Whether you want to prevent or control diabetes, there are a few small steps you can take that will make a big difference. The most important thing you can do is lose weight if you are over weight. Maintaining a healthy weight is key. To do this you must watch calories and exercise. Find fun activities and get out there, just 30 minutes a day matters. While calories do count, the types of foods you eat are also important. Eliminating processed and fast foods is a good place to start. Replace those foods with healthier options. Here are 10 foods that will get you going!!!
- Olive oil
- Chick Peas
- Nut Butter (peanut, Almond, Sesame, etc)
- Soy Milk
- Brown Rice
- Extra firm Tofu
This is not to say these are the only foods you can eat but these foods make a great base. Here is what a one day menu might look like with our top 10 as your base.
Breakfast: Oatmeal with an ounce of walnuts, soy milk* and berries
Lunch: Spinach salad with chick peas, quiona, onions and veggies of choice with olive oil based dressing
Snack: hummus with carrots, broccoli, tomatoes and any raw veggies
Dinner: Brown rice with lentil, onions, peppers, walnuts diced and blackened tofu**
*For non-vegan option you can sub soy milk for organic skim milk
**For a non-vegan option you can sub tofu for chicken or turkey breast, salmon or other fish