Observed annually on the fourth Tuesday in March, Diabetes Alert Day is a one-day "wake-up call" that focuses on the seriousness of diabetes and the importance of understanding your risk. Set aside some time on March 28 to find out if you—or someone you love—is at risk for type 2 diabetes by taking this quick and simple diabetes risk test.
Here are some diabetes-focused nutrition tips:
Eat less saturated fat. Baked, broiled, or stewed fish and meats are better options than fried. Also, opt for nonfat or low-fat salad dressings, mayonnaise, and margarine.
Choose nutrient-dense carbohydrates. The carbs we consume impact our blood sugar, so balance is key. The goal is to choose those that are rich in fiber, vitamins, and minerals, and low in added sugars, sodium, and unhealthy fats.
Eat healthy portions. Eat slowly and take a break between bites. Be sure not to skip a meal as doing so makes it easy to overeat at the next one.
Be mindful of added sugar. Go for water, sugar-free sparkling beverages such as seltzer, or unsweetened iced tea instead of fruit drinks, soda, or sweet tea.
Health insurance support. All JHU insurance carriers have programs to support you with weight management, nutrition, and chronic disease management such as diabetes.
Johns Hopkins Diabetes Prevention Program. The Diabetes Prevention Program is an evidence-based yearlong lifestyle change program to help participants at risk for type 2 diabetes adopt sustainable, healthy lifestyle choices, and to achieve weight loss. Ask your medical professional for a referral to this program.
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