By Jessica Clancy-Strawn, MA, RDN, LD
This Month’s Reel
A month of prevention: five small habits to help prevent diabetes and keep your blood sugar steady, from a health fair in Oklahoma City to FNCE 2026. Stay to the end for 11 free recipes. Watch the Reel: https://www.youtube.com/shorts/2B6Hj2Yh5T8
Nourished on the Go
Breakfast in the car line. Lunch between meetings. Practice until 7. Dinner at 8, if it happens at all. If you want to prevent diabetes, that busy week is exactly where it starts.
If that sounds like your week, you’re not doing anything wrong. You’re busy. But busy days are exactly when blood sugar takes the hit: skipped meals, grab-and-go carbs, sweet drinks, and long stretches with no real food.
November is Diabetes Awareness Month, and November 14 is World Diabetes Day. About 1 in 3 American adults has prediabetes, and most of them don’t know it. Type 2 diabetes is also a leading cause of kidney disease. After nearly 25 years in clinical nutrition, I’m seeing more and more young people walk into dialysis. That’s why everything I teach is about preventing the end from the beginning.
The good news: preventing diabetes doesn’t need more time. It needs a plan. Last month I spoke to a room of busy moms about feeding a family well, and this post brings that talk to you.
The same foods belong on the whole family’s plate
This is my big idea. Nobody needs a separate “healthy” meal. The same pot feeds everyone, and only the portions change. That’s the difference between a change your household keeps and one that lasts three weeks.
Build every plate the same way:
- Half the plate: vegetables
- A quarter: protein
- A quarter: whole grains
This balance helps keep blood sugar steady. Whole grains like brown rice, black rice, wild rice and quinoa bring more fiber than white rice. If a dinner looks light on vegetables, add a side salad, a bag of baby spinach wilted into the pot, or frozen greens stirred in at the end.
Why pairing matters for blood sugar
I’ve been teaching how food moves blood sugar since the early 2000s, and food pairing is still the simplest tool I know. Protein and fiber slow the rise in blood sugar compared with carbohydrates eaten alone. Fruit by itself is fine. Fruit with Greek yogurt and chia seeds holds you longer.
- Don’t skip breakfast. How you break your fast sets up the rest of the day.
- Pair every carb with a protein, a fiber, or a healthy fat.
- Walk after your biggest meal. A 10 to 15 minute walk is one of the most effective and least demanding habits there is.
Anti-inflammatory eating, made simple
Inflammation is the body’s normal response to injury. When it stays switched on at a low level for years, it’s linked with insulin resistance, heart disease and kidney disease. An anti-inflammatory diet isn’t one meal plan. Mediterranean, DASH, lower-carbohydrate and Nordic-style patterns all share the same thread: minimally processed foods rich in fiber and healthy fats, with less refined carbohydrate and added sugar.
Top foods to use every week:
- Berries, fresh or frozen
- Beans and lentils, for fiber and plant protein
- Vegetables in lots of colors
- Whole grains like oats and brown rice
- Nuts and seeds: walnuts, chia, flax
- Fatty fish: salmon and sardines
- Olive oil as your everyday oil
- Spices and herbs, for flavor without salt
Beef, pork, chicken and seafood all fit, too. Choose lean cuts like 93% lean ground beef, sirloin, pork tenderloin and skinless chicken, keep them to a quarter of the plate, and go easy on processed meats like bacon and sausage.
Five spices to use every week: turmeric (add black pepper and a little oil), ginger, garlic (chop it and wait 10 minutes before cooking), cinnamon (about half a teaspoon a day) and fresh-ground black pepper. In one study, adults taught to cook with herbs and spices ate about 957 mg less sodium a day.
My golden salt-free blend: 1 tablespoon turmeric, 1 tablespoon cumin, 2 teaspoons garlic powder, 2 teaspoons ground ginger, 1 teaspoon black pepper, ½ teaspoon cloves (or 1 teaspoon cinnamon for a gentler taste) and 1 teaspoon dried oregano. Stir it into a jar and use 1 to 2 teaspoons per serving in place of salt.
Snacks with staying power
The snack is where busy days usually fall apart. Here’s how I choose one:
- Meaningful protein or fiber
- Real-food ingredients
- Sensible sodium
- No artificial sweeteners or dyes
Compare an ounce of roasted chickpeas (about 6 g protein and 6 g fiber) with an ounce of potato chips (about 2 g protein and 1 g fiber). One holds you until dinner. The other leaves you hungry by the next red light.
On the go, grab:
- Gas station: nuts, a cheese stick, a banana, or a beef stick
- Coffee shop: egg bites or oatmeal, with unsweetened tea
- Drive-thru: grilled chicken or chili, a side salad, and fruit
- Grocery store: yogurt, hummus, cut fruit, or boiled eggs
Keep in the bag or cooler: protein bars with real-food ingredients, roasted chickpeas, measured trail mix, Greek yogurt, hummus and pretzels, fruit and vegetables.
Swap the sports drink. A 20-ounce bottle has about 34 grams of added sugar, and it was designed for long, heavy sweating. For most practices, water and a snack do the job. Milk supplies electrolytes plus protein, and low-sugar chocolate milk works after sports.
What earns a place in my kitchen
None of these are sponsored. They simply make the healthy choice the easy one.
Dried beans, brown rice, peppers and carrots, all in one pot on a weeknight. No soaking, no canning salt, and plenty of fiber to keep your blood sugar steady.
Electric pressure cooker. The lid seals, so it cooks hotter than boiling. Stew meat is tender in about 25 to 30 minutes, grains and vegetables keep their texture, and dried beans and lentils become realistic on a weeknight, with no canning salt. My one-pot formula: a firm whole grain, firm vegetables, a protein and seasoning.
Magic Bullet. Small on purpose. Perfect for Greek yogurt smoothies, hummus, pesto and lemon ginger shots, one or two servings at a time.
Food processor. My secret weapon for picky eaters. Shredded carrots, cabbage, broccoli stems and zucchini disappear into casseroles, spaghetti sauce, soups and eggs. I also use it for creamed vegetable soups I learned to make while living with a family in Mexico, creamy without much cream.
Meal kits. A real time-saver if you choose well. Check the sodium per meal, look for whole ingredients instead of pre-seasoned packaged pieces, and use half the sauce packet, because sauces are where the salt hides. When my family tried five kits, one meal alone went past the daily sodium recommendation.
Sunday prep, then a week of dinners
About 75 minutes on a weekend afternoon turns 50-minute weeknights into 20-minute ones:
- Cook a pot of grains and a pot of beans or lentils
- Roast three trays of vegetables
- Blend a sauce or dip, like pesto or hummus
- Wash salad greens and chop cabbage
- Portion snacks into containers
A Texas-Inspired week of dinners:
- Salsa chicken with brown rice, slaw and avocado
- Beef tips with black rice and carrots
- Barbecue chicken with pinto beans and slaw (sauce on the side)
- Gulf shrimp with farro, peppers and lime
- Pork tenderloin with wild rice and squash
- Protein pasta with marinara, white beans and greens
- Tex-Mex quinoa bowl with peppers, corn, beans and avocado
- Leftovers: build-your-own bowls
Save at the store: use your grocery store’s app for digital coupons and weekly deals, choose store brands, and look for markdowns on meat and produce you can use or freeze that week. Buy frozen vegetables, fruit and fish, and stretch ground beef with beans and shredded vegetables.
Read labels with four rules: “no salt added” or 140 mg sodium or less per serving; fruit in 100% juice or water; shorter ingredient lists with the food itself listed first; and buy it plain, then add your own spices.
Habits to build together
Preventing diabetes starts at the family table. Kids and teens who share three or more family meals a week have 24% higher odds of eating healthy foods (Hammons and Fiese, Pediatrics, 2011).
- Serve family style and let your kids serve themselves
- Invite them into Sunday prep. Kids eat more of what they help make
- Keep dips and sauces on the table. Vegetables get eaten with hummus or salsa
- Always include one familiar food
Growing, active teens need enough calories and healthy fats for school and sports, so add foods instead of restricting them. Moms need calcium to keep bones strong (1,000 mg a day, 1,200 after 50), and teen girls need 1,300 mg of calcium and 15 mg of iron a day, best from food.
Your next step to prevent diabetes: pick two
- Prep once on Sunday. 75 minutes now saves time every weeknight.
- Mix the golden blend and use it in two meals in place of salt.
- Pack a smarter snack with meaningful protein or fiber.
- Walk after dinner for 10 to 15 minutes.
Don’t aim for perfect. A household that eats this way five nights a week has already made the change that matters.
Get the free recipe pack
Tap to get all 11 recipes free, from the golden salt-free spice blend to one-pot dinners your whole family can share.
All 11 recipes from my Nourished on the Go talk are in one free pack: the golden spice blend, one-pot salsa chicken, beef tips with black rice, lemon ginger shots, a berry yogurt smoothie, hummus, pesto, beef and beans with hidden vegetables, crema de brócoli, a one-pan casserole bake, and protein pasta with white beans and greens.
Download the free recipe pack: https://docs.google.com/document/d/1qi-kOWotZtsMK0KjD_seLGweAkLV5CfOfay5LiYrHw4/edit?usp=sharing
For short videos on cooking, labels and eating well, follow me on YouTube (https://youtube.com/@jessicaclancy9795) and Instagram (https://www.instagram.com/loveiskindwellness/).
Want one-on-one help?
I see clients through Nourish, a telehealth platform covered by most insurance: https://signup.nourish.com/providers/jessica-strawn
Missed last month’s post? Read The Alarm That Never Shuts Off: https://loveiskindwellness.com/the-alarm-that-never-shuts-off/
Spotlight of the Month: FNCE 2026
What was on the agenda?
Every fall, thousands of dietitians and nutrition experts gather at FNCE, the Food & Nutrition Conference & Expo. Hosted by the Academy of Nutrition and Dietetics, it’s the largest yearly meeting of food and nutrition professionals, where we learn the newest nutrition science and meet the brands shaping what ends up on your plate. This year it was in San Antonio, October 24 to 27, and the session schedule read like a prevention playbook.
Longevity and lifestyle medicine. Sessions like “Longevity Rx: Lifestyle Medicine Strategies for Older Adults” made one thing clear: the habits that protect you at 80 start now.
The great breakfast debate: eat or skip? How you break your fast matters. Make your first meal one that pairs protein and fiber.
Protein and muscle. Sessions on protein intake and “Macros and Mobility” treated muscle as a health measure, not just a number on the scale. Get protein at every meal and keep moving.
Metabolism in menopause. Nutrition, hormones and strength work together. Midlife is a key window to protect your blood sugar, bones and muscle.
Kidneys and hydration. Sessions on kidney stones and “Everyday Electrolytes” came back to the basics: water first, and watch the hidden salt.
Liver and metabolic health. Fatty liver (now called MASLD) is on the rise. The same plate that steadies your blood sugar helps protect your liver.
Food as medicine in your own kitchen. Culinary sessions showed better ways to cook with pantry and frozen foods. Frozen vegetables and no-salt-added canned beans absolutely count.
What was hot on the expo floor
The expo hall is where you see what’s heading to grocery shelves next. These trends stood out, and here’s how to use them:
Protein everywhere. Plant proteins, protein snacks and protein bites filled the hall. Protein at every meal helps protect your muscle, but read the label for added sugar and sodium.
Fiber is having its moment. Roasted chickpeas, prunes, beans and gut-friendly foods were front and center. Fiber keeps you full, feeds your gut and slows the rise in blood sugar.
Hydration and electrolytes. Electrolyte drinks and water bottles were everywhere. For most days, water comes first. Save electrolyte mixes for long, sweaty workouts, and check the sugar.
Blood sugar tech. Over-the-counter glucose biosensors like Stelo by Dexcom and body composition scans let people see how food and movement affect them. The data is helpful, but the daily habits are what make the difference.
Flavor without salt. Herb and spice blends like Dash (formerly Mrs. Dash) showed that cutting sodium doesn’t mean cutting flavor.
Gentler dairy. a2 Milk shared milk that some people find easier to digest.
Fruits and vegetables in every form. The “Have a Plant” wall from fruitsandveggies.org was a reminder that fresh, frozen, canned and dried all count.
The big takeaway: longevity starts now. Fill up on plants, protect your muscle with protein, and pair your carbs to keep your blood sugar steady.
A few brands I’m excited to share with you in the coming months: Nordic Naturals, omega-3s to help fill the gap on weeks when fish doesn’t make it onto your plate; Mrs. Dash, salt-free seasoning so you get the flavor without the sodium; Cream of Wheat, a warm breakfast to pair with protein and fruit; and IM8, the bottle that keeps me sipping water all day.
And a special thank-you to Chartless Nutrition for hosting The Long Table, the dinner that kicked off FNCE with real food and real conversation.
Disclosure: Nordic Naturals, Mrs. Dash, Cream of Wheat and IM8 sent me samples through Master the Media.
From the Book: The Quest for Family
Every hard season is a brushstroke. Read the opening chapters free. (Illustration restyled with AI.)
Prologue and Chapter 1: The Brushstrokes to a Masterpiece
Most every little girl dreams of being a princess, of having someone love and treasure her. Not every little girl gets that.
Maybe you didn’t either. Maybe you’re still searching for belonging, for healing, or for the family you always hoped for. Or maybe you’re carrying a hard season you would paint over if you could.
Stand close to a painting, and a single brushstroke can look like a mistake. Step back, and you see what it was building all along.
That is where The Quest for Family begins: with a little girl who dreams of a family that will love and treasure her, and keeps hoping even when that love doesn’t come easily. As you read, you may see your own story in hers. You might recognize the seasons that felt wasted, the waiting, and the small moments of light that kept you going.
Your hard seasons don’t decide your picture. They are brushstrokes. Light defeats darkness, and perseverance fosters hope.
This month’s reflection: What is one hard season in your life that turned out to be a brushstroke? Leave a comment and tell me. I read every message.
Next month, Chapter 2: A little girl sits on a cement step after ballet class, watching the day turn to dusk and wondering if anyone will come.
Those opening chapters have been adapted into a screenplay, The Orange Cassette, written by Christie B. Taylor and highly ranked by professionals, with dreams of a short film series.
Read the free sample on Amazon: https://www.amazon.com/Quest-Family-Jessica-Clancy-ebook/dp/B0C266BH24
This article is general nutrition education. Disclosure: I receive a referral fee through the Nourish creator program when someone signs up using my link.
Content note: This book includes triggers and trauma and is not intended for children.
