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  • APhA Foundation

Get Creative in the Kitchen!

People often want to start eating healthy but don't know where to start. Healthy eating doesn't have to be a burden- education and planning ahead goes a long way to get on the right track. Find free resources at:

Additionally, making healthy choices when it comes to food is one of the most impactful things people can do to prevent diabetes type 2. Here are some tips!

Learn healthy alternatives

  • Vegetable broth instead of olive oil

    • Preventing food from sticking to trays or pans can be tough, but vegetable broth is a really nice substitute for olive oil which is high in fat

  • Whole grain pasta instead of traditional pasta

    • You don't have to give up pasta! However, whole grain pasta is a much healthier choice than traditional pasta which is high in carbs

  • Greek Yogurt instead of sour cream

    • Making a dip or or dressing? Greek yogurt is a good source of protein and provides a tasty alternative to sour cream

  • Quinoa instead of white rice

    • Quinoa is a great substitute for traditional rice, which are high in carbs. Quinoa is a protein rich food that is a delicious side item

Branch out and try new things

  • Hummus

    • Hummus is a delicious snack made from chickpeas, and has greatly increased in popularity in recent years

  • Plant-based burgers

    • Before you say "I'll never give up meat" - you don't have to!! But if you try some popular plant-based meats, you might be surprised to enjoy it!

  • Blueberries or Raspberries

    • Strawberries not your thing? That's alright, there are many other fruits that are very tasty and often considered "superfoods" because of their health benefits

  • Sweet potato

    • When's the last time you had a warm sweet potato? Instead of choosing traditional French fries, gives sweet potatoes a shot!

Prepare meals in advance

  • One of the hardest parts about eating healthy is that unhealthy options are so readily available! Think of all the fast food places near your work or on your way home. These places, though convenient, often serve many unhealthy options. For this reason, it's important to have a plan for your meals so that you don't settle on the quick and easy option. Meal Prepping can be a huge help when it comes to preparing food in advance!

Grocery shop with purpose

  • Think about walking into the grocery store. Do you walk in and grab the same old things as last week, or do you walk in with a plan & purpose? If you think ahead of time and make a list to intentionally grab healthy choices, you are more likely to come home with healthy foods and ingredients. Before you go, plan some meals for the week and decide which things you really need in order to make those meals. This way, you'll be prepared for your meals and be able to make healthy choices!

Eating healthy can be delicious! Get creative in the kitchen and make healthy choices today!

At IMPACT Diabetes, we can help prevent diabetes through a partnership with a lifestyle coach who will be there to help people make healthier food choices.

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