Dear Friend,

On a Personal Note

When you’re living with diabetes or heart disease, food can start to feel complicated.

What should I eat?
What should I avoid?
Am I doing this right?

If you’ve ever felt confused or discouraged around food, you’re not alone.

This month let’s take a gentler approach: eating in a way that supports your health—and your enjoyment of life.

Food Should Nourish, Not Overwhelm

You don’t need a perfect diet. You don’t need to get everything “right.”

You just need a simple way to build meals that support your heart and your blood sugar.

One easy approach for plant-based meals:

• Make half of your plate fruits or vegetables
• Make one quarter of your plate high quality protein (legumes - beans, lentils, chickpeas)
• Make one quarter of your plate healthy carbohydrates (brown rice, sweet potatoes, whole grains)

Try this approach if you’ve not moved to plant-based (yet!):

• Make half of your plate fruits or vegetables
• Make one quarter of your plate lean protein (chicken, fish, beans, eggs)
• Make one quarter of your plate healthy carbohydrates (brown rice, sweet potatoes, whole grains)

This should help make decisions easier.

You Can Enjoy Food Again

Healthy eating isn’t about restrictions, it’s about balance.

There’s room for meals you enjoy. You can be flexible. Give yourself grace.

For Caregivers

Whether you are managing your own health or supporting someone you love, one thing is true - food can feel complicated. But healthy eating doesn’t have to be strict or overwhelming.

Reduce confusion around food and create shared, low-pressure mealtime habits. Even one shared meal, prepared or enjoyed together, can reduce stress and build confidence.

A Gentle March Focus

Ask yourself: What is one small change I can make to my meals this week?

• Maybe it’s adding a vegetable
• Maybe it’s drinking more water
• Maybe it’s cooking at home one extra day

Small changes, repeated over time, can support your energy, your heart, and your independence.

You’re allowed to care for your health and enjoy your life.

With encouragement,
Coach Jacqueline