New Habit Possibilities for a Healthier New Year

While most of us are still in the planning and prepping mode that December brings, soon enough, we will all be looking towards the New Year. And with it, potentially the hopes for a new beginning. New Year's resolutions are very popular. Unfortunately, not sticking with those resolutions is also just as popular.

New habits for the new year

The key to sticking with healthier habits is starting small and going slow. Here are a few ideas that may spark your motivation for a healthier year ahead while living with type 2 diabetes.

1. Eat more whole foods

Of course, we have all been hearing and seeing this term more often. But let's break it down. What does it mean to eat more "whole foods?"

Whole foods are defined as foods that are minimally processed and close to their original state. Some examples are fruits, vegetables, nuts, beans, legumes, and whole grains. One of the many benefits of consuming whole foods is that they provide essential nutrients without excessive additives like fat, sugar, and salt.¹

What are processed foods?

According to the U.S. Department of Agriculture, processed foods are any foods altered from their original state by washing, cutting, chopping, heating, cooking, canning, freezing, or packaging.²

So, not all processed foods are necessarily unhealthy. However, foods become labeled as "ultra-processed" when they contain preservatives, flavorings, and other additives, such as salt, sugars, and fats, to enhance flavor and increase shelf life.²

Some examples of processed and ultra-processed foods include:²

• Canned tomatoes
• Frozen fruit
• Canned tuna
• Crackers
• Chips
• Deli meat
• Breakfast cereals
• Chicken nuggets
• Hot dogs

Although all processed foods are not necessarily unhealthy, adding whole foods to your regular diet can be more beneficial to your health. Many vitamins and minerals are found in fruits, vegetables, and grains that may be lacking in processed foods.^2,3

Recipe ideas

Think about your daily meal choices. Do your meals contain primarily whole foods or processed pre-packaged foods? How can you add a whole food to your plate? Check out our diabetes-friendly recipe library for meal inspiration!

2. Be more physically active

No one likes to hear this one! The truth is physical activity is essential when living with type 2 diabetes. Regular activity leads to more active cells that are more sensitive to insulin, aiding in blood sugar management.⁴

You do not need an intense gym routine or fitness regimen to be considered active. Walking around the block after meals, doing laps inside a shopping mall, chair yoga, and even climbing a few flights of stairs are all great ways to increase activity. Consider asking a friend or family member to join you. This can make it more exciting and give you an accountability partner.

3. Consume less sodium

Often, diabetes goes hand in hand with cardiovascular disease risks, including hypertension or high blood pressure. Your physician may recommend eating less salt (sodium) to help with your blood pressure. Not only does this mean adding less salt at the table, but also choosing less packaged foods that contain high levels of sodium.

My patients are always surprised to learn that many of our favorite shelf-stable foods are high in sodium (another word for salt). This is what helps the product stay fresh for months on end. Some examples of salty, packaged foods are pretzels, chips, canned soup, crackers, flavored rice packages, Hamburger Helper, and popcorn. Eating these less often can help decrease your overall sodium intake.