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The good news is that you can prevent or delay onset of type 2 diabetes with a healthy lifestyle. How? Quit smoking, lose weight if needed, get about 30 minutes of exercise 5 times a week, and eat healthy foods.
The first step is consuming the right number of calories for your size, weight goals, and activity level. An online calorie calculator can give you a rough estimate or ask your healthcare provider.
You’ll then want to limit the amount of processed foods, red and processed meat (like bacon and sausage), white breads, and sugar. But that doesn’t mean you have to eat an unsatisfying, bland diet!
You can still have plenty of whole grains, nuts, seeds, legumes, seafood, fruits, and vegetables.
You don’t have to change your diet all in one day, but small steps toward a healthier diet add up.
A quarter of your plate can be filled with carbohydrate foods. Carbohydrates are not unhealthy as they contain filling nutrients. These are the foods that have the greatest impact on blood sugar though, so we need to choose carefully.
You might be surprised to learn that some vegetables are also in this category. Starchy vegetables include potatoes, sweet potatoes, yams, parsnips, carrots, corn, peas, and beets. You can still eat these, but they should be in the carbohydrate quarter of the plate rather than the veggie half.
Choose lean cuts of meat and low-fat dairy. Limit red meat (beef, lamb, and pork) and processed meats like hot dogs and sausage are high in saturated fat.
Your healthcare team at Vivacity Care Center can help with screenings and prevention. Our team of health coaches can help you set goals for lifestyle changes.
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