How Can You Eat Healthy?
August 28, 2024
Lifestyle changes, such as a healthy diet and exercise, can help prevent the onset of type 2 diabetes. Likewise, maintaining a healthy weight may also lower your risk of type 2 diabetes. If you have prediabetes, losing a small amount of weight (as little as 10 pounds) if you’re overweight and getting regular physical activity can lower your risk for developing type 2 diabetes. Regular physical activity means getting at least 150 minutes a week of brisk walking or a similar activity. That’s just 30 minutes a day, five days a week.
There are five dietary changes that can have a big impact on the risk of type 2 diabetes:
- Choose whole grains and whole grain foods over refined grains and other highly processed carbohydrates.
- Eat plenty of fiber-rich fruits and vegetables. This may include non-starchy vegetables, such as leafy greens, broccoli, or avocado, legumes, such as beans, chickpeas, and lentils, and fruits, such as berries and tree fruits.
- Skip sugary drinks and alcohol. Instead, choose water, coffee, or tea.
- Choose healthy monounsaturated fats, like canola, olive or peanut oil.
- Limit red meat and avoid processed meat; choose nuts, beans, whole grains, poultry, or fish instead.
For further information on nutrition to decrease your risk of type 2 diabetes, please check out the sites below.
How to Understand and Use the Nutrition Facts Label
Check out the Diabetic Plate Method
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