For adults with type 2 diabetes
How can we help you hit your lifestyle goals?
Feel right at home with taste, flavor, and fitness
Diabetes-friendly food and fitness tips.
Be sure to speak with your healthcare provider before making changes to your diet and exercise. And remember to take any medications you’ve been prescribed exactly as directed.
This delicious comfort-food classic gets a flavor twist that’s lower carb and diabetes-friendly, thanks to a little cauliflower.
Cauliflower has less starch than potato and helps cut the carb count of traditional mashed potatoes. Fat-free buttermilk adds that familiar rich taste but without all the fat or calories.
INGREDIENTS
⅓ cup low-fat buttermilk
1 head cauliflower (separated into small florets, discard core and stem)
5 cloves garlic
(peeled and left whole)
1 potato (peeled and cut into 2 inch cubes)
1 tbsp olive oil
2 tsp butter (unsalted butter)
2 tbsp parmesan cheese (grated)
1 tsp salt
½ tsp black pepper
DIRECTIONS
Step 1
In a large saucepan, place potato, garlic, and cauliflower and enough water to cover. Bring to boiling, reduce heat to medium, and cook until the potato and cauliflower are tender, about 15 minutes.
Step 2
Drain and add vegetables and garlic back to pot. Cover pot with a kitchen towel and put lid over towel. Let stand for 5 minutes. Remove lid and towel. This helps dry the vegetables so they mash better.
Step 3
Add buttermilk, cheese, olive oil, butter, salt, and pepper. Mash until ingredients are lightly combined. Garnish with fresh chives.
Flavor hack
For extra nutrients and a little color, add some chopped spinach. Spinach is full of vitamins and minerals such as vitamins A, C, E, and K, iron, calcium, and potassium.
5 easy hacks to get the flavor you crave, without the extra salt.
Herbs and spices
A handful of chopped fresh herbs or a dash of spice adds flavor and color, so check your pantry for staples like cayenne, turmeric, and cinnamon; or try tossing some fresh cilantro, mint, and basil into your dishes.
Splash of vinegar
Vinegar adds instant zip and is especially useful when what you’re cooking feels bland. Add a splash to your chicken, grilled meat, or roasted vegetables, and you’ll taste the difference!
Squeeze some citrus
The acidity from citrus instantly brightens your food’s flavor. Citrus is also a source of vitamin C, folate, and potassium. So, squeeze that C before you serve!
Cheese, please
Cheese is naturally salty, so it’s an easy swap for actual salt, and it’s a source of protein, calcium, and vitamin D.
Garlic, onions, and shallots
Aromatics like garlic, onions, shallots, leeks, and scallions seriously boost flavor. Start any dish by sautéing a little in olive oil—your taste buds will thank you.
Take a walk
Not sure where to start? Try getting up and walking around your home or backyard. Don’t have a lot of space? March it out! Walk in place, lifting your knees as high as you can.
Before starting any new diet or exercise routine, talk to a member of your diabetes care team – remember, they are there to help!
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Food and fitness ideas for while you're out and about
Not sure what to order off the menu? Do you get hangry? Worried about backsliding? Here are 3 easy tips you’ll want to know.
Be sure to speak with your healthcare provider before trying any suggestions or tips. And remember to take any medications you’ve been prescribed exactly as directed.
Easy snack ideas when you're on the go
Pack some snacks before you leave home, especially for long periods of time or at events where you know you’ll be out for a while and may get hungry. Take an apple, nuts and seeds, broccoli, cucumber, or you can even grab a couple of small cookies!
Talk to your healthcare provider about the snacks that work best with your medication, lifestyle, exercise routine, and your diabetes treatment plan.
Eating out? Try these simple tricks
Whether you’re ordering off the menu at a restaurant or sitting at a drive-thru, try these easy swaps to instantly cut down on calories, unhealthy fats, and sodium:
- Grilled vs fried
- Downsize vs supersize
Fitness (that's actually) fun
Physical activity is important for people with Type 2 Diabetes. There are plenty of fun ways to sneak in some exercise – take your dog for a walk, carry grocery bags, play with the kids, go swimming, try a new workout class, even a night out dancing with your friends – are all ways you can get moving and enjoy yourself!
Before starting any new diet or exercise routine, talk to a member of your diabetes care team – remember, they are there to help!
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You've got goals for the future. We've got tips to help
You’re working hard to make healthy changes to your lifestyle. These tips and tools can help you stay focused on your diet and fitness goals as you move forward in your diabetes journey.
How you approach setting doctor-approved type 2 diabetes goals for eating and exercise can make all the difference in reaching them. It’s important to be both specific and realistic about what you want to do. If your aim is to eat more vegetables, try starting with a smaller, more concrete goal, such as: I’m going to snack on cucumber sticks instead of potato chips 3 times a week.
Once you’ve set your goals, the next step is to make a plan for achieving them. Try using a diabetes management app on your phone or tablet. These apps let you track how you’re doing over time and can help you feel like you’re taking charge of your health.
Once you’ve set realistic diet and fitness goals, keeping up with them for the next month or year can be a challenge. Writing things down can help.
- First, make sure you check with your healthcare provider about the specific lifestyle changes you want to make, the goals you have set or would like to set, and how to go about it
- You know yourself best, so think about things that can help you stay on track. Maybe it’s creating a weekly meal plan or taking a walk around the block 3 times a week
- Making changes is a step-by-step process, that’s where writing things down comes in. It doesn’t matter if you use an app on your phone or pen and paper. Whatever works best for you is fine
Write down:
Your action plan. This is simply the ways you want to work on your lifestyle goals in the coming year. Set out goals for 3-, 6-, and 12-month check-ins
Your thoughts. If you are feeling stuck, slip up on your action plan, have experienced successes, or if you are feeling an emotion you can’t pinpoint, writing about it can help you identify patterns, determine what you’re feeling, understand your strengths and challenges, and/or point toward possible solutions
Positivity. Write a letter, note, or simply a Post-it to yourself. Write exactly those things that will make you smile and pick you up. Read your notes in the future and get an encouraging reminder to keep moving in the right direction
Staying on top of your diet and fitness goals can help keep your blood sugar in check. But remember, changing habits takes time, so be patient with yourself.
You know diabetes. You’ve seen its impact on your family and your community—one generation after the next.
The good news is that the lifestyle changes you’re making can help you – and your family. Here are some tips for passing along healthy habits to your loved ones:
Make new traditions:
Your family looks up to you. By finding new, healthier family lifestyle choices you will help pass along habits that could help prevent type 2 diabetesPlay together:
Teach your children or grandchildren how fun movement is. Go for a nature walk. Play tag. Turn household chores into a game, like racing to see who can finish firstShare the facts:
Let your friends and loved ones know that what they do makes a difference. Healthy habits can help lower the risk of type 2 diabetesBe a role model:
Did you know that children are more likely to eat fruits and vegetables if their parents do? Keep setting a healthy example. When you stay on track with nutrition and fitness, you’re helping to inspire your children and their children to build healthy habits of their own
Important factors in managing your type 2 diabetes include any diabetes medications you may have been prescribed, what you eat and drink, and your physical activity. Before starting any new diet or exercise, always talk to a member of your diabetes care team—remember, they are there to help!
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Mounjaro Savings
We want to help. You may pay as little as $25 for a 1-month or 3-month prescription with the Mounjaro Savings Card.*
*For eligible commercially insured patients with Mounjaro coverage. Governmental beneficiaries excluded, terms and conditions apply.
*One month is defined as 28 days and 4 pens. Three months is defined as 84 days and up to 12 pens.
