Food and nutrition
Here’s How You Can Get Started
- Consult Your Doctor to determine the right level of physical activity for your health.
- Plan Your Workout Time by deciding how many minutes per day you can dedicate to exercise.
- Set Clear Fitness Goals to stay motivated and track your progress.
- Choose Your Workout Location, whether it’s a gym, park, or your neighborhood.
- Incorporate Physical Activity into your daily routine for consistency.
- Start Slow & Prioritize Recovery to avoid injuries and allow muscle healing.
- Track Your Progress to stay focused and improve over time.
- Listen to Your Body and adjust workouts based on how you feel.
How to Make Smart, Healthy Eating Choices
Informed food choices are key to managing diabetes and living a balanced life. Since food is your body’s fuel, here are some universal guidelines that apply regardless of the specific eating plan you follow:
- Non-Starchy Vegetables: Start your plate with a generous serving of non-starchy vegetables.
- Lean & Plant-Based Proteins: Choose lean meats or plant proteins to support muscle health.
- Quality Carbohydrates: Focus on starchy vegetables, fruits, whole grains, and low-fat dairy.
- Limited Added Sugars: Minimize foods with extra sugars.
- Healthy Fats: Incorporate heart-healthy fats like those in olive oil, nuts, and avocados.
- Minimal Processed Foods: Prioritize whole, natural foods over processed ones.
- Hydration: Opt for water or zero-calorie beverages to stay hydrated
food and nutrition
Use the Diabetes Plate for Meal Planning
Food and nutrition
The Diabetes Plate is a practical, low-carb tool designed to help you balance your meals and manage diabetes plans. Here’s how to use it:
- Start with a 9-inch plate:
- Fill half your plate with nutrient-packed veggies like broccoli, carrots, and cauliflower.
- One-Quarter for Proteins:
- Choose lean protein options or plant-based sources such as beans and lentils.
- One-Quarter for Quality Carbs:
- Include starchy vegetables, fruits, whole grains, or low-fat dairy products.
This simple framework can be easily adjusted to match any recommended diabetes meal pattern while catering to your food preferences.
Key Components of a Diabetes-Friendly Diet
Food and nutrition
- Non-Starchy Vegetables: These low-calorie, nutrient-rich options help keep you full and support overall health.
- Protein: Essential for muscle repair and maintenance, protein can come from both animal and plant sources. If you’re plant-based, options like beans and hummus are excellent, though keep an eye on their carbohydrate content.
- Fruits: Enjoy fruits for their vitamins, minerals, and fiber. They provide natural sweetness without the need for added sugars.
- Healthy Fats: Include fats that help lower cholesterol and protect your heart—think olive oil, avocados, and nuts.
- Diabetes Superstar Foods: These nutrient-dense foods pack a powerful nutritional punch, offering high levels of protein, healthy fats, vitamins, minerals, and fiber to boost your meal planning.