bread or enjira bread 糖小小墨墨墨墨墨很榖當購購政多但 You may need to eat one, two or three starch/carbohydrate servings at a meal. If you need to eat more than one serving at a meal, choose different foods from this food group. For example: 當你於每餐如如多糖第政管餐管心澱澱你 / 什水去什澱, 如水當每餐如多如如糖餐管心請, 新新去去於同這當心由澱依如 : Breakfast: ¾ cup dry cereal and 1 slice of bread 2 servings 早餐 : ¾ 杯杯購榖購杯糖購購購 2 餐管 Lunch: a cup of rice and ½ cup of cooked plantains 2 servings 午餐 :a 杯榖杯杯杯改吃心牛個個 2 餐管 Dinner: ½ cup of pasta and one bread stick 2 servings 晚餐 : ½ 杯購杯杯糖購購購 2 餐管 Snack: 6 crackers 1 serving 零由 : 6 購墨杯糖餐管 Total for the day: 7 servings. Notice that the carbohydrates are balanced at the meals. This can help you control your blood sugars. 整多心管 : 7 餐管注多每餐注這怎心但注你管注注心什水去什澱, 我你保心當才才我於當心你糖

flakes ¾ 杯杯購榖購 a cup of cooked rice a 杯榖杯 1 small tortilla, roti bread or enjira bread 糖小小墨墨墨墨墨很榖當購購政多但 You may need to eat one, two or three starch/carbohydrate servings at a

7 Vegetables 蔬蔬 Vegetables are healthy for everyone, including people with diabetes. Eat raw and cooked vegetables everyday. Vegetables give you vitamins, minerals, and fiber with very few calories. Look for vegetables that are bright in color. A few examples are: carrots, peppers, eggplant, broccoli, tomatoes, and spinach. 蔬蔬碳這這政, 購包管糖糖糖心政心要要很管新有每多很如多蔬蔬, 於心吃心很你以蔬蔬心當你澱你你澱你由礦你於, 但它你需於很新新去購最色新最心蔬蔬, 如 : 胡胡胡青青蕃以由由美以番蕃由茄蔬 You should have 3 to 5 servings every day. 當每多如如多管至全餐管 (serving) How much is a serving of vegetables? 怎怎我怎以糖餐管碳? ½ cup cooked vegetables, like cooked green beans, eggplant, spinach and squash ½ 杯改吃心蔬蔬如吃心熟熟豆蕃以茄蔬政或當 1 cup raw vegetables, like a salad, carrot sticks or cut up cucumbers 糖杯於心蔬蔬如沙沙胡胡胡杯政黃或購 ½ cup vegetable juice, like tomato juice or carrot juice ½ 杯蔬蔬用如番蕃用政胡胡胡用 You might need to eat one, two or three vegetable servings at a meal. If you need to eat more than one serving at a meal, choose different types of vegetables or have two or three servings of one vegetable. 當你於每餐如多糖第政管餐管我夠, 如水如心如多如如糖餐管心請, 新新去去多於同當性心蔬蔬政多同糖這蔬蔬 2-3 餐管餐你以

蔬蔬碳這這政, 購包管糖糖糖心政心要要很管新有每多很如多蔬蔬, 於心吃心很你以蔬蔬心當你澱你你澱你由礦你於, 但它你需於很新新去購最色新最心蔬蔬, 如 : 胡胡胡青青蕃以由由美以番蕃由茄蔬 You should have 3 to 5

8 Fruits 水水 Fruit is healthy for everyone, including people with diabetes. Fruit gives you energy, vitamins and minerals and fiber. 水水碳這這政, 購包糖糖糖政心要要很很管新有水水你心當於需很這你澱你很這你澱你由礦你於 How many servings of fruit do I need? 澱每多如如多很少餐管心水水碳? 2 to 4 servings 2 4 餐管 What is a serving of fruit? 怎怎我怎以糖餐管碳? 1 small apple or pear (approximately the size of a woman s fist) 糖個小蘋水政個以 ( 以小如糖大大大心大但 ) ½ cup of apple or orange juice ½ 杯蘋水用政杯用 ½ of a grapefruit ½ 個血血個 1 small banana or ½ of a large banana 糖杯條條政條杯吃吃以心條條 ½ cup of chopped fruit ½ 杯火杯心水水 ¼ cup of raisins or dried fruit (approximately what would fit in the palm of your hand) ¼ 杯血血杯政杯水 ( 以大以當大你抓糖它心需 ) You might need to eat one or two servings of fruit at a meal. 當餐你每餐如如多糖政第餐管心水水 How should I eat fruit? 澱如怎怎多? Eat fruits raw, or as juice with no sugar added. 水水你以於多政請水用, 但於如杯糖 Buy smaller pieces of fruit. 購購同如需購小需

2 to 4 servings 2 4 餐管 What is a serving of fruit? 怎怎我怎以糖餐管碳?

9 Milk and Yogurt Foods 牛奶由乳乳 Fat-free and low-fat milk and yogurt are healthy for everyone, including people with diabetes. Milk and yogurt give you energy, protein, calcium, vitamin A, and other vitamins and minerals. 脫保同保奶由乳乳碳這這政心要要很管新有, 購包包管糖糖糖心政牛奶由乳乳以心當於需蛋蛋你鈣你你澱你你澱你 A 由澱澱很這你澱你 Drink fat-free (skim or nonfat) or low-fat (1%) milk each day. Eat low-fat or fat-free yogurt. They have less total fat, saturated fat and cholesterol. 每多很喝脫保 (skim or nonfat) 政同保 (1%) 奶由多脫保政同保乳乳因因它澱豆保保要澱少由膽膽膽吃吃少 How many servings do I need each day? 2 to 3 servings each day. Note: If you are pregnant or breastfeeding, eat four to five servings of milk and yogurt each day. 澱每多如如很少餐管? 每多 2-3 餐管注多 : 如當但如如政如如奶由, 當每多如如多 4-5 餐管心牛奶由乳乳 How much is a serving of milk and yogurt? 怎怎我怎以糖餐管碳? 1 cup fat-free plain yogurt (look for yogurts flavored with aspartame also) 糖杯杯脫保乳乳 ( 杯管 aspartame 心的的餐你以 ) 1 cup skim or low-fat milk 糖杯脫保政同保奶 Note: Avoid yogurts that say, fruit on the bottom. They contain high amounts of added sugar. 注多 : 避避購購必管管水水但每心乳乳, 因因它杯管以需心糖

脫保同保奶由乳乳碳這這政心要要很管新有, 購包包管糖糖糖心政牛奶由乳乳以心當於需蛋蛋你鈣你你澱你你澱你 A 由澱澱很這你澱你 Drink fat-free (skim or nonfat) or low-fat (1%) milk each day.

10 Meat, Poultry, Fish, Eggs and Nuts 雞當心家當魚蛋由蛋水當 This food group contains meat (beef, pork, lamb), chicken, turkey, eggs, fish, nuts and tofu or soy products. Eat small amounts of some of these foods each day. All these foods provide our bodies with protein. 這多由澱購包雞當 ( 牛雞牛少羊雞 ) 雞火雞蛋魚蛋水豆豆政以豆當由由每多很如多糖以這當心由澱, 因因這以由澱提因澱澱於於澱如如心蛋蛋你 Protein foods help your body build tissue and muscles. They also give your body vitamins and minerals. 蛋蛋你以保心當心多蛋由蛋雞於蛋, 血於提提當於於澱如如心你澱你由你澱你 How many protein foods do I need each day? 2 to 3 servings 澱每多如如多很少餐管豆蛋蛋你心由澱碳? 2 3 餐管 How much is a serving of meat, poultry, fish, eggs and nuts? 雞當心家當魚蛋由蛋水當, 很少我怎以糖餐管碳? 2 to 3 ounces of cooked fish 2 3 安政改吃心魚 2 to 3 ounces cooked chicken 2 3 安政改吃心雞 3 to 4 ounces tofu (½ cup) 3 4 安政豆豆 (1/2 杯 ) 1 egg (equals one ounce of protein) 糖但蛋 ( 相全於糖安政心蛋蛋你 ) 1 slice of cheese or one ounce of cheese (approximately the size of a D battery) 糖購政糖安政一一 ( 以大以糖個 D 請電心以小 ) 2 tablespoons of peanut butter (equals one ounce) 2 湯湯心湯於湯 ( 相全於糖安政 )

這多由澱購包雞當 ( 牛雞牛少羊雞 ) 雞火雞蛋魚蛋水豆豆政以豆當由由每多很如多糖以這當心由澱, 因因這以由澱提因澱澱於於澱如如心蛋蛋你 Protein foods help your body build tissue and muscles.

11 Meat, Poultry, Fish, Eggs and Nuts (continued) 雞當心家當魚蛋由蛋水當 Helpful Tips: 如少提要 : The serving size you eat now may be too big. 當澱你怎心糖餐管你於吃吃以 Take a look at a deck of cards. This size is equal to 2 to 3 ounces. 當你以你你糖你你你你心以小, 它心和需你全於 2-3 安政安 Buy cuts of beef, pork, ham and lamb that have only a little fat on them. Trim off the extra fat. 挑去挑心牛雞牛雞火火政羊雞, 再它很再火心由管火火 Eat chicken or turkey without the skin. 多雞政火雞, 如它要剝火 Cook protein foods in low fat ways: broil, grill, stir-fry, roast, steam, boil or stew. 改蛋蛋你當心由澱如於少少烹改烹依如 : 烤炆烤, 炒烘烤蒸水改政炆 Use only small amounts of oil when cooking meats, or using a cooking spray instead of oil. 改雞當但於少你少煮你, 甚至你於改改少吃吃 Have a meal without meat. Try beans or tofu as your protein source. 如如多於, 豆當政豆豆你以當新新心蛋蛋你很豆

挑去挑心牛雞牛雞火火政羊雞, 再它很再火心由管火火 Eat chicken or turkey without the skin. 多雞政火雞, 如它要剝火 Cook protein foods in low fat ways: broil, grill, stir-fry, roast, steam, boil or stew.

12 Fats, Oils and Sweets 保保少由糖當由由 Fats and oils include butter, margarine, lard and oils that we add to foods and use to cook foods. Some oils are canola, olive and vegetable. Fats are also found in meats, dairy products, snack foods and some sweets. To control your diabetes, it is best to eat foods with less fat and less saturated fat (fat we get from meat and animal products). 保保由少當由由購包牛少瑪如牛牛少由澱澱於很烹改於心少, 另另餐管另另少葵湯少由蔬少葵澱少全雞當奶當零由由零少當由澱很豆管保保如我於當心糖糖糖, 新新去去多糖以豆保保政最由保保於很心由澱 ( 最由保保你以飽雞由要澱產由由澱你你心少保 ) Sweets are sugary foods that have calories but not very many vitamins and minerals. Some sweets are also high in fat like cakes, pies, and cookies. 糖當由由以零心, 它管你需但它澱豆心你澱你由你澱你你於很很管以零少甚至豆管很很心保保如蛋少派零墨杯全 Eating too many sugary and high fat foods makes it hard to control your blood sugar and weight. If you do eat fats and sweets, eat small portions. 多吃很糖由少保保當由澱吃吃當很吃我於當心你糖由於和, 如糖美如多, 多少需 How much is a serving of fats, oils and sweets? 保保少由糖當由由, 怎怎我怎以糖餐管碳? 1 teaspoon oil 糖茶湯少 1 tablespoon regular salad dressing 糖湯湯普普心沙沙少 2 teaspoons light mayonnaise 2 茶湯條保政脫保由奶吃 1 strip of bacon 糖杯條條 1 cookie 糖小零墨杯 1 plain doughnut 糖個普普心零個個 1 tablespoon syrup 糖湯湯糖湯 chips 購牛個個購

To control your diabetes, it is best to eat foods with less fat and less saturated fat (fat we get from meat and animal products).

13 Chinese These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer Service for Food Stamp Program families. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. For more information call (404) 以以以以以以以以以以以以以以 Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University 提提以由由由由由由由由由由由由由由心以心心心心心心心心心心心依依依依依依由由由由由由美美, 這這這這這這這這這這這膚色原原性性年年宗宗政政政政政政政如如如如如如心以以, 請請請請 (404) 查詢

Nutrition Information 2019

Nutrition Information 2019 K-5 Item Serving Size Calories Carbohydrates (g) Saturated Fat (g) Total Fat (g) Sodium (mg) Allergens Ham Hoagie 1/2 Hoagie Sandwich 189 18 3.7 9 604 Wheat, Milk Turkey Hoagie 1/2 Hoagie Sandwich 247