2024 Open Enrollment Fair Vendor Guide

Ten Tips for Managing Prediabetes

6. Follow the Plan Your Portions Plate Method

Food for Thought

Use a 9 Inch Plate as follows: ✓

CHOOSE WATER By replacing soda, alcohol or fancy coffee drinks with water, you can cut a significant number of calories from your daily routine. Many people can lose weight by simply replacing these high sugar beverages with water throughout the day. Also try drinking water before your meal. The water will help break down the food more effectively.

½ with non starchy vegetable

✓

¼ with a carbohydrate ¼ with healthy protein

✓

Create-Your-Plate: Simplify Meal Planning with the Plate Method (diabetesfoodhub.org)

7. Eat More Often. Eat Breakfast – Research shows that people that eat breakfast weigh less than those that skip the meal. Snacking- Have a healthy snack try fresh fruit, fresh raw vegetables, a hand full of raw nuts (about ¼ cup), or 1 ounce of low-fat cheese. 8. Stop Drinking Your Calories . Did you know that 47 % of added sugar consumption in the US comes from sweetened beverages? General recommendations are to drink 8 to 10 glasses of water a day. (This equals 64 to 80 ounces). Fill two 32-ounce containers each morning and drink by dinner time. Add fresh oranges, lemons or cucumbers to flavor your water. 9. Plan Ahead When Dining Out . Review the menu online. Ask how the item is prepared and if you can substitute. Avoid jumbo, giant, deluxe or super size . Avoid battered, breaded, fried crunchy. Double up on your non starchy vegetables. Ask for vegetables without butter or sauces. Ask for sauces and dressings on the side. Ask for a to go container when you place your order. Put half your meal in t as soon as the meal arrives for another meal. Share a dessert so you only consume half the calories. 10. Utilize Available Resources Use the tools from the American diabetes Association, American Diabetes Association | Research, Education, Advocacy and the Do I Have Prediabetes, So…Do I Have Prediabetes | DoIHavePrediabetes.org to get started.

CHOOSE FRESH FRIUTS AND VEGETABLES FOR SNACKS Try a fresh fruits and vegetables instead of salty or sugary snacks.

jannatrout@hotmail.com Janna Trout, CHC, AADP, Health Coach jannatrout@hotmail.com