11/14/2025
Today is World Diabetes Day! 🩸 Here are some tips from our Registered Dietitian, Carrie Grobe, on delaying or even preventing Type 2 diabetes:
🏋Maintain or reach a healthy weight. If you are overweight, even a small amount of weight loss will lower your risk of diabetes!
🏃Increase your physical activity. Movement reduces blood sugar and can help with weight reduction. Aim to be physically active for 150 minutes a week.
🥗Eat a healthy diet. Here are some suggestions:
-Avoid or limit regular soft drinks and juices. Choose water or sugar-free drinks instead.
-Include at least one vegetable every day at dinner.
-Roast, broil, grill, steam, bake, and air-fry instead of deep-frying and/or using a lot of added fats when cooking.
-Eat 3 meals and 1-2 snacks daily. Try not to skip meals or overeat at any meal.
-Eat smaller servings of your usual foods. Especially watch portions of carbohydrate foods such as bread, noodles, rice, pasta, crackers, cereal, sweets (cake, cookies, ice cream, etc.), fruits, and starchy vegetables including potatoes, peas and corn.
-Choose high fiber grains such as whole wheat bread, pasta and cereals over refined grains such as white pasta, bread, crackers, sweets. Look at the nutrition food label—for every 10 grams of carbohydrate, there should be 1 gram of fiber (at least).
📝Track your progress. Try writing down what and how much you eat and drink for a week. Writing things down makes you more aware of what you’re eating. Then you can work on making positive changes with food choices and portions as needed.
For more personalized nutrition education, call, email, or stop by to set up an appointment with Carrie!
📍 201 Lincoln Statue Drive, Dixon, IL 61021
📱 (815) 677-0674 | schedule@workforcewellness.org
💻 https://www.workforcewellness.org/
