10 simple steps to a better diet and exercise plan

1. There is no one diet just for people with diabetes. Work with your doctor or dietitian to figure out what's right for you.
2. Know your food groups:
   • Try to get more grains, fruits, and vegetables into your diet
   • Reduce the amount of meat and milk you eat
   • Limit the amounts of fats, oils, and sweets

3. Remember portion control. Make sure that your portion sizes are what you think they are no more, no less. To help you control your portion sizes, you might want to use kitchen measuring tools.
4. Monitor your blood glucose 1 to 2 hours after meals, can let you know how certain foods are affecting your blood glucose. This is called postprandial (after you eat) testing.
5. Always check with your doctor or diabetes-care team before starting or changing any exercise program.
6. There is no need to turn into an athlete overnight to get benefits from exercise. Starting slowly and setting realistic goals leads to real progress in overall health
7. Make exercise part of your everyday life:
   • park farther away from the mall
   • walk your dog
   • take the stairs instead of the elevator

8. Try new forms of exercise because it can benefit the body as well as the mind: Try taking up gardening, aqua aerobics, dancing, or tai chi chuan.
9. Self-monitor your blood glucose before exercise, and possibly during and after, to help avoid low blood glucose levels.
• Talk with your doctor or diabetes-care team about when you should monitor
• Speak to your doctor or nutritionist about appropriate snacks to take before exercise
10. With some extra effort, you can make a noticeable difference in your level of fitness. Stay focused on your goal.