Diabetes Management: Tips on healthy eating when stressed

Diabetes Management can be stressful. Stress can be a major barrier to effective glucose control. Here are some tips to helping manage your nutrition especially when you are stressed. 

Tips on healthy eating when stressed

1. Don’t skip meals. Aim for 3 balanced meals a day. Especially on busy days, it’s important to look ahead and organize your schedule and find a way to make your meals fit. Remember to keep it simple: a sandwich or a wrap can be great quick and easy options.

2. Meal prep. Have food items that are readily available at home. For example, items to like cooked lentils or quinoa, frozen lean turkey patties, batch of veggie soup or quick snack items like yogurt, cottage cheese and hummus.

3. Out of sight, out of mind. Keep tempting foods away from home such as sweets/desserts, chips, crackers. Try to have healthy items always available.

4. Stay hydrated. Aim for at least 6-8 cups a day.

5. Practice mindful eating. Before you are about to go through some of your favorite comfort foods take a moment to stop and think before you eat. Try to recognize what is triggering your food choices – you may realize you haven’t eaten lunch or maybe you haven’t had any water. Don’t forget to also give yourself some time to prepare something, look at portion sizes and limit eating out of the box or container.

What are some healthy snack ideas?
1. Apple with handful of nuts, or nut butter
2. Cucumber and hummus sandwich
3. Nonfat plain Greek yogurt or nonfat cottage cheese with ½ cup fruit
4. Nonfat string cheese
5. Whole grain crackers and cheese

The Diabetes Research Institute’s registered dietitian, Maddison Saalinger, provides tips and tools on how to make sure you are on the right track. Want to make a virtual appointment the DRI’s dietitian? For more information, please call 305-243-3696 or send us an email.

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