7 Small Nutrition Habits That Can Help You Prevent Diabetes & Heart Disease

April 22, 2025

When it comes to preventing chronic conditions like type 2 diabetes and heart disease, small steps can make a big impact. You don't have to overhaul your entire diet overnight. In fact, the most powerful changes often come from consistent, sustainable habits. Here are 7 simple nutrition habits that can help you stay on the path to long-term health.

1. Add protein to every meal.
Protein helps stabilize blood sugar, supports muscle mass, and keeps you feeling full. Include options like eggs, Greek yogurt, chicken, beans, or fish.

2. Fill half your plate with non-starchy vegetables.
Vegetables like leafy greens, peppers, cucumbers, cauliflower and broccoli are packed with nutrients, water and some are a good source of fiber to help steady your glucose and help manage cholesterol.

3. Swap refined carbs for whole grains.
Choose whole grains like oats, quinoa, and brown rice instead of white bread, pasta, or pastries. They digest more slowly and help regulate blood sugar.

4. Limit added sugars (especially in drinks).
Cutting back on soda, sweet tea, flavored coffee, and juice can have a huge effect on your blood sugar and weight. Try sparkling water with citrus instead.

5. Eat healthy fats daily.
Avocados, nuts, seeds, and olive oil support heart health and help keep you full.

6. Stay hydrated—with water.
It sounds simple, but dehydration can affect your blood pressure and energy levels. To start, aim for half your body weight in ounces of water each day.

7. Plan your meals and snacks.
A little prep goes a long way. Keeping balanced options on hand helps you avoid blood sugar crashes and last-minute fast food.

Start small—pick one or two habits to focus on and build from there. Prevention doesn't have to be perfect. It's about progress over time.

Take a big step towards prevention. Schedule a free discovery call with Mindy Musselman, Registered Dietitian & Diabetes Educator at wellmyway.com.

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