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Dana R. was diagnosed with type 2 diabetes in the summer of 2020 after a routine check-up. The mom of three was told by her doctor that she needed to lose weight to better manage her blood glucose levels. Overwhelmed, Dana wasn’t sure where to start. So, she decided to try a weight-loss program that included an eating plan. There were some bumps along the way, but after two years, she lost more than 50 pounds. Here’s how Dana stuck to the plan: Outsmart Stress Eating Stressful weeks make staying on a weight-loss program that much more difficult, says Dana. “I’ve learned that sometimes things

Related: To snack or not to snack? Read our article on healthy snacking, and whether or not snacking is right for you. NOTE: Calorie and carb amounts are approximate and do not include optional suggestions. 1. Turkey Cheese Wrap: Stack a slice of cheese on top of a slice of turkey deli meat. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. (110 calories, 2 g carb) 2. Green Wrap: spread ¼ of an avocado over a small (6-inch) whole-wheat tortilla. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. (160 calories, 18 g carb) 3. Savory

Building blocks of a perfect salad Greens: Every salad starts with a base of leafy greens, but there are lots of options out there! Light green lettuces like romaine or iceberg have the mildest flavor. Darker greens like spinach and kale are more nutrient dense, and have a stronger (sometimes bitter) flavor. “Spring” or “baby” greens are darker greens that are picked when the plant is young, so they have a milder flavor. Try adding shredded cabbage or carrots to your greens for a little crunch, or arugula for a peppery taste. Vegetables: Carrots, celery, cucumber, bell pepper, broccoli

For people with diabetes, fresh herbs can be a game changer. They boost the deliciousness of a recipe without needing to add excess salt or butter. Research finds herbs, in general, provide naturally occurring polyphenols with strong antioxidant properties, offering potential benefits for people with or trying to prevent type 2 diabetes. How to Store Fresh Herbs Herbs should smell fresh and have no yellowing or sliminess. Consider storing fresh herbs by rinsing with water, patting the leaves dry, snipping 1/2-inch off stems, and keeping them in the fridge like a flower bouquet, gently covering

But the Mediterranean diet is also part of the Mediterranean lifestyle. This lifestyle includes being physically active, enjoying meals with others, and drinking water. For those that drink alcohol, having wine in moderation can be part of the lifestyle, too. Following a Mediterranean lifestyle may play a role in improving insulin sensitivity and reducing the risk of developing type 2 diabetes and obesity. Plus, eating a Mediterranean diet may help with keeping your eyes healthy —namely vegetables, fruits, fish, and olive oil—may curb the risk of diabetes-related retinopathy. For cooking with