Feel right at home with taste, flavor, and fitness
Diabetes-friendly food and fitness tips.
Eating well with type 2 diabetes?
Yes, please!
Get cooking with tasty recipes and flavor hacks.
Be sure to speak with your healthcare provider before making changes to your diet and exercise. And remember to take any medications you’ve been prescribed exactly as directed.
The best sneaky mashed potatoes
This delicious comfort-food classic gets a flavor twist that’s lower carb and diabetes-friendly, thanks to a little cauliflower.
Cauliflower has less starch than potato and helps cut the carb count of traditional mashed potatoes. Fat-free buttermilk adds that familiar rich taste but without all the fat or calories.
RECIPE
COOK TIME: 15 min
SERVINGS: 10
INGREDIENTS
⅓ cup low-fat buttermilk
1 head cauliflower (separated into small florets, discard core and stem)
5 cloves garlic (peeled and left whole)
1 potato (peeled and cut into 2-inch cubes)
1 tbsp olive oil
2 tsp butter (unsalted butter)
2 tbsp parmesan cheese (grated)
1 tsp salt
½ tsp black pepper
DIRECTIONS
Step 1
In a large saucepan, place potato, garlic, and cauliflower and enough water to cover. Bring to boiling, reduce heat to medium, and cook until the potato and cauliflower are tender, about 15 minutes.
Step 2
Drain and add vegetables and garlic back to pot. Cover pot with a kitchen towel and put lid over towel. Let stand for 5 minutes. Remove lid and towel. This helps dry the vegetables so they mash better.
Step 3
Add buttermilk, cheese, olive oil, butter, salt, and pepper. Mash until ingredients are lightly combined. Garnish with fresh chives.
FLAVOR HACK
For extra nutrients and a little color, add some chopped spinach. Spinach is full of vitamins and minerals such as vitamins A, C, E, and K, iron, calcium, and potassium.
Game-day chicken empanadas
Want a game-day win? Serve these baked and oh-so-crispy chicken empanadas and you’ll be named MVP, no matter who wins the game.
RECIPE
COOK TIME: 20 min
SERVINGS: 16
INGREDIENTS
8 oz chicken breasts (boneless, skinless)
4 cups low sodium chicken broth
1 tbsp vegetable oil
1 medium yellow onion (finely diced)
1 tbsp paprika
1 tsp cumin
1 tsp chili powder
1 lb premade whole wheat pizza dough (thawed if frozen)
1 nonstick cooking spray
16 pitted green Spanish olives (such as manzanilla)
1 egg
1 tbsp water
DIRECTIONS
Step 1
Add chicken breasts and chicken broth to large sauce pan over high heat. Bring to boiling, then reduce heat and simmer for 15 to 20 minutes, until the chicken is cooked through. Remove the pan from the heat and let the chicken cool to the touch in the broth (about 20 minutes). Shred the chicken into small pieces and mix in 2 tbsp of the chicken broth from the pan; set aside.
Step 2
Add the oil to a sauté pan over medium heat. Add the onion, paprika, cumin, chili powder, and ½ cup of the chicken broth. Reduce the heat to low and cook for 10 to 15 minutes, until onions are soft and clear, and the liquid is evaporated. Stir in the chicken to yield 2 cups of filling.
Step 3
Preheat oven to 400° F. Coat a large baking sheet with nonfat cooking spray. Separate the whole wheat pizza dough into 16 golf-ball size pieces, and roll each one into a smooth ball. Using a rolling pin, roll each ball of dough into a 6-inch-diameter circle.
Step 4
Spoon 2 tbsp of the filling into the middle of the circle and press 1 olive into the middle of the filling. Lightly brush with water the bottom edge of the dough along one half of the circle. Fold the top half of the dough over the filling to form a semicircle, and press edges firmly together. Crimp the edges with a fork to seal in the filling. Place the empanadas on a baking sheet.
Step 5
Lightly beat the egg with the 1 tbsp water and brush a thin layer of the mixture over the top surface of each empanada.
Step 6
Bake the empanadas for 20 minutes, until lightly browned. And enjoy!
FLAVOR HACK
Serve with lime wedges for a little kick. Citrus is also a source of vitamin C, folate, and potassium.
Easy stir-fry with broccoli & shrimp
This satisfying stir-fry is easy to throw together for a last-minute meal. Don’t have broccoli? No problem. Just use 3 cups of non-starchy vegetables. Cauliflower, zucchini, snow peas, and cabbage work well with this flexible recipe!
RECIPE
COOK TIME: 10 min
SERVINGS: 4
INGREDIENTS
¼ cup low sodium vegetable broth
2 tbsp rice vinegar
1½ tbsp lower sodium soy sauce
1 tbsp cornstarch
1 tsp ground ginger
½ tsp sriracha
½ tsp stevia brown sugar blend
3 tbsp olive oil
1 clove garlic (minced)
1¼ lb raw medium shrimp (peeled, deveined, and tails cut off)
3 cups broccoli florets
DIRECTIONS
Step 1
In a small bowl, whisk together the broth, vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.
Step 2
Heat 2 tbsp of olive oil in large skillet or wok. Add garlic, cook until fragrant (30 seconds). Add shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove shrimp and place on a plate.
Step 3
Heat remaining 1 tbsp of olive oil in the same skillet. Add the broccoli and cook until tender, about 4 minutes.
Step 4
Add shrimp back into skillet and toss to combine with broccoli. Pour broth mixture over shrimp and broccoli and toss to coat. Continue cooking until broth mixture thickens slightly, about 1 minute.
FLAVOR HACK
Garnish with a handful of chopped fresh herbs like fresh cilantro or basil for added color and a flavor boost.
Goodbye bland, hello flavor
5 easy hacks to the flavor you crave, without the extra salt.
FLAVOR HACKS
Herbs and spices
A handful of chopped fresh herbs or a dash of spice adds flavor and color, so check your pantry for staples like cayenne, turmeric, and cinnamon; or try tossing in some fresh cilantro, mint, and basil to your dishes.
A splash of vinegar
Vinegar adds instant zip and is especially useful when what you’re cooking feels bland. Add a splash to your chicken, grilled meat, or roasted vegetables, and you’ll taste the difference!
Squeeze some citrus
The acidity from citrus instantly brightens your food’s flavor. Citrus is also a source of vitamin C, folate, and potassium. So, squeeze that C before you serve!
Cheese, please
Cheese is naturally salty, so it’s an easy swap for actual salt, and it’s a source of protein, calcium, and vitamin D.
Garlic, onions, and shallots
Aromatics like garlic, onions, shallots, leeks, and scallions seriously boost flavor. Start any dish by sautéing a little in olive oil—your taste buds will thank you.
Kick-start daily movement without leaving home
Make 3 minutes go a long way. Doing just 3 minutes of movement every 30 minutes can improve blood sugar levels in adults with type 2 diabetes.
Whether you’re looking for ways to get started or to keep a regular routine, we’ve gathered some ways to stay active at home. So put on some music and feel those endorphins flow!
Be sure to speak with your healthcare provider before making changes to your diet and exercise. And remember to take any medications you’ve been prescribed exactly as directed.
Bag some Z’s
Getting fewer than 7 hours of sleep a night on a regular basis can make managing your type 2 diabetes more difficult.
Watch your mouth
Gum disease is a complication of diabetes and can also affect your blood sugar. Be mindful of maintaining your oral care routine at home and while traveling.
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Watch your mouth
Gum disease is a complication of diabetes and can also affect your blood sugar. Be mindful of maintaining your oral care routine at home and while traveling.
Important factors in managing your type 2 diabetes include any diabetes medications you may have been prescribed, what you eat and drink, and your physical activity. Before starting any new diet or exercise, always talk to a member of your diabetes care team—remember, they are there to help!
Food and fitness ideas for while you’re out and about
Whether you are on a walk, out for the day, or traveling—we’ve got tips to help keep your diabetes management plan on track.
Grab-and-go snacks for when you’re on the move
Going on a hike? Planning a road trip? No matter where you go, sometimes hunger hits and it can feel like you’re under a snack attack.
So pack snacks before you go, or grab some nuts or seeds on the road instead of that bag of chips. Vegetables like broccoli and cucumber are also diabetes-friendly options and great for when you’re on the move. Craving something sweeter? Have an apple or even a couple of small cookies and enjoy!
Talk to your healthcare provider about the snacks that work best with your medication, lifestyle, exercise routine, and your diabetes treatment plan.
On the road? Try these simple swaps when eating out
Finding diabetes-friendly options can be tough when you’re traveling. Whether you’re ordering off the menu at a restaurant or sitting at a drive-thru, try these easy swaps to instantly cut down on calories, unhealthy fats, and sodium:
- Grilled vs Fried
- Downsize vs Supersize
Plank tap
You can do this one just about anywhere—all you need is a sturdy support, such as a chair or park bench.
HOW TO DO IT
Get into an incline push-up position with your hands shoulder-width apart on the seat of a sturdy chair or the edge of a counter. Extend your legs behind you, feet hip-width apart. Touch your left shoulder with your right hand, then return your hand to the starting position and repeat on the opposite side. Continue, alternating sides.
Morning rush
Be aware of the “dawn phenomenon.” People have a surge in hormones early in the morning, whether they have diabetes or not. For those with diabetes, blood sugar may spike.
Balance reach
From the airport to the beach, you can do this move almost anywhere. Balance training like this is important, especially for older adults.
HOW TO DO IT
Stand with your feet together and your arms at your sides. Bend your right knee so your right foot is raised off the floor behind you. Keeping your right foot raised, slowly lift your arms overhead, bringing your palms together. Lower your arms to your sides, then repeat the arm raise while balancing on the same foot. After 30 seconds, switch and repeat with your left foot lifted.
Watch it, Joe
Coffee even without sweetener can be a problem. When it comes to their blood sugar, some people are sensitive to caffeine. So, try and consider how much java you’re drinking daily.