Health Condition Support
About 1.2 million Americans are diagnosed with diabetes every year, and the disease is the country’s eighth leading cause of death. Learning to live with diabetes can seem overwhelming, especially with the symptoms and potential health complications that can come along with the disease. Thankfully, there are lifestyle changes that can help you manage diabetes more successfully and improve your overall quality of life.
Managing diabetes through nutrition and exercise
While a diabetes diagnosis can come with lifelong consequences, many individuals can successfully manage the disease with certain lifestyle changes. In fact, a study showed that following a more plant-based, whole food diet, along with exercise and weight loss, could result in type 2 diabetes remission. The challenge is finding — and maintaining — the right balance of nutrition, exercise and lifestyle choices to keep the condition in check.
Work with your physician and care teams to determine the correct approach for managing your condition since everyone has different disease complications, resources and support networks.
Try these 5 tips:
1. Count carbohydrates
The American diet includes lots of carbohydrates, including pasta, bread, milk, dairy and desserts, which break down into glucose. Individuals with diabetes need to monitor their glucose levels and that means managing carb intake. Carbohydrate counting is an effective way of managing daily carbohydrate consumption. The Recommended Daily Allowance (RDA) for carbs is 130 grams per day or 45-60 grams per meal.
2. Read nutrition labels
The nutrition facts label required on all packaged foods makes carb counting easier. Learn how to read nutrition labels and apply that information to your condition.
It’s most important to understand:
- Grams of carbohydrates per serving – Use this number to count overall carbs.
- Grams of sugar – Avoid foods high in added sugar.
- Grams of fiber – Focus on this beneficial carbohydrate which can reduce spikes in blood sugar. Experts recommend 38 grams per day for men and 25 grams per day for women.
3. Stay balanced
A balanced diet with the right amount of each nutrient group is the foundation of success for people with diabetes.
An ideal balance is:
- 10-25% Protein
- 20-35% Fats
- 45-65% Carbohydrates
4. Move it
Regular exercise is important for everyone, but it’s especially crucial for individuals with diabetes as exercise can help improve blood sugar levels and manage weight. Check with your doctor before starting an exercise program and then start slowly, gradually increasing intensity based on your comfort level.
Keep in mind, activities including housework, mowing the lawn and gardening all count toward the goal of getting 30 minutes of exercise a day.
5. Pump it up
Studies show that strength and resistance training are slightly more effective than aerobic exercise at managing HbA1C, a measurement of blood sugar level. Try adding exercises that use weights, bands or body weight for resistance training.
Mom’s Meals® is an easy (and tasty) way to help manage diabetes
You have help when it comes to counting carbs and sugars. Mom’s Meals makes it convenient and easier to incorporate nutritious choices into your daily routine with our delicious diabetes-friendly home-delivered meals.
Mom’s Meals diabetes-friendly meals are:
- Designed by registered dietitians and crafted by professional chefs
- Developed in accordance with the low carbohydrate guidelines from the American Diabetes Association (ADA)
- Made with high-quality ingredients and are free from ingredients like synthetic food dyes, added MSG, partially hydrogenated oils, high-fructose corn syrup, added trans fats, artificial sweeteners such as sucralose, and preservatives banned in the European Union
Learn more about our diabetes-friendly meals.
