A healthy diet

Food raises your blood sugar level - it is highest one to two hours after a meal. What and how much you eat, and the time of day, also affect your blood sugar level.

Contrary to popular myth, there is no "diabetes diet." Furthermore, having diabetes does not mean you have to eat only bland, boring foods. Instead, it means you'll eat more fruits, vegetables and whole grains - foods that are high in nutrition and low in fat and calories - and fewer animal products and sweets. Actually, it is the same eating plan all Americans should follow.

Yet understanding what and how much to eat can be a challenging task. Fortunately, a registered dietitian can help you put together a meal plan that fits your health goals, food preferences and lifestyle. Once you have decided on a meal plan, keep in mind that consistency is extremely important. To keep your blood sugar at a consistent level, try to eat the same amount of food with the same proportion of carbohydrates, proteins and fats at the same time every day.

But even with all the information you need and the best intentions, sticking to your diet can be one of the most challenging parts of living with diabetes. The key is to find ways to stay motivated. Do not let others undermine your determination to eat in the healthiest way possible. You have to believe that what you are doing matters - and that you are worth it.

Even a small amount of alcohol - about 2 ounces - can cause your sugar levels to fall too low. But sometimes alcohol can cause sugar levels to rise. If you choose to drink, do so only in moderation. Monitor your blood sugar before and after consuming alcohol to see how it affects you. Also, keep in mind that alcohol counts as carbohydrate calories in your diet.

Exercise

Everyone needs regular aerobic exercise, and people with diabetes are no exception. The good news is that the same exercises that are good for your heart and lungs also help lower your blood sugar levels.

See your doctor before beginning any exercise program. Once you have the go-ahead, take some time to think about which activities you enjoy and are likely to stick with. Walking, hiking, jogging, biking, tennis, cross-country skiing and swimming are all good choices.

Aim for at least 30 minutes of aerobic exercise most days. For the best results, combine your aerobic activity with stretching and strength-training exercises.

In general, the more active you are, the lower your blood sugar. Physical activity causes sugar to be transported to your cells, where it is used for energy, thereby lowering the levels in your blood. Alternative aerobic exercises such as brisk walking, jogging or biking are especially good. Gardening, housework and even just being on your feet all day can lower your blood sugar too.

Healthy weight

Being overweight is the greatest risk factor for type 2 diabetes. That is because fat makes your cells more resistant to insulin. But when you lose weight, the process reverses and your cells become more receptive to insulin. For some people with type 2 diabetes, weight loss is all that has needed to restore blood sugar to normal. Furthermore, a modest weight loss of 10 to 20 pounds is often enough.

Yet losing even 10 pounds can be a challenge for most people. Fortunately, you don't have to do it alone. A registered dietitian can help you develop a weight-loss plan that takes into account your current weight, activity level, age and overall health. Ultimately, however, the motivation has to come from you.