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Living with diabetes or prediabetes can feel like a big challenge, but you can take control of your blood sugar and feel healthier, stronger, and more energized! The good news? There are practical, science-backed tips that really work to keep your blood sugar steady. In this blog post, we’ll dive into the top tips from the Centers for Disease Control and Prevention (CDC), talk about why healthy food can be pricey for some, share how the government is stepping in to help, and celebrate how amazing you’ll feel when you manage this tough disease like a pro. Let’s get started!

CDC’s Top Tips for Controlling Blood Sugar

The CDC is all about helping you manage diabetes with simple, doable steps. Here are their top 10 tips, explained so you can start using them today:

1. Eat Smart with a Balanced Diet
   Fill your plate with veggies (like broccoli or spinach), fruits, whole grains (like brown rice), lean proteins (like chicken or beans), and healthy fats (like avocado). The CDC’s Diabetes Plate Method says to make half your plate non-starchy veggies, a quarter protein, and a quarter whole grains or starchy foods. This keeps your blood sugar from spiking after meals.
2. Watch Your Carbs
   Carbohydrates, like bread or pasta, can raise blood sugar fast. The CDC suggests counting carbs or using the Plate Method to keep portions in check. For example, a small serving of sweet potato is better than a big bowl of white pasta. This helps you avoid those roller-coaster glucose levels.
3. Get Moving
   Exercise is like a superpower for blood sugar! The CDC recommends 150 minutes of moderate activity a week—like brisk walking, dancing, or biking—plus strength exercises (like lifting light weights) twice a week. Moving your body helps your cells use insulin better, lowering blood sugar naturally. Check with your doctor first, though!
4. Check Your Blood Sugar Often
   Use a glucose meter or a continuous glucose monitor (CGM) to track your levels. The CDC says this helps you spot patterns—like what foods or times of day affect you most. Aim for 70–130 mg/dL before meals and under 180 mg/dL after, but your doctor will set your personal goals.
5. Take Your Meds as Directed
   If you’re prescribed diabetes meds or insulin, take them exactly as your doctor says. Skipping doses can mess with your blood sugar. If you’re having side effects, talk to your healthcare team—they can tweak your plan.
6. Chill Out to Reduce Stress
   Stress can make your blood sugar go haywire by pumping out hormones like cortisol. The CDC suggests calming activities like deep breathing, meditation, or even a fun hobby like painting. Less stress = steadier blood sugar.
7. Drink Water, Not Sugary Drinks
   Sugary sodas or juices can send your blood sugar soaring. The CDC says to stick with water to stay hydrated. Dehydration can make blood sugar worse, so keep a water bottle handy!
8. Get Enough Sleep
   Aim for 7–9 hours of good sleep each night. The CDC warns that poor sleep can mess with hormones that control blood sugar and make you hungrier for unhealthy foods. A bedtime routine can work wonders.
9. Limit Alcohol and Quit Smoking
   Too much alcohol can cause blood sugar ups and downs, so drink sparingly (if at all). Smoking makes it harder for your body to use insulin, so quitting is a big win. The CDC has resources to help you kick the habit.
10. Team Up with Your Doctor
    Work closely with your healthcare team—doctor, dietitian, or diabetes educator. They’ll help you set blood sugar goals, adjust meds, and make a plan that fits your life. The CDC says this teamwork is key to staying healthy.

These tips are like a roadmap to keep your blood sugar in check and avoid complications. You’ve got this!

Why Healthy Food Can Be Expensive

Eating healthy sounds simple, but for many people, it’s not so easy. Fresh fruits, vegetables, and lean proteins often cost more than cheap, processed foods like chips or fast food. If you’re on a tight budget, it’s tough to afford the foods that help control blood sugar. For example, a bag of apples might cost $5, while a pack of sugary snacks is only $2. Low-income families, who are more likely to have diabetes, face this challenge every day. Food insecurity—when you don’t have steady access to healthy food—can make diabetes harder to manage, raising the risk of high blood sugar and health problems.

How the USDA and HHS Are Helping Out

The good news? The USDA and the Department of Health and Human Services (HHS) are making big changes to help people afford healthy foods and manage blood sugar better. Here’s what they’re doing in 2025:

1. Banning Junk Food in SNAP
   The USDA and HHS are letting states like Arkansas and Idaho stop SNAP (food stamp) users from buying sugary drinks and junk food with benefits. This means more money for healthy foods like veggies and whole grains that keep blood sugar stable.
2. New Dietary Guidelines
   In October 2025, HHS and USDA updated the Dietary Guidelines to push whole foods and cut back on sugary, processed stuff. These rules guide programs like SNAP and school lunches, helping millions eat better to control blood sugar.
3. “Food as Medicine” Programs
   HHS is paying for healthy meals through Medicaid and Medicare, giving people with diabetes free or low-cost organic foods. These meals are designed to prevent blood sugar spikes and reduce the need for meds.
4. Healthier School Meals
   A new USDA-HHS task force is swapping out processed school foods for fresh, diabetes-friendly options like fruits and lean proteins. This helps kids avoid prediabetes and learn healthy habits early.
5. Education Campaigns
   HHS and USDA are spreading the word about how food affects blood sugar. They’re teaching people how to plan meals and training doctors to give better nutrition advice, so you have the tools to succeed.

These changes make it easier for everyone—especially those who struggle financially—to get the foods they need to manage diabetes.

How Great You’ll Feel

When you start controlling your blood sugar, you’ll feel like a new person! Stable glucose levels mean more energy to do the things you love, like playing with your kids or going for a walk without feeling tired. You’ll sleep better, stress less, and reduce your risk of scary diabetes complications like heart disease or nerve damage. Managing a tough disease like diabetes is something to be proud of—it shows how strong and dedicated you are. Every healthy choice you make is a step toward feeling amazing and living your best life.

You Made It—You’re Awesome!

Congratulations on reading all the way to the end! You’re already taking steps to take charge of your health, and that’s something to celebrate. Want to dive deeper into managing your blood sugar with a personalized plan? Visit my booking page to schedule a session with me. Together, we can make your diabetes journey easier and help you feel your best. Keep shining—you’ve got this!

Sources: CDC – Manage Blood Sugar, Diabetes Meal Planning, Get Active!, 4 Steps to Manage Your Diabetes for Life; Web IDs 6, 12, 17, 20, 23, 32, 33, 34