Eat more whole grains
Whatever whole grain you choose—whether it’s oatmeal, barley, quinoa, brown rice, or whole wheat—you’ll benefit in many ways. Whole grains help stabilize blood glucose, reducing the risk of Type 2 diabetes. They may also help you control your weight, maintain a healthy digestive system, lessen your risk of heart disease, lower blood pressure, and protect against colon cancer. If you are sensitive to gluten, you may want to avoid whole wheat and instead choose another grain, such as quinoa.
Easy Start:
Aim for ½ cup of whole grains several times a week
Eat more cold-water fish
Include fatty fish like salmon, trout, halibut, tuna, sardines, and mackerel in your healthy diet. They provide valuable lean protein and vitamins, as well as essential omega-3 fatty acids. Omega-3 fatty acids have many health benefits. They help your heart beat regularly, lower your blood pressure and heart rate, and may cut your risk of diabetes and depression. They may also help keep your brain healthy and reduce harmful inflammation in the body.
Easy Start:
Eat two 3-ounce servings of fatty fish every week
Eat more cultured dairy products
Not only are cultured dairy products —such as yogurt, kefir, buttermilk and sour cream— an excellent source of protein. They also contain B12 vitamins, along with minerals like calcium, potassium, and magnesium, all of which may help with blood sugar control. Because they are fermented, these foods also provide billions of “friendly bacteria” that can improve your digestive health and your ability to absorb nutrients, while supporting your immune system.
Easy Start:
Consume 2-3 servings of cultured dairy products every week
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Add natural whole foods to your diet and avoid processed foods with added ingredients.