Diabetes Nutrition

If you haven’t heard about our new senior’s program, Malvern Family Resource Centre is now offering one on one consultations and Lunch and Learn for nutrition.

This Friday, Michelle educated our seniors what are some tips and information we need to know about diabetes. Here are some helpful tips to practice:

  1. Its important to learn to recognize what will decrease or increase your blood sugar.

Things that Increases Blood Sugar: 

  • Too much food that is high in starch, certain fruits, chocolates,candy & etc,
  • No physical activity
  • Stress
  • Short term pain
  • Menstruation for women
  • DehydrationSide effects of medications (*ask your doctor)

Things that Decreases Blood Sugar:

  • Not eating enough food
  • Alcohol on an empty stomach
  • Side effects of medications
  • Too much physical activity (*ask your doctor)

2. When our blood sugar is high or low, how will your body react?

Symptoms of Increased Blood Sugar:

  • Increased thirst
  • Headaches
  • Trouble concentrating
  • Blurred Vision
  • Frequent Urination
  • Weight loss (over time)

Symptoms of Decreased Blood Sugar:

  • Mild sweating upon no exhaustion
  • Shakiness, weakness
  • Extreme Hunger
  • Nausea
  • Dizziness
  • Headache
  • Blurred Vision
  • Fast heart rate, feeling of anxiety

It is always important to know what your diabetes is and figuring out some lifestyle tricks to help manage it.

Tips & Tricks with Diabetes to Include to your Eating Diet:

  • Dark chocolate
  • Apples and citric fruits like lemon (If you are hypertensive, lemon will cause blood sugar to be lower)
  • Fiber rich foods (e.g. brown rice, whole grain pasta, cereal and bread)
  • Legumes (e.g. chickpeas, kidney, lentils etc.)
  • Spinach, kale and collard greens
  • Cold water fish (e.g. sardine, salmon, tuna etc.)
  • Drink 1 cup of green tea
  • 1-2 tablespoons of apple cider vinegar diluted with water (once daily)
  • Eat nuts like almonds, peanuts and walnuts

    Lunch n Learn

    This Friday, Michelle made homemade dark chocolate covered strawberries, a kale and green smoothie and a tuna salad stuffed bell peppers. Instead of using only mayo in your tuna salad, try add plain yogurt/greek yogurt with it.


Join us on Fridays in March for a free lunch and educate yourself about nutrition.

If you would like meal planning according to your health and medication, please book a one-on-one appointment.

For more questions and information, call Michelle Minkoo at 416-281-4184 ext.223.

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