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Eat a balanced, varied diet containing healthy ingredients from the four main food groups (visit the American Diabetes Association nutrition page). - Bulk up on 100% whole grains for fiber and 5-10 servings per day of richly colored fruits and vegetables.
- Trim bad fats like saturated and trans and get healthy monounsaturated fats from ingredients like canola oil, salmon or other fatty fish, nuts and avocados.
- Eat seafood 2-3 times per week.
- Try meat alternatives like beans and tofu and milk alternatives like soy milk.
- Pass on adding salt to your food to keep blood pressure in check.
- Be mindful of serving sizes and the number of calories you consume daily.
- Limit your intake of alcohol, caffeine and sugar.
- Strive for 30-60 minutes a day of exercise, and 60-90 minutes of physical activity per day for children (visit the American Diabetes Association fitness page).
- Minimize stress and get plenty of sleep.
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