Lifestyle diseases are epidemic in this country. Besides reducing quality of life and life expectancy and costing billions in health care costs, lifestyle diseases such as Type 2 diabetes, obesity, and heart disease also put people into the high-risk category for complications from COVID-19. There is every reason to take any steps you can to improve your health. 

However, when lifestyle changes are cast as deprivations (cut out sugar, don’t drink soda, don’t eat white flour and processed products) it can sap your motivation. Although these actions are indeed the end goal if you are taking steps to prevent lifestyle diseases, perspective can make all the difference in the world. 

Instead of looking first at foods to cut out, try looking first at foods to add into your daily meals. Here are five nutrient-dense, delicious real foods that can help control blood sugar. Start out by adding one to a meal, and increase them from there. As you fuel your body with the nutrition it needs, you will find that your cravings for quick carbohydrates decrease. Small changes, like adding more water to your day or substituting one of the foods below for a quick snack, do add up. 

Five Foods to Add to Your Life

1. Leafy greens: Eat those greens!

   Foods like kale, spinach, chard, arugula, romaine lettuce, collards, and beet greens provide vitamins C and K, iron, magnesium, potassium, folate, calcium, antioxidants, and fiber. They satisfy your body’s craving for nutrition, and help you feel full as well. You can eat as much of these foods as you want! 

2. Avocados.

   These fruits are low in sugar, high in good fat, and contain a molecule that reduces insulin resistance, as well as provide you with vitamins C, K, E, and B6, potassium, and magnesium. Avocados can be eaten many different ways. 

3. Greek yogurt, if you tolerate dairy.

   Greek yogurt is an excellent source of protein, probiotics, calcium, potassium, B12, and iodine. It’s important to choose an organic, whole milk, plain yogurt with active cultures. Flavored yogurts contain too many sweeteners. If you want to add some sweetness, try topping it with a handful of berries or a sliced peach. If you’d like to add extra fiber and protein, you can stir in a tablespoon of chia seeds. 

4. Nuts.

   For a quick snack and pick-me-up, you can have a serving of nuts. Nuts offer dense nutrition and good fat. They provide fiber, copper, selenium, magnesium, antioxidants, and vitamin E. There is some evidence that eating nuts can help reduce inflammation. The thing to remember is that you don’t need very many—nine almonds is one serving. Skip nuts that have added salt and flavorings and opt for plain or lightly roasted ones. 

5. Extra-virgin olive oil.

   Cold-pressed extra virgin olive oil contains healthy fat and is loaded with antioxidants. Homemade dressings, like olive oil whisked with a little lemon juice, salt, pepper, and garlic, make the vitamins and minerals in your salad more accessible to your body. Because it has a relatively low smoke point, to gain the most benefits use it raw as a dressing or marinade and use avocado or coconut oils for cooking. 

As well as adding these foods into your day, you can try adding other health-boosting activities. Add a full glass of water to each meal instead of a different beverage. Add a 10 minute walk to your lunch break. Add 10 minutes of journal time to the end of your day to set the stage for high-quality sleep.  

There are no shortcuts to good health. Building healthy habits, learning to be conscious of patterns that don’t serve you well, and making changes is hard work. Hard work can be joyful, though, with support and community. If you are looking for education, inspiration, and knowledge to equip you on your health journey, please visit TruBalance.com to set up a virtual appointment from anywhere in the country, or DrTraciKiernan.com for a wealth of resources including the TRIBE monthly membership, a cookbook, and the e-course, Lifestyle Mastery for Health. You deserve health, energy, and vitality in your life.