Living Well with Diabetes
What Does a Balanced Diet Look Like?
A balanced diet gives your body the nutrients it needs to thrive. For people with diabetes, it’s also your front-line defense in keeping blood sugar stable.
Here’s a simple plate formula to follow:
Half the plate
non-starchy vegetables (spinach, broccoli, carrots)
One-quarter
lean protein (grilled chicken, fish, tofu, lentils)
One-quarter
whole grains (brown rice, quinoa, whole-grain bread)
- Pro Tip: Mix up colors, textures, and ingredients to keep meals exciting!
What Is the Optimal Diet for Diabetics?
Diabetics benefit from foods that release energy slowly and prevent blood sugar spikes. Here’s what your plate should focus on:
Complex Carbs:
Whole grains like oats, quinoa, brown rice
Fiber-Rich Foods:
Apples, berries, legumes, leafy greens
Lean Proteins:
Chicken, turkey, tofu, salmon, low-fat dairy
Healthy Fats:
Olive oil, nuts, avocado, seeds
Hydration:
Plenty of water; avoid sugary drinks and high-calorie coffee
Portion Control:
Use smaller plates, eat slowly, avoid seconds
- Consistent meal times also help maintain energy and sugar levels throughout the day.
Can I Fast if I Have Diabetes?
Fasting whether for religious or health reasons should be done cautiously if you have diabetes.
Hypoglycemia:
Sudden drops in blood sugar can cause dizziness or fainting
Hyperglycemia:
Skipping meals can trigger the body to release stored sugar
Dehydration:
Not drinking enough water can strain the kidneys
- Before fasting, talk to your doctor. They may need to adjust your medications or offer dietary guidance for your fasting windows.
Physical Activity
What Kind of Exercise Is Best for Diabetics?
A well-rounded fitness routine includes:
Aerobic Exercise:
Walking, dancing, swimming, cycling
Strength Training:
Light weights or resistance bands
Flexibility & Balance:
Yoga, stretching, tai chi
- Exercise helps improve insulin sensitivity, control weight, and boost your mood!
How Much Exercise Should I Aim For?
Experts recommend:
150 minutes/week
of moderate-intensity exercise (30 mins x 5 days)
2 days/week
of strength training
Benefits of Regular Movement:
Improves heart health
Helps regulate blood sugar
Reduces stress and anxiety
Prevents muscle loss and supports healthy aging
- Always check your blood sugar before and after exercise—especially if you’re on insulin or other medications that may cause hypoglycemia
