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Mastering On-the-Go Eating with Diabetes: Tips for a Healthier Lifestyle

Living with diabetes doesn’t always mean sacrificing convenience or flavor when it comes to meals on the go. Whether you’re a busy professional or a parent juggling multiple responsibilities, managing your diabetes when you can’t avoid a busy schedule is achievable with the right strategies. In this blog post, we’ll explore practical tips and healthy eating options tailored to individuals with diabetes who are always on the move.

  1. Plan Ahead with Portable Snacks:
    • Opt for snacks that are low in added sugars and carbohydrates but rich in fiber and protein. 1
    • Examples include nuts, seeds, Greek yogurt, cheese sticks, hummus with vegetable sticks, and fresh fruit.
    • Pre-packaging portions in small containers or zip-lock bags makes them easy to grab and go.
  2. Embrace the Power of Meal Prepping:
    • Spend some time each week planning and preparing meals that can be easily reheated or eaten cold. 
    • Cook large batches of diabetic-friendly recipes like grilled chicken, quinoa salad, or vegetable stir-fry to have on hand for busy days.
    • Invest in convenient meal prep containers to portion out meals and snacks for quick and effortless consumption.
  3. Choose Wisely When Eating Out:
    • Look for restaurants or fast-food chains that offer healthier options and provide nutrition information.
    • Aim for meals that are balanced with lean protein, vegetables, and whole grains. 
    • Be mindful of portion sizes and consider sharing larger meals or saving half for later to manage blood sugar levels.
    • Consider eating the protein and fiber in your meal before the carbs, as this has been shown to improve blood sugar levels. 2
  4. Stay Hydrated with Healthy Beverages:
    • Choose water, herbal tea, or sparkling water with a splash of citrus over sugary sodas or fruit juices.
    • Carry a reusable water bottle to stay hydrated throughout the day, as it may help you feel full and reduce overeating. 3
  5. Monitor Blood Sugar Levels Regularly:
    • Keep a portable blood glucose monitor and supplies with you at all times to monitor blood sugar levels as needed.
    • Be prepared to adjust your food choices or insulin dosage based on your readings to maintain optimal blood sugar control.

With careful planning and smart choices, managing diabetes while eating on the go is entirely feasible. By prioritizing nutrient-dense foods, monitoring portion sizes, and staying mindful of blood sugar levels, individuals with diabetes can enjoy a busy lifestyle without compromising their health. Incorporating these practical tips into your routine can help you stay on track with your diabetes management goals while navigating the demands of a fast-paced world.

For more helpful information and tips for eating on the go with diabetes, check out these resources:

Scholarly Sources:

  1. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907.
  1. Shukla AP, Andono J, Touhamy SH, Casper A, Iliescu RG, Mauer E, Shan Zhu Y, Ludwig DS, Aronne LJ. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. BMJ Open Diabetes Res Care. 2017 Sep 14;5(1):e000440. doi: 10.1136/bmjdrc-2017-000440. PMID: 28989726; PMCID: PMC5604719.
  1. Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6. PMID: 19661958; PMCID: PMC2859815.

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