– Watch your portions – Fill half your plate with vegetables and fruits, people with diabetes should choose more vegetables than fruit as most vegetables have less sugar. Divide the other half of your plate between protein food and whole grain foods
– Eat healthy carbohydrates & be consistent with meals at regular times of day – Low-glycemic index foods such as legumes, whole grains, and fruits and vegetables can help control blood sugar, protect you from heart disease and stroke, & can make you feel full longer.
– Eat more whole foods & less highly processed foods – Highly processed foods & drinks are prepared with excess sodium, sugar & saturated fat. Instead plan ahead & choose whole foods & prepare most of your meals at home.
– Eat more vegetables & fruit – At each meal & as a healthy snack, choose fresh, frozen or canned vegetables & fruits. Eat whole or cut vegetables & fruits instead of drinking juices (fruit juice & concentrates are high in sugar).
– Limit sugars & sweets – Such as regular pop, desserts, candies, jam & honey. The more sugar you eat, the higher your blood sugar will be. Other alternative sweeteners can be useful.
– Choose ‘good’ fats – Good fats (unsaturated) are found in foods like olive oil, canola oil, other vegetable oils, avocado, soft margarine, nuts, seeds, & oily fish like trout and salmon. Bad fats (saturated) on the other hand, can increase your cholesterol level and your risk of heart disease. Choose foods with saturated fat less often: butter, red meat, cakes, pastries, deep fried foods & high fat dairy products. Choose healthy proteins including plant-based protein & lower fat dairy products more often.
– Drink Water – Make water your beverage of choice. Water is a sugar-free & calorie-free way to quench your thirst and stay hydrated. Drinking regular pop and fruit juice will raise your blood sugar. Alcohol can affect blood sugar levels and may cause you to gain weight; it is best to use alcohol in moderation.
Stay hydrated with water and no or low-calorie drinks. Bring a reusable water bottle for refills.
Pack healthy snacks such as fruits, vegetable and nuts instead of chips and cookies.
Take physical activity breaks.
Plan ahead for routes and weather.
Let a friend or family member know your travel plans.
Wear a hat and sunscreen, when enjoying outdoor activities.
