How to Live a Healthier Lifestyle

Being diagnosed with Type 2 diabetes is the start of a healthier lifestyle, if you decide to change your ingrained habits.

Here are some quick tips to help you make the transition from unhealthy to healthy living:

• Cut portion sizes

  Studies show that meal portions increased dramatically over the last 20 years. A quick way to cut down on calories and weight is to cut portion sizes 1/2 to 2/3s the normal size

• Reduce but don’t eliminate carbohydrates

  You need carbs as an energy source. Just how many carbs is in debate. The American Diabetes Association says 60-70% of energy intake. Others suggest less. Regardless, maintain carb intake in the 40-60% range. Elimination of carbs, as some diets recommend, is bad for your health.

• Choose carbs with a low glycemic index

  Whole grain instead of white bread. unrefined cereal (like oatmeal) instead of processed breakfast cereals, pasta instead of potatoes, temperate climate fruit (apples, plums) instead of tropical fruit (such as bananas)

• Eat low fat protein sources

  (such as skinless chicken or turkey) instead of high fat sources (pork, bacon, cheeses, processed sandwich meat)

• Focus on unsaturated fat usage

  (avocado, olive and canola oil) and avoid saturated fats (butter, cream cheese, coconut oil) and trans fatty acids (found in store baked goods, crackers, potato chips, etc.)

• Drink 8 eight ounces of water

  (or more) per day

• Take supplements

  Vitamin A, B1, B2, B6, B12, Folic Acid, Niacin, C, D, E and K to properly convert carbs into energy, maintain healthy skin, bones, cells and nervous system.

Type 2 diabetes doesn’t mean going on a starvation diet or a diet of roots, berries and gruel. But it does mean that you need to take a proactive role in changing your old bad habits and staying on a healthy course.