A healthy diet isn’t about restriction—it’s about balance. Use the 80/20 rule: 80% of your meals should be nutritious and whole-food-based, while 20% can include indulgences.

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50% Vegetables & Fiber 🥦🥕

• Leafy greens, bell peppers, carrots, mushrooms, cruciferous veggies
• Benefits: Keeps you full, stabilizes blood sugar, and promotes gut health

25% Lean Proteins 🥩🐟

• Chicken, turkey, tofu, beans, salmon, eggs
• Benefits: Helps muscle growth, keeps you full longer

25% Smart Carbs & Healthy Fats 🍠🥑

• Quinoa, sweet potatoes, whole grains, avocados, nuts
• Benefits: Provides energy, supports brain function

For those with Type 1 diabetes:Choosing complex carbohydrates and pairing them with protein or healthy fats can help prevent rapid blood sugar spikes.

When and how you eat is just as important as what you eat.

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• Avoid skipping meals – Eating at regular intervals (every 3-4 hours) prevents energy crashes and stabilizes blood sugar.
• Listen to hunger cues – Eat until satisfied, not stuffed.
• Slow down while eating – Take at least 20 minutes per meal to allow digestion and prevent overeating.

For those with Type 1 diabetes: Consider carb-counting and insulin timing to ensure blood sugar stability before meals

• 150 minutes of moderate exercise per week (~30 minutes, 5 times a week).
• Strength training 2-3 times a week to build muscle and improve metabolism.
• Daily movement: Stretching, yoga, or even a 10-minute walk helps!

For those with Type 1 diabetes: Exercising lowers insulin resistance, but be mindful of blood sugar fluctuations. Always carry a quick snack, like glucose tablets or a banana, for safety!

• Aim for 7-9 hours of quality sleep per night.
• Reduce screen time 1 hour before bed to improve sleep quality.
• Develop a wind-down routine: reading, journaling, or listening to calming music.

For those with Type 1 diabetes: Sleep deprivation can impact blood sugar levels. Consistency is key!