- Allied Health, diabetes
- 2 min read
Healthy patterns of eating and exercise can help people manage diabetes and prediabetes.
As a first step, dieticians at Monash Health recommend people adopt a few healthy habits that are simple to repeat, and are sustainable when life gets busy, sleep falls apart, or motivation dips.
‘Start with an evidence-based plan and think long term. Diabetes is a lifelong condition, so quick fixes rarely work,’ says Cameron Johnson, a Senior Diabetes Dietitian.
‘Begin by reviewing your current eating and activity habits and make small, realistic changes that build confidence,’ says Jennie Friebel, an Aged and Community Care and Diabetes Dietitian.
Here are 5 evidence-based habits that are practical and achievable to start this week.
Habit 1: pick an eating pattern you can live with
There is no single ‘perfect’ diet for everyone with diabetes. Jennie says the best approach is the one you can maintain consistently across your budget, culture, schedule, and preferences.
A good starting point is a Mediterranean-style pattern, or a moderate-carbohydrate approach. Both tend to share the same foundations: more non-starchy vegetables, lean protein, higher fibre, lower glycaemic index (GI) carbohydrates, and fewer ultra-processed foods.
Examples of low GI food include wholegrain bread, porridge (rolled oats), chickpeas, corn, sweet potato, and many fruits, including apple, pear, and orange.
Using the plate method avoids the need to count everything:
- Half the plate: non-starchy vegetables/salad
- Quarter: lean protein
- Quarter: lower-GI carbohydrate
If you are on insulin or certain glucose-lowering medicines, Jennie stresses food should be tailored with your diabetes team, especially a dietitian, because medications, activity and goals all change what is safest and healthiest for your wellbeing.
Jennie points out that the Healthy Eating Guide distributed by the Australian Government gives food group ideas and portion sizes that are a good reference for assisting in having a balanced diet.
One small change this week: add one extra serve of non-starchy vegetables at your main meal each day and keep the carbs you do choose higher in fibre when possible.
Habit 2: move in a way that is realistic and put timing on your side
Exercise improves glucose control and insulin sensitivity, and the most effective plan is usually the one that is scheduled, such as a real appointment.
The broad target many diabetes guidelines use is around 150 minutes of moderate activity per week, plus resistance training (weights or bodyweight) on multiple days.
‘Add 10 to 15-minute walks after meals to help glucose management,’ suggests Cameron.
‘Studies show post-meal walking can meaningfully reduce postprandial (after eating) glucose compared with walking at other times.’
One small change this week: Choose one meal per day and do a 10 to 15-minute walk after it.
Habit 3: treat sleep as part of glucose management
Sleep is not a ‘nice to have’ — it is part of the metabolic picture.
Large studies link poor sleep duration or quality with higher risk of type 2 diabetes. Experimental research shows that even short-term sleep restriction can reduce insulin sensitivity.
Poor sleep can worsen blood glucose, and it often drives appetite changes and decision fatigue the next day.
One small change this week: set a consistent ‘screens off’ time 30 minutes earlier on weeknights or pick a fixed wake-up time 5 days a week (consistency matters more than perfection).
Habit 4: make stress management practical, not aspirational
Chronic stress can push the body toward higher glucose through hormonal pathways, and it can also undermine sleep and eating patterns.
One small change this week: try a 2-minute ‘reset’ once a day. Do slow breathing, take a short walk, or do a quick stretch, and pair it with something you already do such as kettle boiling, brushing teeth, or while preparing lunch.
Habit 5: plan for ‘good enough’ and have an accountability partner who doesn’t judge
One of the biggest traps people fall into is trying to change everything at once.
Common pitfalls include:
- going too hard, too fast and getting burnt-out
- skipping meals to ‘save calories’, then overeating later
- following restrictive fad diets
- forgetting resistance training
- ignoring sleep and stress
Draw up a plan that can survive real life:
- a simple grocery list
- a few repeatable meals or snacks
- movement in the diary
- flexibility when the day goes sideways
And do not do it alone. Jennie recommends support and accountability, especially a diabetes team that helps you feel guided, not judged.
If you have prediabetes, structured lifestyle programs can reduce progression to type 2 diabetes and are worth discussing with your GP.
One small change this week: pick one anchor habit such as a post-meal walk, use the plate method at dinner, or have two resistance sessions per week and tell one person you trust, then check in weekly.
The bottom line
‘One day or one meal won’t make much difference. What matters is what you do most days,’ said Cameron.
So, what is one small change you will start this week?
