November is American Diabetes Month: Eat Well to Prevent and Manage Diabetes

Welcome back to our Diabetes Awareness Month series! This week, we’re shifting focus to nutrition, a powerful tool in diabetes prevention and management. A balanced diet not only supports a healthy weight but also improves blood sugar control and reduces the risk of diabetes-related complications. By adopting mindful eating habits and choosing nutritious foods, you can boost your overall health, reduce stress, and lower your risk of developing diabetes and better manage existing diabetes.

The Basics of a Diabetes-Friendly Diet
Eating for diabetes prevention and management means focusing on whole, nutrient-dense foods that provide sustained energy without spiking blood sugar levels. This can include:

• Lean proteins like chicken, turkey, and fish, which help stabilize blood sugar and keep you feeling full.
• High-fiber foods such as vegetables, whole grains, and legumes that slow glucose absorption and promote a steady release of energy.
• Healthy fats from sources like avocados, nuts, and olive oil, which can improve insulin sensitivity and support cardiovascular health.

Make Room for Plant-Based Choices
Plant-based eating has become increasingly popular for its positive impact on health. In fact, “Meatless Monday” offers delicious, diabetes-friendly recipes that emphasize fruits, vegetables, whole grains, and plant-based proteins, which can help lower cholesterol and support better blood sugar control. For Thanksgiving, consider incorporating some of these plant-based holiday recipes to share with friends and family. Even if you’re not fully plant-based, adding more fruits, veggies, and legumes can have a significant benefit.

Resources for NOVA Employees
Remember, NOVA’s Employee Wellness resources include access to nutritional counseling and diabetes prevention programs. Revisit the “Available Employee Resources for Awareness, Prevention and Treatment” section of November is American Diabetes Month: Know Your Status for valuable nutrition support and resources to help prevent and manage diabetes.

This Monday’s Tip: Kickstart Your Week with a Diabetes-Friendly Diet
This Monday, take a small step towards healthier eating habits by preparing a diabetes-friendly meal or trying a new plant-based recipe. Not sure where to start? Need some inspiration? Here are some tasty ideas and helpful resources for your winter holiday table:

• Diabetes-Friendly Recipes from the American Diabetes Association
• Look for new plant-based recipes here in the Daily Flyer and on NOVA’s Healthy Nutrition Padlet.
• Plant-based Holiday Recipes from Meatless Monday
• Healthy Holidays from Nutrition.gov
• Healthy Cooking Sessions from AARP
  • In celebration of National Native American Heritage Month, join AARP’s Cooking Around the World series to explore Baked Lemon-Dill Alaskan Sockeye Salmon and Bannock, traditional foods rich in nutrients and diabetes-friendly.
  • Food & Drink Events – AARP Virtual Community Center
  • Healthy Recipes And Ideas For Holiday Party Food
  • Sweet & Savory Recipes for Your Holiday Gatherings– AARP members and guests, join AARP New York for webinars on the latest holiday appetizer trend: healthy, festive charcuterie boards! Discover new sweet and savory recipes to elevate your holiday gatherings.
• 25 Thanksgiving Side Dish Recipes from Weight Watchers
• 65 Weight Watchers Thanksgiving Side Dishes from Nesting Lane
• Our 15+ Best Diabetes-Friendly Christmas Recipes from Eating Well
• Special Considerations Around Holiday Snacking. With the holiday season upon us, it’s easy to feel overwhelmed by an abundance of snacks and treats. Here are a few tips to enjoy the festivities while keeping your health goals on track:
• Watch your portions to avoid blood sugar spikes. Using a smaller plate can help.
• Limit added sugars by choosing snacks with natural sugars like fresh fruit or lightly sweetened yogurt.
• Balance your plate by pairing carbs with proteins or healthy fats, which can help prevent rapid rises in blood sugar.

Eating well is a diabetes defender. By making conscious food choices you can take control of your health, fuel your body and support your overall well-being. Join us next week for a pre-Thanksgiving workout to boost your energy for the holiday season!

Submitted by:
Dahlia Henry-Tett, Chief Wellness Officer, employeewellbeing@nvcc.edu