BUILD Your Health: November is National Diabetes Awareness Month

November is National Diabetes Awareness Month — a time to learn more about diabetes, support those affected, and focus on small daily choices that can make a big difference in preventing the disease.

World Diabetes Day is November 14 -- Wear blue that day to show your support for diabetes awareness.

Diabetes affects millions of Americans, and many people don’t realize they’re at risk. Type 2 diabetes, the most common form, is often linked to lifestyle factors such as diet, physical activity, and weight management. All areas where small, consistent changes can have a big impact.

Here are a few ways to “BUILD” healthier habits this month:

• B – Balance your plate: Choose whole grains, lean proteins, and plenty of fruits and vegetables to keep blood sugar steady.

• U – Understand your numbers: Know your blood pressure, cholesterol, and glucose levels. Regular check-ups can help catch warning signs early.

• I – Incorporate movement: Aim for at least 30 minutes of activity most days. Even short walks during breaks add up!

• L – Limit sugary drinks: Opt for water, unsweetened tea, or sparkling water instead of sodas or sweetened beverages.

• D – Don’t delay screenings: If you have risk factors such as family history or being overweight, talk to your healthcare provider about getting tested.

  
  

  Raising awareness and taking proactive steps can help reduce your risk and support a healthier future. Let’s use this month as a reminder to take charge of our health — one choice, one step, one balanced meal at a time.

Cooking tips for a diabetes-friendly diet

• Balance your plate: According to the American Diabetes Association's plate method, fill half of your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with a carb source. This recipe provides the protein and non-starchy vegetables, which can be served alongside a small portion of a quality carb like brown rice or quinoa.

  
  

• Use healthy fats: Cook with liquid oils like olive, canola, or grapeseed oil instead of solid fats like butter. Healthy fats from ingredients like olive oil, avocado, nuts, and fish can help manage blood sugar.

• Limit added sugars: Choose whole fruits over fruit juices, as whole fruits contain fiber. If you need a sweetener, consider using a heat-resistant sweetener or reducing the sugar content in recipes.

• Season creatively: Use herbs, spices, and other seasonings to add flavor instead of relying on excess salt or sugar. 

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Healthy Recipe: Sheet Pan Lemon-Garlic Cod with Roasted Vegetables

Recipe adapted from EatingWell.

Yields: 2 servings

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients:

• 1 pound fresh cod fillets, or other firm white fish

• 1 medium zucchini, diced

• 1 pint cherry tomatoes, halved

• 1 medium yellow onion, sliced

• 1 head broccoli, chopped into florets

• 1 lemon, thinly sliced

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1/2 teaspoon dried oregano

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• Fresh parsley, chopped, for garnish (optional) 

Instructions:

1. Prepare your vegetables: Preheat your oven to 400°F (200°C). On a large baking sheet, toss the zucchini, cherry tomatoes, onion, and broccoli with 1 tablespoon of olive oil, the minced garlic, oregano, salt, and pepper.

2. Roast the vegetables: Spread the vegetables in an even layer and roast for 15 minutes, or until they begin to soften.

3. Add the fish: Push the vegetables to the sides of the baking sheet to create space for the cod fillets. Drizzle the fish with the remaining 1 tablespoon of olive oil. Arrange the lemon slices over the top of the cod.

4. Bake together: Return the sheet pan to the oven and continue to bake for another 10-15 minutes, or until the fish is flaky and cooked through.

5. Serve and garnish: Squeeze any remaining lemon juice from the roasted slices over the fish and vegetables before serving. Garnish with fresh parsley if desired.