5 Healthy Eating Habits for Diabetes Prevention and Management

Use Nutrition to Take Control of Your Health

In 2021, 38.4 million Americans, or 11.6% of the population, were diagnosed with diabetes—a number that continues to rise. While managing diabetes or preventing its onset can feel overwhelming, nutrition plays a critical role in this process. What you eat—and when you eat—has a direct impact on your blood sugar levels, which makes healthy eating one of the most powerful tools in managing diabetes. By making small, consistent changes to your diet, you can take control of your health and reduce your risk. To help you stay on track, we’ve provided a free Habit Tracker that you can download to monitor your progress and reinforce positive habits. Here are five simple yet effective tips to get started.

Healthy Eating Tips for Diabetes Prevention and Management

1. The time of day you eat matters.

When it comes to managing diabetes, timing can be just as important as what you eat. Eating at regular intervals helps stabilize blood sugar levels, preventing spikes or dips throughout the day.

2. Be consistent with eating—don’t skip meals.

Skipping meals can lead to blood sugar fluctuations, making diabetes harder to manage. Aim for balanced meals and snacks at regular intervals to keep your blood sugar levels steady.

3. Check your blood sugar daily, and keep a log.

Regular blood sugar monitoring helps you understand how your body reacts to different foods and meals. By keeping a log, you can identify trends and make informed adjustments to your diet and medication if needed.

4. Move your body—the best way you can.

Physical activity is one of the most effective ways to promote healthier blood sugar levels. Whether it’s a daily walk, yoga, or household chores, find a way to stay active that fits your lifestyle.

5. Find what works best for you by working with a Registered Dietitian.

Everyone's body responds differently to various foods and lifestyle changes. A Registered Dietitian (RD) can tailor a nutrition plan to your unique needs, helping you achieve better blood sugar control and overall health. Plus, in many cases, an RD’s services is covered by insurance!

Utilizing the Free Printable Habit Tracker

Using a habit tracker is a simple yet powerful way to make lasting changes in your nutrition habits. By tracking the daily habits listed above, you'll be able to spot patterns and make adjustments that can lead to better blood sugar control. The tracker helps you stay consistent, ensuring that you don't skip meals and maintain balanced nutrition throughout the day.

To utilize our Habit Tracker, download the free resource, print it, and begin filling it out daily to track your daily progress. If you have a smartphone, you can also fill it out digitally by using your phone's "mark up" feature in your camera library. 

West Virginia Chronic Kidney Disease (CKD) Prevention Program

If you live in West Virginia, you may be eligible to work with a Registered Dietitian covered by insurance through the West Virginia Chronic Kidney Disease (CKD) Prevention Program. This program connects individuals at risk for diabetes and kidney disease with resources to improve their diet and lifestyle. A personalized meal plan from an RD can make managing diabetes easier and more effective. 

For more information on managing diabetes through healthy eating, the American Diabetes Association is a trusted resource. Their articles are research-based and provide practical advice to help you make informed decisions. Visit their website for more tips at American Diabetes Association - Eating for Diabetes Management.

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