EATING

Making friends with your meal plan

hands rolling flour

It’s great if you’re eating healthier for diabetes now. Here are some ways to commit for the long run.

Ok, you’ve got the basics of healthy eating down. But just in case you run into some challenges, here are a few ideas you can start working on to help make it easier to follow a healthy meal plan:

diabetes plan start and finish
  1. Be creative with your food choices
    Healthy eating doesn’t have to be boring. There are a lot of healthy recipes and foods to choose from.

  2. Walk away from stress (eating)
    It’s true. Sometimes we eat to deal with stress. But that’s not the only way to cope! Maybe you can make time to try one of these instead:

    • A low-impact activity, like yoga
    • Meditation
    • Volunteer work
    • Taking a walk
       
  3. Look around you
    The spaces where we live and work are filled with things that may trigger us to eat foods or large portions that really aren’t needed. Learning to be aware of temptations in your food environment and dealing with them is an important step toward healthier eating.

    • Try keeping a food diary of what you plan to eat for the whole day
    • Keep tempting foods out of sight, and put healthier foods within easy reach
    • Eat from smaller plates, serve from smaller bowls, and avoid buying foods in large packs

  4. Get people on your side
    Think of ways your friends and family can support you. Don’t be afraid to let them know exactly how they can help. Consider joining a formal support group or forming one for yourself. Online communities can also be great in providing encouragement, tips, and support.

  5. Reward yourself!
    When you’ve come this far, it’s time for a reward! Healthier rewards for following your plan might include:

    • Buying yourself a non-food treat
    • Going to a show or a game
    • Taking a day trip with a friend or loved one
    • Having a spa treatment
    • Asking friends over for a game night
       
  6. Get suggestions from your diabetes care team
    You may find it helpful to meet with a dietitian. Ask your doctor for a referral.

You may also like:

Your diabetes care team

Help for diabetes is all around you. You just have to know who to put on your team.

Meal planning and carb counting: Your guide to healthy eating with diabetes

Learn more about which foods are highest in carbohydrates and how they can affect your blood glucose. 

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