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. Carbohydrates have a greater impact on blood sugar than protein and fat. 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.
- Choose your snacks carefully. Soda and packaged foods are often high in calories and a high percentage 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. If you want to control your blood sugar, you should pay close attention to food portions. 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. Exercise such as brisk walking, dancing, and swimming gets the heart rate up and helps the body use insulin better. Start slowly, with 5 to 10 minutes of exercise, and then work up to 30 minutes or more a day, at least 5 days a week (or about 60 minutes for those trying to lose weight). 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 your 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 body weight to increase muscle strength through exercises like push-ups and squats.
- Make exercise fun. Find a workout you like and you’ll be more likely to want to do it. 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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