By John Ruibal, MS, RDN, CSSD, Your Prowers Medical Center Dietitian

When you get the news that you have diabetes, it can be very stressful. What can I eat? Do I have to give up all the foods I enjoy? Do I have to stay on a diet?

These are all valid concerns that can sometimes feel overwhelming. The stricter you follow your prescribed diet, the better you will be able to control your blood sugars. Here are my five “must do’s” (at a minimum) to manage your diabetes.

  1. Space your meals and snacks out.
    Be sure not to skip meals. This will require a bit of planning, especially if you are going to work, traveling or have other obligations.
  2. Cut back on simple starches or carbohydrates.
    These are your sugary foods such as pop, candy, cookies, ice cream, pies and cakes. If you occasionally eat these foods, make sure to eat or drink them with your meal. Avoid having that cake, candy or pop as a snack or a few hours after a meal.
  3. Walk, run, bicycle, swim or engage in other physical activity on most days.
    Start 10 minutes a day and build up to 60 minutes a day over the next six months. I highly recommend taking a walk after meals — this helps with blood sugar control and weight control.
  4. Consider losing weight.
    If you are over your ideal weight, a little weight loss will have a big effect on controlling your blood sugar. A 5 to 10 percent in weight loss will have a dramatic effect on your blood sugar, blood pressure, blood cholesterol and insulin resistance.

Think in baby steps — your ideal weight is the ultimate goal, but that first 5 to 10 percent in weight loss is a great first step.

  1. Save your starchy foods for last.
    Eat your protein and vegetables first, then eat your starches. The proteins and fiber from your vegetables will fill you up and decrease any spikes in hunger, which is often caused by a primarily carbohydrates-based diet.

Remember this is a lifestyle change that you have to follow for the long haul. Small changes make big differences and will make you feel better. Once you are following these simple guidelines and your body is used to the new changes, you will be able to tell when you are eating the wrong things.

Keep in mind that these are very simple guidelines, and they do not take the place of talking to your health care provider. Follow your provider’s direction and partner with them for a personalized diabetes management plan. Make baby steps, gain some confidence and soon you will be in full stride with your new lifestyle of eating better and exercising.

Other Diabetes Management Services at Prowers Medical Center

Diabetes affects millions of individuals, ranging in age and demographic, throughout the U.S.

According to the American Diabetes Association, about 1.5 million Americans are diagnosed with diabetes each year, and diabetes is the seventh leading cause of death in the country. Kim Colleymore, Family Nurse Practitioner at Prowers Medical Center Clinic, said diabetes is the leading cause of blindness in the country, too, caused by the changes made when high amounts of sugar affect the vessels in the retina.

Colleymore said Southeast Colorado has a high number of diabetics, and she and her colleagues have witnessed more type 2 diabetes cases develop over time, especially in adolescents. If unmanaged, diabetes can shorten the lifespan of an individual and lead to other correlated diseases, such as diseases related to the skin, kidneys and cardiovascular system, which is why management is absolutely essential to the health and well-being of those living with this condition.

Though extremely important, there is more to diabetes management than just surveillance of nutrition. Colleymore highly recommends exercise, frequent eye exams and visiting with your Provider when feeling ill.

“Exercise is critical,” she said. “Try to get physical activity above the norm for 30 to 40 minutes a day, which can be in the form of taking a walk or riding a stationary bike. For the elderly or those with difficulty in mobility, try doing exercises in front of the TV, either through a dedicated video class or something on YouTube. It’s just important to move.”

Providers at Prowers Medical Center Clinic provide an array of diabetes management services to the community, including diet education, medication management, evaluation and treatment of foot problems, endocrinology referral or dialysis and more. For those living with diabetes, Colleymore recommends visiting with your Provider at least three to four times a year to review symptoms, your management plan and other preventative health measures.

If you have any further questions about diabetes management services offered at Prowers Medical Center Clinic, call 719-336-6767 today for more information.