A series of practical tips for congregation members with diabetes or at risk for diabetes. Click to download individual tips to publish in your weekly bulletin or newsletter. Back to Top
Food!
1. Small, Frequent Meals
Diabetes patients should follow their American Diabeties Association diet and eat small meals more frequently, such as three small meals with one or two healthful snacks between meals. This helps maintain a more stable blood sugar level. [download this tip]
2. Get plenty of fiber
It’s rough, it’s tough — and it may reduce the risk of diabetes by improving your blood sugar control. Fiber intake is also associated with a lower risk of heart disease. It may even promote weight loss by helping you feel full. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds. [download this tip]
3. Check for Color
Check your plate for color before you start eating. If your plate is all one color (usually brown or white), you need to make drastic changes. You should have greens, yellows, reds, and oranges on your plate as often as possible. [download this tip]
4. Fresh, raw vegetables are your best friends
When you’re planning your meals, start envisioning building your meal from crisp, fresh, dark-green lettuce or cruciferous veggies (like broccoli, cabbage, and collared greens). Then add your favorites: carrots, squash, cucumbers, peppers, onions, whatever. [download this tip]
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Move Your Body!
5. Get more physical activity
Physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range. It can also help you lose weight, which is important. [download this tip]
6. Run AND Resistance
Research shows that both aerobic exercise and resistance training can help control diabetes, but the greatest benefits come from a fitness program that includes both [download this tip]
7. Lose extra weight
If you’re overweight, diabetes prevention or management may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly, reduced the risk of developing diabetes by 58 percent over three years. [download this tip]
8. Join A Group
Join a group dance or sports class. Being a part of a group can be a strong motivator to keep participating in physical activity. Try out a new class or sport with your friends. [download this tip]
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Party Time!
9. It’s a party, but don’t overdo it
Plan to enjoy the food! If the food will be available near your usual mealtime, you’re in luck. Try to eat about the same amount of carbohydrate that you normally would for a meal. If you plan to have a sweet, watch the starchy foods and allow for a small piece of your favorite. Keep the portions small. [download this tip]
10. Eat before you eat
It’s best to have a little something to eat before the party so you aren’t famished when you arrive, and tempted to really overdo. This can also serve as a snack at your usual mealtime if the party is later in the evening. [download this tip]
11. Stay On Track
If you overindulge, get back on track the next morning. Include extra exercise, monitor your blood glucose levels, and get back on track with your usual eating habits. [download this tip]
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Tasty Snacks!
12. Freeze grapes and peeled bananas
Seal them in a sandwich bag and throw it into the freezer. Once frozen, they’re a refreshing and healthy treat. You can eat 20 red seedless grapes and still consume only 100 calories. [download this tip]
13. Plate your snacks
Eat straight out of the bag and you’re guaranteed to eat more, whether it’s chips, pretzels, or cookies. Instead, put a small portion on a plate, seal up the bag and put it away, then sit down and enjoy your snack. [download this tip]
14. Skip the chocolate bar. Try a fudge pop instead!
By that we mean enjoy a frozen fudge pop. They taste delightfully chocolaty but contain only about 80 calories. [download this tip]
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Take Care of Your Health!
15. Blood glucose testing
Do you know what your blood glucose is? Ask your healthcare provider what your blood sugar levels should be. Up to 4.2 million New Yorkers have pre-diabetes and don’t know it, and one out of every 12 adult New Yorkers has diabetes. [download this tip]
16. Look at your feet
People with diabetes have decreased sensation and circulation in their feet, making them prone to foot infections/wounds that—if left untreated—could lead to amputation.
• Take the pressure off your feet by losing weight if you are obese.
• Inspect your feet at least once per day. If you can’t see well, ask someone to do it for you.
• Wash feet with mild soap and lukewarm water daily.
• Wear white cotton socks rather than synthetic ones with dyes.
• Don’t go barefoot or wear ill-fitting shoes.
• See a podiatrist regularly for toenail trims and other routine maintenance.
[download this tip]
17. Check your teeth
Immaculate mouth care is a must, as diabetes patients are much more prone to gum disease. More frequent dental visits may be needed and careful brushing and flossing are a necessity. Avoid ill-fitting dentures that may cause mouth sores. [download this tip]
18. Eye care
People with diabetes are at risk for eye problems. Regular visits to your eye care professional are a must to prevent problems that could lead to blindness. [download this tip]
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