Nourish to Flourish

Evidence-based nutrition strategies for Type 2 Diabetes management.

The Balanced Plate Method

This simple visual guide ensures you get the right balance of nutrients to prevent blood sugar spikes.

Non-starchy greens: Spinach, kale, peppers, and broccoli.

Lean chicken, fish, beans, or Greek yogurt.

Complex carbs: Quinoa, oats, or sweet potatoes.

Avocados, nuts, and extra virgin olive oil.

Use your fist to measure one serving of Fruit or Carbohydrates.

This is the amount of Vegetables you should aim for at every meal.

Focus	Recommendation	Why it Works
Hydration	Drink 2L of water daily.	Helps kidneys flush out excess glucose.
Fiber	Aim for 30g+ of fiber.	Slows the digestion of sugar into the blood.
Timing	Eat every 4-5 hours.	Prevents the "crash and binge" cycle.

Use our clinical assessment tool to see how your lifestyle impacts your diabetes risk.

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