Empower yourself. 

Keeping blood sugar on track can be challenging. Empower yourself to make better food choices every day.

1.  Knowledge is power

●  Learn about your diet from your dietician/doctor instead of trusting hearsay or the latest fad diet

●  Learn to swap food choices and still stay in control

2.  Know your Servings

●  Eating at home: Use a standard 9-inch plate to control food portions

●  Eating out: Use your hand to estimate food portions³

●  Use the “Pinggang Pinoy”* guide for recommended proportion in every meal

3.  Take a break from Meal Planning.

Use portion-controlled ready-to-eat low Glycemic Index (GI) meals or diabetes-specific nutrition supplements to replace a meal or snack or a supplement to a meal.^{4, 5, 6}

Adopt a healthier choice.

Whether you choose to eat out or shop for groceries, looking for healthier choices is simple.

●  Choose nutrient-rich foods such as lean protein, whole grain carbohydrates, non-starchy vegetables, and fresh fruit.

●  Shopping for healthier food - Low Glycemic Index (GI), Higher in whole grains, No added sugar, Lower in sodium, Lower in saturated fat.

●  Eating Out: Higher in whole grains, Lower in calories, Healthier oil.

Speak to your doctor. 

Successful diabetes care requires teamwork between you and your physician, communication effectively, and making decisions together.

1.  Attending regular check-ups can cause anxiety, but be assured that your doctor is here to help. Also, don’t be afraid to speak about your feelings, including diet concerns.

2.  Prepare your questions before your appointment to ensure time is well spent with your doctor.

Engage in open dialogues. 

Your family, friends, and co-workers want to offer support and help you stay motivated. In addition, engaging in open dialogue can decrease interpersonal distress and help keep diabetes under control.

1.  Talk about diabetes with family and friends.

2.  Share your need to make portion-controlled healthy food choices.

3.  Ask for help to buy and prepare healthier food choices.

4.  Join a support group to share with other individuals with similar challenges.