Diet, Exercise, and Monitoring Guide for Type 2 Diabetes

Living with Type 2 diabetes can feel overwhelming. Still, it's essential to know that you have the power to manage it successfully right here and now. This guide will walk you through three core steps to build your knowledge and confidence. Managing diabetes is about making small, consistent choices that lead to significant, positive changes in your life.

If you or a loved one is newly diagnosed or if you feel you need more support to manage your Type 2 diabetes, don't wait. Our team of experts is here to provide personalized guidance and support. Call us at (406) 228-3500 or visit our online contact form. Please remember, if you are experiencing a medical emergency, you must call 911 immediately.

Diet: The Cornerstone of Diabetes Management

What you eat is the primary factor in managing your blood sugar, as food is converted into glucose (sugar) in your body. Making smart food choices doesn't mean giving up flavor; it means learning a few simple rules for healthier meals.

Understanding Carbohydrates

Carbohydrates (often called "carbs") have the largest effect on your blood sugar. These are found in foods like bread, rice, pasta, potatoes, fruit, milk, and sugary drinks. Your body breaks them down into glucose for energy.

Choose "Quality" Carbs: Focus on complex carbohydrates that are high in fiber, like whole grains (oats, brown rice), beans, lentils, and most vegetables. Fiber helps slow the rate at which sugar enters your bloodstream, preventing sudden spikes.
Limit "Simple" Carbs: Eat less of the foods that are broken down fast, such as sweets, sodas, white bread, and white rice.
Portion Control with the Plate Method: A simple way to control portions is to use the Plate Method: fill half your plate with non-starchy vegetables (like broccoli or salad), one-quarter with a lean protein (like chicken or fish), and the remaining one-quarter with quality carbohydrates.

Focus on Lean Protein and Healthy Fats

Lean protein and healthy fats don't affect your blood sugar much, and they help you feel full and support your heart health.

Lean Protein: Choose chicken without the skin, fish (such as salmon, which contains heart-healthy fats), eggs, beans, or lean cuts of meat.
Healthy Fats: Use fats from plants, such as olive oil, nuts, seeds, and avocados.
Salt and Sugar: Limit your intake of salt and avoid added sugars in drinks and processed foods. Use herbs and spices to add flavor instead.

Exercise: Moving for Better Blood Sugar

Being active is a potent tool for managing Type 2 diabetes. When your muscles work, they use up glucose for energy, which helps to lower your blood sugar. Exercise also makes your body more sensitive to insulin, the hormone that moves sugar out of your blood.

Types of Movement to Aim For

You should include both aerobic and strength-building activities in your routine. Always consult your healthcare team before starting a new exercise plan to ensure it is suitable for you.

Aerobic Activity: This type of activity gets your heart pumping and includes activities such as brisk walking, swimming, biking, or dancing. Aim for about 30 minutes of moderate activity at least five days a week (150 minutes total). Even starting with short, 10-minute bursts is a great way to begin.
Strength Training: This builds muscle, and more muscle means your body uses up sugar more effectively, even when you are resting. Aim for this type of exercise two to three times per week. You can use resistance bands, light weights, or your own body weight (like doing gentle squats or wall push-ups).

Simple Daily Movement

You don't need a gym to be active. Any movement is better than sitting still.

Take a short, brisk walk after meals to help lower the blood sugar spike that happens after eating.
If you sit for a long time, get up and move around or stretch for a few minutes every 30 minutes.

Monitoring: Knowing Your Numbers

Monitoring your blood sugar is like checking the fuel gauge in your car—it tells you exactly where you stand. It helps you learn what foods, activities, or stress levels affect your body.

Checking Your Blood Sugar

Depending on your treatment plan (especially if you take insulin or certain medications), your doctor will tell you how often to check your blood sugar. You will use a small electronic device called a blood glucose meter, which measures the sugar level from a tiny drop of blood, typically taken from your fingertip.

Typical times to check might be:

When you first wake up (this is your Fasting Blood Sugar).
Before meals and about two hours after meals.
Before bed or before and after exercise.

Understanding Your Targets

Your healthcare provider will set personalized blood sugar targets for you. For most healthy adults with diabetes, common targets are:

Before a Meal: Between 80 and 130 mg/dL.
Two Hours After Starting a Meal: Less than 180 mg/dL.

The A1C Test is also a significant number. This is a blood test that measures your average blood sugar over the past two to three months. It provides you and your care team with a comprehensive view of how effectively your management plan is working. Discuss your specific target A1C goal with your doctor.

Getting Your Support Here at Frances Mahon Deaconess Hospital

We know that making these changes can be hard, but you don't have to figure it out alone. As a healthcare partner in Northeast Montana, Frances Mahon Deaconess Hospital provides services tailored to support you.

Our nutrition services team, which includes registered dietitians, is here to provide personalized counseling. They can help you translate general advice into a practical and realistic eating plan that fits your life and food preferences. They specialize in helping people with chronic diseases, such as diabetes, learn how to eat well.

Suppose you have questions about which exercises are safe for you. In that case, our rehabilitation services team can help you develop a safe and effective exercise plan. By working together, we can ensure you receive accessible, high-quality, and comprehensive care close to home.

If you need help creating a personalized meal plan, learning to use your blood glucose meter, or finding safe ways to exercise, contact Frances Mahon Deaconess Hospital today. Call us at (406) 228-3500 or visit our Contact Us page to connect with our dedicated diabetes care team.