Lifestyle Blog

National Diabetes Awareness Month

Fitness, General Health, Healthy Eating, Lifestyle



November is National Diabetes Awareness Month. With diabetes and obesity being an underlying factor in contracting severe Covid, it is more important than ever to keep those sugars in check!

California Health & Longevity Institute’s Paulette Lambert, R.D.,CDE (Certified Diabetes Educator) has provided 5 quick tips on how to reduce your blood sugars, to treat or pre-vent diabetes.

1. Eat 3 meals a day

By spreading your calories out between breakfast, lunch, and dinner means you do not have as much glucose in your system, in turn lowering your glycemic load. So don’t in-termittent fast, skip meals, or eat only lunch and dinner.

2. Avoid Snacking

If you need a snack, wait until 2 hours after a meal to allow time for your blood sugar to drop after eating.

3. Consume Quality Carbs

High quality carbs are those that contain high fiber levels and break down slowly. There-fore they do not pop blood sugars up quickly. Think ancient grains, high fiber bread, oats, sweet potatoes, beans, lentils.

4. Consume Controlled Amounts

When you are having carbs (hopefully high quality) make sure to measure them out. For example: 1 cup serving of grain, 2 pieces of whole grain bread, or a 2 oz serving, is an adequate portion for most adults for weight management and blood sugar con-trol. Avoid the 3 cup pasta meals that are equivalent to 6 pieces of bread, all at one meal!

Choose Dessert Wisely

If having a treat, make sure it’s 2 hours following a meal. Also limit the sweets to a 100-150 calorie portion. For example: 1/2 cup lite ice cream. 1 small cookie or 2-3 bites of cake.

For more information on nutrition, schedule a private consultation at California Health & Longevity Institute. A Registered Dietitian will create a personalized healthy eating plan that considers specific medical concerns and lifestyle needs