Eating healthy food can be enjoyable and can help prevent or delay type 2 diabetes.
This session we will talk about how to:
- Take a healthy approach to eating
- Make healthy choices
- Have healthy food that you enjoy
You will also make a new action plan!
On Wednesday, Anthony was on the go all day at work. He didn’t eat lunch, or even have a snack. While driving home, Anthony started feeling very, very hungry.
When you get very hungry, you may feel:
- Rumbling stomach
Because Anthony was feeling this way, he stopped at a store on his way home. He bought a bag of potato chips. Then he ate half the bag while sitting in the car.
Sometimes Anthony eats even when he’s not hungry. When you’re not hungry, you may eat because you:
- Feel bored, sad, or anxious
- Have happy memories of a certain item
- Just like the way the food tastes
- Don’t want to waste food
- Don’t even know you’re eating because you’re focused on watching TV, working, driving, etc.
These days, Anthony tries to eat only when he’s hungry. And he keeps cut-up veggies handy at home and at work. That way, he never gets very hungry.
Eat the Right Amount
Eating the right amount is part of a healthy approach to eating. Try these tips.
Healthy Choices to Prevent T2
Making healthy choices is part of a healthy approach to eating. Choose items that:
- Are low in calories, fat, and sugar
- Are high in fiber and water
- Are high in vitamins, minerals, and protein
Write your ideas for healthy choices. In the left column of the chart below, write the food you want to change. In the right column, write a healthy swap.
Ever since Anthony’s doctor told him that he’s at risk for type 2 diabetes, he has been worried that his new diet will take all the joy out of food for him. He loves to cook, but he doesn’t know much about healthy cooking. He imagines that he’ll be eating lots of raw spinach. Here are some ways to make healthy choices enjoyable.
- Change your favorite dishes to make them healthier.
- Choose cheeses that are strong-tasting and fairly low in fat, such as Parmesan and feta.
- Choose good-quality items.
- Choose items with a variety of flavors, textures, scents, and colors.
- Cook veggies like green beans and broccoli lightly, so they stay crisp and colorful.
- Dress up food with herbs, spices, low-fat salad dressings, lemon juice, vinegar, hot sauce, plain nonfat yogurt, and salsa.
- Grill or roast veggies and meat to bring out the flavor.
- Learn new cooking techniques and recipes from books, articles, and videos. Or take a healthy cooking class.
- Share ideas and cooking with friends and family.
- Try new cuisines and ingredients.