Part 1. Lifestyle for Diabetes Prevention and Management
Chapter 1. Understanding Diabetes
How Are Diabetes and Prediabetes Diagnosed?
How Can Diabetes Be Prevented?
If You Have Type 1 Diabetes
If You Have Had Gestational Diabetes
Macronutrients and Micronutrients
Do I Need Any Supplements?
Chapter 3. A 10-Step Approach to Preventing and Managing Diabetes
Step 1. Eat Three Meals a Day, Spread 4 to 6 Hours Apart 39 Step 2: Limit Carbohydrate to 45 to 75 Grams per Meal
Step 3. Choose Low- and Medium-GI Foods Most Of ten
Step 4. Choose Healthy Fats
Step 5. Eat Low-Fat Protein at Every Meal
Step 6. Aim to Limit Sodium to 1500 Milligrams per Day
Step 7. Choose Low-Carb, Low-Calorie Beverages
Step 8. If You Are Overweight, Lose 5% to 10% of Your Weight
Step 9. Aim for 30 Minutes of Exercise a Day
Step 10. Get 7 to 9 Hours of Sleep and Safeguard Your Mental Health
Chapter 4. Other Aspects of Diabetes Care
Know Your ABCs - and Your U
Blood Glucose Self-Testing
Oral Medications for Diabetes
Injectable Medications for Diabetes
Setting Goals the SMART Way
Part 2. Recipes and Menus for Diabetes Prevention and Management
Introduction to the Menus and Recipes
1600-Calorie Daily Menu Plans
Snacks, Appetizers and Sandwiches
Chicken, Turkey, Fish and Seafood
Tofu, Pasta, Legumes and Grains
Breads, Muffins and Cookies
Appendix 1. Food-and Activity Journal
Appendix 2. Quitting Smoking
