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Diabetes Hub: Guide to Managing Diabetes

National Diabetes Reference Materials - An initiative under the War on Diabetes

Home > Be aware - Managing Your Condition

Managing Your Condition

1
Stay in the Healthy Range
Manage pre-diabetes and type 2 diabetes well
Speaking with your care team helps manage pre-diabetes and type 2 diabetes well

Speak with your care team as your targets may vary

  • Healthy eating habits, regular physical activity and exercise help manage diabetes

Healthy eating habits and regular physical activity and exercise can help you achieve target levels of blood sugar, blood pressure and cholesterol.

2
Eat Healthy
My Healthy Plate
Choose meat, tofu, wholegrain and vegetables for a healthier meal to help manage diabetes
Eat 2 servings of fruit daily in between meals to help manage diabetes

Eat 2 servings of fruit daily, by having fruit with or in between meals

  • Choose to drink water to manage diabetes Choose water
  • Use healthier oils for cooking meals for better diabetes management Use healthier oils
  • Be active in managing diabetes Be active
My Healthy Plate
Having the right food portion for your meal helps in diabetes management
  • ¼ plate
  • Wholegrains

e.g. brown rice, multigrain bread, rolled oats

  • ¼ plate
  • Meat, tofu and others

e.g. chicken breast, fish, tofu, legumes, lean meat

  • ½ plate
  • Vegetables

e.g. leafy greens, eggplant, mushrooms

  • 1 serving
  • Fruit

e.g. 1 medium apple, 1 handful of blueberries, 1 wedge of papaya

Complete your meal with 1 serving of fruit
My Healthy Plate: Chinese
Choose a healthier Chinese meal to manage diabetes
My Healthy Plate: Malay
Choose a healthier Malay meal to manage diabetes
My Healthy Plate: Indian
Choose a healthier Indian meal to manage diabetes
My Healthy Plate: Western
Choose a healthier Western meal to manage diabetes
  • Choose to drink water to manage diabetes Choose water
  • Use healthier oils for cooking meals for better diabetes management Use healthier oils
  • Be active in managing diabetes Be active
3
Get Active
Regular physical activity benefits you in many ways
Regular physical activity improves productivity and helps manage diabetes

Improves productivity Boosts attention, memory and creativity

Regular physical activity improves overall mood and helps manage diabetes

Improves overall mood Reduces stress and improves mental health

Regular physical activity increases health benefits and helps manage diabetes

Increases health benefits Reduces risk of colon cancer, heart diseases, diabetes and high blood pressure

Regular physical activity increases fitness levels and helps manage diabetes

Increases fitness levels Improves strength and stamina

4
First Small Steps: Food
My first small step towards My Healthy Plate
Blood sugar levels spike when you eat refined carbohydrates like Bak Chor Mee It is unhealthy if you can't target levels of blood sugar, blood pressure and cholesterol
Healthier food for managing diabetes
Adding more vegetables in your Bak Chor Mee starts your first small step towards eating healthy

Bak chor mee Have more vegetables

Blood sugar levels spike when you eat refined carbohydrates like Nasi Briyani It is unhealthy if you can't target levels of blood sugar, blood pressure and cholesterol
Healthier food for managing diabetes
Lessening your rice or noodles in Nasi Briyani starts your first small step towards eating healthy

Nasi briyani Have less rice or noodles

Blood sugar levels spike when you eat refined carbohydrates like mee rebus
Healthier food for managing diabetes
Having less gravy in your mee rebus starts your first small step towards eating healthy

Mee rebus Have less gravy, leave
the gravy behind

5
First Small Steps: Drinks
My first small step towards healthier drink choices
Your first small step towards drinking healthier kopi
Your first small step towards healthier drink choices
6
First Small Steps: Activity
My first small step towards getting
active everyday
Take the stairs instead of the lift as your first small step towards getting active every day

Take the stairs instead of the lift

Do a 10-minute brisk walking as your first small step towards getting active every day

Brisk walk for 10 minutes

Walk around every hour as your first small step towards getting active every day

Walk around every hour

Take 10,000 steps daily as your first small step towards getting active every day

Take 10,000 steps daily

Get off one bus stop earlier and walk as your first small step towards getting active every day

Get off one bus stop earlier and walk

Exercise with family and friends as your first small step towards getting active every day

Exercise with family and friends


Diabetes Hub: Guide to Managing Diabetes
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