Eat protein with every meal and snack.
- Protein sources include beans, lentils, legumes, meats, dairy, eggs, tofu, nuts, seeds and so on.
- The amount of protein you need varies on an individual basis, so check with your own doc. Generally, a good goal is 20-30g per meal.
- Pro tip: Anytime you snack, include some protein.
Eat breakfast within an hour of waking.
- This sets the tone for your day, especially for your metabolism and energy.
- It’s particularly important to eat soon after waking if you have blood sugar concerns, such as diabetes or pre-diabetes.
- Pro tip: Plan breakfast ahead of time to make your morning easier. If it makes sense, prep it ahead of time too.
Skip highly processed foods and sugary drinks.
- Think of processed foods as foods that are created by humans versus how the food is found in nature. On the spectrum of processing, the further the food gets from its natural form, the more highly processed it is (sometimes called ultra processed).
- For example: an apple can be picked from a tree and is not processed (it’s in its whole food form), applesauce is generally minimally processed (the apple is cooked and pureed) and apple fritters are highly processed (apples are included in the mix with a bunch of ingredients that themselves are processed, and then that dough is baked and fried in oil and often includes more sugar/sweeteners on top).
- Highly processed foods include things like pretzels, chips, baked goods (sweet and savory), most packaged foods, fast food, candy, most breakfast cereals and so on.
- Sugary drinks are detrimental to balanced blood sugar, and this includes drinks with artificial and even natural sweeteners.
- Pro tip: Drink water or unsweetened tea. If you want more flavor, add slices of citrus, frozen fruit or fresh herbs.
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.