Eat healthier

It’s true that people have different needs in terms of caloric and nutritional intake, according to their age, gender, metabolism, and general health status. But, broadly speaking, we should all be concerned about what we eat and drink.

Exercise daily

If you have prediabetes or diabetes, the focus is no different, you should try to stick to a healthy, balanced diet, eat moderate portions, at regular times. That will help control your blood sugar levels and your weight, which will ultimately reduce your risk of heart related diseases.¹

Stay away from…

Trans fats (processed snacks)

Saturated fats (butter, beef, sausage, bacon)

Cholesterol (high-fat dairy and animal products – egg yolks, liver)

Sugar sweetened beverages

Foods and drinks with added sodium

Moderate your portions!

Eat only what you need. When you go over the top, your blood glucose levels rise abruptly, and you may experience what we call hyperglycaemia. When that happens often and persistently, you put yourself at a higher risk of having long-term health problems, implicating other organs like your kidneys and heart.¹

Portion size should be adequate to your needs, taking into account your daily activity and body weight and height.

Balance your diet!

Choose those ingredients carefully. When assembling your plate, prefer healthy carbohydrates such as fruits, vegetables, whole grains (instead of white), and legumes.

It’s all about equilibrium. You can also include low-fat dairy products like milk and some cheeses, and why not switch red meats for leaner meats like chicken or turkey?² Healthier and delicious…give it a go.

Timing is important

Eat at regular hours. While digesting, simple, and complex carbohydrates (which is to say sugars and starches) break down into glucose, that enters your bloodstream. If you eat periodically, you will optimize your body’s use of insulin.¹

Choose to include in your diet omega-3 fatty acid fish, like salmon, tuna, and sardines, at least twice a week. Food doesn´t have to be boring, be creative!

Don't forget fibers and "good" fats

Fibers help control blood sugar levels. Not being digested or absorbed by the body, they do play a role in the digesting process, making it easier.¹ You will find them in nuts, beans and peas, vegetables, fruits.

“Good” fats can help you lower cholesterol levels, and thus reduce your risk of having heart related problems.¹ You will find them in avocados, nuts, olive, and peanut oils.

Let’s make things simple

The American Diabetes Association has come up with a simple strategy to help you create balanced and healthy meals. They called it the Diabetes Plate Method and like the name shows, all you need is a simple plate (that shouldn´t be too big) to get started.³

Step 1

Fill half your plate with nonstarchy vegetables

This so-called superfoods are low in carbohydrates, but high in vitamins, minerals and fibers, making them the perfect base for every meal.

Tomatoes
Green beans
Carrots
Broccoli or cauliflower
Lettuce or spinach

Step 2

Fill one quarter of your plate with lean proteins

This specific kind of protein has a lower fat percentage than other options that might increase your risk of heart disease, and therefore is a better option when it comes to put a plate together.

Lentils, hummus, falafel
Cheese, cottage cheese
Fish, shellfish
Chicken, turkey, eggs
Lean beef

Step 3

Fill one quarter of your plate with carbohydrates

This group of foods have the greatest impact on your blood sugar levels (because carbohydrates break down into glucose), so it’s very important to choose them carefully and to make sure they only take ¼ of your plate.

Starchy vegetables (eg. pumpkin)
Whole grains (eg. quinoa)
Fruit
Yogurt

Step 4

Choose water (or a low-calorie drink)

Water should always be the answer. It has no calories or carbohydrates so it will not affect your sugar imbalance. But here are some other options you can try:

Tea (unsweetened)
Coffee (unsweetened)
Flavored water (unsweetened)
Sparkling water

Keep count on those carbohydrates

Even though we tried to make this simple, to better control your blood sugar, your doctor may recommend you count the exact amount of carbohydrates you ingest.

If you’re using insulin, this is particularly important, because you need to adjust your dose accordingly. Your health care provider will lead you through the journey, and soon you’ll be able to do it in a practical and easy way.¹

Don’t think you can do this by yourself?

Talk to your health care provider, he or she may refer you to a dietitian that can help you every step of the way, from teaching you how to read and interpret a label to assembling a meal schedule for your weeks. All tailored to your needs and personal preferences.