Follow a consistent meal schedule and avoid skipping meals
Build meals around non-starchy vegetables (half the plate)
Choose high-fiber carbohydrates (beans, lentils, intact whole grains, vegetables)
Limit refined carbs (white bread, pastries, sugary cereals, sweets)
Replace sugary drinks with water, unsweetened tea, or sparkling water
Keep portions of starchy foods consistent and measured
Include lean protein (fish, poultry, tofu, eggs, Greek yogurt) with meals
Add healthy fats (olive oil, nuts, seeds, avocado) to improve satiety
Use the “plate method” to guide balanced meals
Aim for regular physical activity: at least 150 minutes/week of moderate exercise
Add resistance training 2–3 days/week
Take short walks after meals (10–20 minutes) to reduce post-meal glucose
Prioritize sleep 7–9 hours/night
Manage stress with breathing exercises, mindfulness, yoga, or other calming routines
Maintain a healthy weight if overweight (even modest loss can help)
Monitor blood glucose patterns when possible (fasting and after meals)
Stay hydrated and avoid excessive alcohol
If you drink alcohol, keep it moderate and avoid sugary mixers
Stop smoking and avoid nicotine products
Consider dietary strategies: Mediterranean-style eating or low–glycemic index choices
Track carbs and adjust based on your glucose response if needed
Use cinnamon, vinegar, or supplements only if your clinician says they’re appropriate
Review medications with a clinician before making any major changes
Seek medical guidance if A1C is high or worsening, or if you have symptoms of hyperglycemia