planning food and fitness for diabetes management meals
Beau Yotty
Written by Beau Yotty

Time is a luxury for all of us in today’s society. It may be difficult for us to maintain a healthy diet with a consistent fitness schedule. While working and going about your everyday activities, you may feel as though you have no choice but to skip your 30 minute exercise program or settle for that quick unhealthy meal. One way to stick to a diet and fitness program is to plan your meals and exercises in advance.

Take a step back to see how an hour or so of free time that is dedicated to meal planning can save you hours of wasted time during a busy week. This will free up the time necessary to plan out your meals, which goes hand in hand with your fitness goals.

It is important for a physician to decide the best option for you. This may consist of three meals a day including a couple of healthy snacks, four to six small meals a day, or somewhere in the middle. The same rings true for an active fitness plan. Thirty minutes in total a week, or 30 minutes a day three times a week. There isn’t a “one size fits all” diet and fitness plan; it is imperative for every person to find out what is best for them.

Diabetes Forecast Magazine states, “While there’s no specific quantity recommended as enough variety, fewer than 10 different foods in a day is probably not enough variety; 40 to 60 different foods in a week could be considered good variety.” It is best to eat different types of foods rather than support a diabetes meal plan. A healthy diet will consist of; vegetables, fruits, meats, starches, proteins and dairy. A small assortment of these foods should be included in a single sitting. “Rather than a restrictive diet, a diabetes diet or MNT is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains,” emphasizes the Mayo Clinic.

Consult with a physician as to the frequency and amount of each meal before planning out the desired physical activities. How much or how little of each type of food correlates to how much or how little exercise is beneficial.

“Exercise, or physical activity, includes anything that gets you moving, such as walking, dancing, or working in the yard. Regular physical activity is important for everyone, but it is especially important for people with diabetes and those at risk for diabetes,” asserts

Before lacing up the sneakers and heading to the gym, take the time to have your current health evaluated by a professional and determine which exercise programs as well as the amount of physical activities are safe to perform. Physical activity is an essential factor in staying healthy and staying in control of blood glucose levels, which contribute to the benefits of weight loss.

Similar to ingesting a variety of healthy foods in a meal plan, an array of exercises should be included in well balanced fitness plans. Some activities to consider are; going for a walk on the beach, a jog in the park, dancing, resistance training, aerobics, morning yoga or the ancient martial art of Tai chi. All are great options to think about when planning your workout routines for the week. Mixing things up will confuse the muscles in the body, getting the most out of each activity performed.

Now’s the time to set your meal and fitness plans. Grab a pen and paper, your laptop or device with the latest fitness app and take a seat in your favorite chair. Asses how many meals you require per day and how many activities you will perform in the week ahead. Per your visit will your health professional, make sure account for the calories to be consumed and the calories that will be burnt. Writing your plans down will keep you accountable to your goals. Stay happy and healthy!


About the author

Beau Yotty

Beau Yotty

Writer, actor, presenter and athlete born in Seattle, Washington. He maintains a healthy lifestyle with daily exercise and healthy diet. He has family experience with diabetes because his father has been living with type 2 diabetes for more than 15 years, this reality made Beau a speaker and advocate of healthy lifestyle.

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