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Healthy Eating and Diabetes

You can help prevent or delay diabetes by choosing a healthy lifestyle and by maintaining a healthy weight. Eat healthy, be active and manage stress. Be mindful of how much you eat and what you eat. The way you eat today can affect your tomorrow!

Break the Fast!

Breakfast is the most important meal of the day. Your body and mind needs fuel to start the day after having ‘fasted’ during sleep time. Skipping breakfast can increase cravings for energy-dense foods such as sweets and can lead to overeating at the end of the day. Fuelling your body with healthy foods helps you be more productive, concentrate better and be better prepared to face the day’s challenges. It helps to maintain a healthy blood sugar level and prevents constipation. Choose foods from Canada’s Food Guide to maximize performance.

Veggies Please!Veggies Please!

Vegetables should make up at least ½ of your meal. They provide important vitamins, minerals, antioxidants, energy and fibre. Don’t leave home without them!

Walk This Weigh!

Family history and too much weight, especially around the stomach are strong risk factors for developing Type 2 diabetes. Losing your excess weight greatly reduces your chances of getting Type 2 diabetes and can help control your blood sugar. Regular physical activity at work, like walking during breaks and lunch hours, can help you lose the excess weight. Even a modest weight loss of 5-10% through exercise and healthy eating can help prevent or delay diabetes. If you need advice on how to lose weight visit EatRightOntario and speak to a Registered Dietitian (RD).

Shift Workers & Healthy Eating

Meal planning is important for everybody but especially for shift workers who have diabetes. The Canadian Diabetes Association suggests specific strategies for the different shifts in their article: Diabetes and Shift work.


Strategies for Workplaces

What can the Workplace do?

  • Offer healthy choices in vending machines and for shift workers.
  • Provide healthy choices at meetings and at events.
  • Implement food/nutrition guidelines or policies  for the Workplace.
  • Advertise nutrition and healthy messages and tips through newsletters, televised media at the worksite, email of the month, Theme of the Month promotions, etc.
  • Promote ‘Stretch’ breaks during meetings and events.
  • Book a lunch and learn on healthy eating, healthy living, etc.
  • Plan a cooking demonstration on healthy cooking.
  • Host a health fair with health professionals to provide advice and materials.


Facts & Stats

Looking for Healthy Recipes?

Additional Resources


Other Topics

Revised: January 26, 2016


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