If you have diabetes, healthy eating can help you maintain a good body weight and manage your blood sugar levels. It can also help you avoid serious diabetes complications. As a result, it is very important to make healthy eating a priority during the COVID-19 pandemic.

More about healthy eating during COVID-19

For many people worldwide, COVID-19 means eating more meals at home. It can be hard to eat healthy at home, especially with limited access to grocery stores. If you live with diabetes, then it is very important to eat a healthy diet that keeps your blood sugar within range. The good news is that there are many things we can do at home to make sure we create meals that are good for our bodies.

It all starts in the grocery store. A good tip is to buy foods that can sit on your shelf for a long time. For example, this includes beans, whole grains, canned vegetables, and nuts. Another tip is to find flexible recipes like stir-fry and soup where you can use many different combinations of vegetables, proteins, and whole grains. A good starting point is to use the Diabetes Plate Method to create a balanced meal. To follow this method, fill half your plate with non-starchy vegetables such as broccoli or salad. Then, fill a quarter of your plate with lean protein such as fish or meat. Finally, fill the last quarter of your plate with carbohydrates such as beans, grains, fruit, or potatoes. Limiting your carbohydrates to just a quarter of your plate helps to prevent blood sugar spikes. Here is a chicken stir-fry recipe that follows this method with low-cost groceries that you may already have at home.

Because many of us are at home more than usual, it is important to learn how to snack in a healthy way. For people with diabetes, make sure you select healthy snacks that will not cause your blood sugar to go up. Snacks should be easy to prepare too. For example, you could snack on carrots and celery with hummus, turkey and mozzarella skewers, or air-popped popcorn. With these easy tips, you should be able to make eating healthy a priority at home.

See our resource page for more information about Latinos and Diabetes

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