Eating well can help you prevent or delay type 2 diabetes.
This session we will talk about:
How to eat well
How to build a healthy meal
The items in each food group
You will also make a new action plan!
Use herbs, spices, lemon juice, and low-fat dressing to make veggies taste better.
Fill up on fiber and water.
Shop, cook, and eat healthy with friends and family
Key points to remember:
Choose items that are:
Low in calories, fat, and sugar
High in fiber and water
High in vitamins, minerals, and protein
Limit items that are:
High in calories, fat, and sugar
Low in fiber and water
Low in vitamins, minerals, and protein
A Healthy Meal
You'll want to make:
Half of your plate non-starchy veggies (such as broccoli, lettuce, peppers)
A quarter of your plate grains and starchy foods (such as potatoes, oatmeal)
Another quarter of your plate protein foods (such as chicken, lean meat, fish)
You can also have:
A small amount of dairy (1 cup skim milk)
A small amount of fruit (one apple, half a banana, 1/2 cup berries)
A drink that has low or no calories (water, sparkling water, coffee without sugar)
Make Your Plate
Write the number of the correct food group on each line. Then create a healthy meal by listing items that you like. You can use "Foods to Choose" for ideas.
Foods to Choose
Grains and starchy foods:
100% corn tortillas
100% whole grain cereal
100% whole wheat bread
Eggs (but limit yolks)
Fish and seafood (catfish, cod, shrimp)
Lean meat (lean ground beef, chicken and turkey without skin, pork loin)
Nuts (limit because high in fat)
Plain low-fat soy or almond milk
Plain nonfat or low-fat yogurt
Skim or low-fat milk
Coffee without sugar
Tea without sugar
Foods to Limit
Processed snack foods
Creamy salad dressing
Deep fried foods (French fries)
Fatty meat (bacon, bologna, regular ground beef)
How to Cope with Challenges
It can be challenging to shop, cook, and eat well. Here are some common challenges and ways to cope with them. Write your own ideas in the column that says "Other Ways to Cope." Check off each idea you try.
Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.