Pendulum Dietitian Kristin Neusel shares her best tips below for staying healthy and active—especially for people with Type 2 diabetes.Meal planning:
It's very important to plan out your meals for the upcoming week to maintain your weight and blood-sugar levels.
Meal planning helps make cooking seem like less of a hassle, and ensures that meals are prepared on time.
Keep in mind that options may be limited in the grocery stores. Check the internet for healthy meal recipes and double up your portions.
Make sure to have enough food stocked at home to avoid making multiple trips to the grocery store.
Be on the lookout for high-fiber foods, which are key for
- Feeding healthy bacteria
- Helping you feel full longer,
- Helping manage blood-sugar levels
- Get fiber through foods like fruit, vegetables, and lentils.
- Look for “whole-grain” bread
- Another source of whole grains is plain popcorn—a great snack!
Frozen foods can last a long time and save you trips to the grocery store.
Crockpot meals are a super-easy way to cook high-fiber meals which you can store in the freezer until needed.
The best way to do this is by using a Ziploc bag with the recipe name and ingredients written on the bag .
When it's time to make your next meal, combine the already-prepped dry ingredients in the Ziploc bag with any remaining wet ingredients, and pop it in the crockpot!
Fresh fruit and veggies
These are likely stocked in grocery stores, but definitely get them while they last.
Canned and frozen fruits and veggies are also great options. The nutritional value of canned and frozen food can actually last up to a year! Just remember to check those labels for any unhealthy ingredients such as additional sodium, or syrup.
Staying active at home
Getting 150 minutes of moderate exercise per week is recommended (broken down into 30 minutes a day for 5 days/week).
Keeping up physical activity can help manage blood sugar so muscles can absorb glucose from foods that you are eating.
Taking a walk around the neighborhood or a park is also a great way to stay active and get some fresh air.