The amount of diet and exercise a person with diabetes gets can have a big impact on health. That’s why it’s wise to know what you’re consuming and how you’re exercising. This not only helps control blood sugar, but also reduces the risk of heart disease and stroke.
- Count the total amount of carbohydrates you consume. Compared to protein and fat, carbohydrates have a greater impact on blood sugar. Keep track of the amount of carbohydrates consumed throughout the day to help keep blood sugar levels stable. Your doctor or dietitian can instruct patients on how to keep track.
- Choose healthy foods. A good rule of thumb is to fill half of your plate with non-starchy vegetables (such as spinach, carrots, lettuce, or tomatoes) and the other half with nutrient-rich whole grains or starches (such as brown rice or sweet potatoes) and lean proteins like skinless chicken. Consume healthy fats, such as avocados or nuts, in small amounts. Also limit salt intake.
- Select snacks carefully. Sodas and packaged foods are often high in calories and high percentages of salt and added sugar, but low in vitamins and minerals. If you feel hungry between meals, eat something healthy, such as carrots or grapes.
- Measure three meals and snack portions. Keep an eye on food portions if you want to control your blood sugar. Use measuring cups and food scales at home. Check the portion sizes listed on the “Nutrition Facts” label. There are also simple ways for patients to visualize the size of food portions. For example, a serving of meat is about the size of the palm of your hand, and a cup of salad or a serving of stew is about the size of your fist.
- Exercise. Exercises such as brisk walking, dancing, and swimming get the heart rate up and help the body use insulin better. Start slowly, with 5 to 10 minutes of exercise, then build up to 30 minutes or more a day, at least 5 days a week (for those trying to lose weight, the exercise should last about 60 minutes). Exercise should be at least “moderate intensity,” meaning that you can talk but not sing while exercising.
- Strengthening. Resistance (strength) training builds muscle and keeps bones healthy. It also helps control blood sugar. Work out 2 times a week at the gym or at home with dumbbells or elastic bands. It’s also good to use your own body weight to increase muscle strength through exercises like push-ups and squats.
- Make exercise fun. You’ll be more willing to work out when you find an exercise you enjoy. Switch between workouts to avoid getting bored. This also works different muscles and reduces the risk of injury. Ask a friend to work out with you to get more motivation.
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