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17 Ways to Eat Healthy and Help Prevent Diabetes
Losing a small amount of weight by being physically active for 30 minutes, 5 days a week and following a low-fat, reduced calories meal plan may help you prevent or delay diabetes. To get started, use this guide for making healthy food choices and tracking your progress.
- Snack on veggies.
- Try getting one new fruit or vegetable every time you grocery shop.
- Low-fat macaroni and cheese can be a main dish. Serve it with your favorite vegetable and a salad.
- Try eating foods from other countries. Many dishes contain more vegetables, whole grains and beans and less meat.
- Cook with a mix of spices instead of salt.
- Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it wherever and whenever you can.
- Always keep a healthy snack with you, such as fresh fruit, a handful of nuts or whole grain crackers.
- Choose veggie toppings like spinach, broccoli and peppers for your pizza.
- Try different recipes for baking or broiling meat, chicken and fish.
- Try to choose foods with little or no added sugar.
- Gradually work your way down from whole milk to 2% milk until you're drinking and cooking with fat-free (skim) or low-fat milk and milk products.
- Eat foods made from whole-grains — such as whole wheat, brown rice, oats and whole-grain corn — every day. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice for home-cooked meals and when dining out.
- Don't grocery shop on an empty stomach. Make a list before you go to the store.
- Read food labels. Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
- Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family and friends while sharing a bowl of fruit.
- Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
- Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
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Such content does not cover all possible side effects of any new or different health program.
Consult your medical professional for guidance before changing or undertaking a new diet or exercise program.
Advance consultation with your physician is particularly important if you are under eighteen (18) years old,
pregnant, nursing, or have health problems.
If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all food
products prior to consumption. Allergens and their derivatives can have various names and may be present
in some food brands but not others. If the ingredient list is not available on the food product, check
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