At Atlas Building Services, a strong foundation is just as important for your health as it is for the buildings we restore. Whether you’re looking to maintain a balanced diet, lose a few pounds, or lower your risk of diabetes, small changes can lead to big results.
This guide, based on recommendations from registered dietitians, will help you develop healthy habits to support your energy levels, manage blood sugar, and improve overall well-being.
Follow the Balanced Plate Method
Eating three balanced meals a day, spaced 4 to 6 hours apart, helps regulate blood sugar levels. Use this simple method to build a well-balanced plate:
- Fill half your plate with non-starchy vegetables. Great options include broccoli, bell peppers, carrots, cucumbers, and leafy greens.
- Use a quarter of your plate for whole grains or starchy vegetables. Choose brown rice, whole wheat pasta, quinoa, or root vegetables like sweet potatoes and squash.
- Reserve a quarter of your plate for protein. Lean meats, fish, eggs, tofu, beans, and nuts are excellent sources.
Tip: Snacks between meals can help manage hunger and portion sizes. Try a handful of nuts, Greek yogurt, or raw vegetables with hummus.
Eat More Fiber-Rich Foods
Fiber helps slow the absorption of sugar into your blood, keeping levels stable. Aim for 30 grams of fiber per day by choosing:
- Whole grain breads, pasta, and cereals (look for at least 4g of fiber per serving).
- Legumes such as lentils, chickpeas, and black beans.
- High-fiber fruits like apples, pears, berries, and oranges.
- Vegetables with skin (e.g., cucumbers, carrots, and zucchini).
Watch Your Carbohydrate Intake
Carbs aren’t bad, but moderation is key. The recommended intake is 45-60 grams per meal (about 3-4 servings). To manage blood sugar levels:
- Choose whole, unprocessed carbs like quinoa, oats, and whole wheat bread.
- Avoid or limit processed foods, sugary snacks, and white flour products.
Pair carbs with protein or healthy fats to prevent spikes in blood sugar.
Limit Added Sugars
Sugary foods and drinks can quickly raise blood sugar levels. Reduce added sugar by:
- Drinking water instead of juice, soda, or sweetened beverages.
- Choosing whole fruit over fruit juice.
- Limiting sweets, candy, and sugar-laden sauces.
- Using sugar substitutes like stevia, if needed.
Stay Hydrated
Water plays a crucial role in digestion and overall health. Drink at least 9-12 cups of water per day and avoid sugary drinks.
Hydration tips:
- Carry a reusable water bottle.
- Flavor your water with lemon, cucumber, or mint.
Drink a glass of water before meals to prevent overeating.
Choose Healthy Fats
People with prediabetes are at a higher risk for heart disease, so choosing the right fats is important.
Healthy fats to include:
- Avocados, nuts, and seeds
- Olive oil, canola oil, and peanut oil
- Fatty fish like salmon and tuna
Limit saturated fats from:
- Processed meats (bacon, deli meats, sausages)
- Fried foods and fast food
- High-fat dairy (cream, ice cream, and processed cheese spreads)
Exercise Daily
Regular physical activity helps the body use sugar for energy, reducing blood sugar levels. Aim for 30-60 minutes of activity daily, including:
- Walking, swimming, biking, or playing sports.
- Strength training at least twice a week (e.g., lifting weights, resistance bands, or bodyweight exercises like squats and push-ups).
- Take movement breaks every 30 minutes if you have a sedentary job.
Take the First Step Today
Eating healthy doesn’t have to be overwhelming. Start with one or two small changes, like adding more vegetables or swapping out sugary drinks. Consistency is key!