5 Healthy Eating Tips From People Living With Diabetes

Here are a few healthy eating tips from people who eat like their lives depend on it, because they actually do.

Five American Heart Association and American Diabetes Association Know Diabetes by Heart ambassadors who live with Type 2 diabetes are sharing their stories, tips, and tricks to thrive with diabetes, and prevent heart disease and strokes.

Even if you don’t have diabetes, read on, because good nutrition is an important key to a longer, healthier life for everyone.

1. Out of sight, out of mind

“Whatever I bring in the house is what I eat. If I shouldn’t be eating it, I don’t buy it. Then I only have to say “no” once, instead of every time I walk by the kitchen,” said Annette Lartigue of Trenton, New Jersey.

2. Be prepared

“I prepare healthy snacks, like fruit and raw vegetables, and keep them accessible. That way, if I have a craving for a snack, the healthy choice is the easy choice,” explained Jane DeMeis of Fairport, New York.

3. Strategic shopping

“I go for the old trick of shopping around the perimeter of the grocery store,” said Lupe Barraza of Plano, Texas. “In addition to being full of better-for-you foods like fruits, vegetables, and nuts, I get in some extra walking steps. Every little bit helps!”

4. Restaurant planning

“When I go out to eat with friends, I look at the menu prior to going and plan what I’m going to eat when I get there,” said Sarah Bryant of Elgin, South Carolina. “If they don’t have a lot on the menu that I feel like I can eat, I’ll eat before I go. If I don’t get a chance to pre-plan for a restaurant meal, like when I’m traveling, I look for vegetables and seafood, which are usually good bets for me.”

5. What’s in a label?

“I’m a big believer in reading labels. Just because something says it’s low-fat or low-sugar doesn’t mean it’s good for you,” warned Anthony Wilson of Virginia Beach, Virginia.

Learning how to understand and use the nutrition facts panel on food items can help you make healthier eating choices and identify nutrient-dense foods for a healthy diet.

Remember that the information shown on the label is based on a diet of 2,000 calories a day. You may need less than or more than 2,000 calories based on your age, gender, activity level, medical conditions, and weight goals.

If the product does not have a label, consider adding an app to your phone that allows you to easily look up nutritional information. Some foods might surprise you with the amount of naturally occurring sugar they contain, but they can still be part of a healthy eating pattern when enjoyed in moderation.

Know Diabetes by Heart is a joint initiative of the American Heart Association and American Diabetes Association that aims to elevate awareness of the link between Type 2 diabetes, heart disease, and stroke.

Learn more about the connection and how to manage it at KnowDiabetesbyHeart.org.

Aschelle Morgan, Know Diabetes by Heart™