“You do not need to change everything at once. A few realistic habits practiced regularly can help build a healthy routine over time.” – John Martin, TriWest Disease Management Health Coach
Going into the month of November, the excitement of the fall season is finally settling and preparations for the coming holidays begin. November also serves as an opportunity to pause and focus on health as the holidays approach. This month is Diabetes Awareness month—a time to learn about prevention measures that meet you exactly where you are in your health journey to reduce risk and manage diabetes.
We had the opportunity to talk with TriWest Disease Management Health Coach, John Martin. After serving in the U.S. Army, he finished nursing school in Richmond, Virginia. John has been a diabetes educator since 2013. His experience spans across hospital, clinic, and insurance settings.
John’s approach is a realistic take on everyday life and how that looks like for each individual. It considers the busy mom juggling childcare and work, as well as the active duty member striving to make healthier choices and improve their fitness.
John shared practical advice on realistic everyday choices that can help lower risk of type 2 diabetes. Preventing type 2 diabetes does not happen overnight. Small steps and consistency support long-term health.
Prevention Measures to Stay Ahead of Type 2 Diabetes
We sat down with John to ask questions about prevention, food choices, and more.
Healthy Homefront (HH): What everyday habits can help lower a person’s risk of developing type 2 diabetes?
John: Small, steady changes can make a real difference. Aim for balanced meals, limit sugary drinks and highly processed foods, and find ways to move your body each day. Even a 20-minute walk is a good place to start. Getting enough sleep and working toward a healthy weight, if needed, can also help lower your risk. The goal is to build habits you can maintain over time, not to change everything at once.
HH: What is one small change you would recommend to someone who feels overwhelmed by the idea of getting healthier?
John: Start with one change at a time and give yourself a chance to build on it. As an example, if you drink five regular carbonated drinks a day, try having four a day for a week. Once that feels manageable, consider cutting back to three a day. You could also start with a short daily walk or add vegetables to your meals. Small steps can build confidence and lead to lasting changes.
HH: What does a balanced, diabetes-friendly meal look like?
John: The diabetes plate method is a simple way to get started. Fill half your place with non-starchy vegetables, such as broccoli, green beans, or salad. Fill one quarter with lean protein, such as chicken, fish, eggs, or tofu, and the remaining quarter with carbohydrate-rich foods, such as brown rice, whole grains, beans, or potatoes. You can adjust portions to fit your needs. Cooking at home often—meals you can prepare in batches and enjoy again later—can make eating a balanced meal easier.
HH: What are some easy food swaps people can make without changing their entire diet?
John: Keep things simple. A store-bought rotisserie chicken, a potato cooked in the microwave, and low-sodium canned vegetables can make a quick meal. You can also buy chicken in bulk, cook several portions at once, and freeze the extras for later. Frozen vegetables and canned beans are other convenient options. Healthy eating does not have to mean spending hours in the kitchen or buying expensive ingredients. Plan for what is realistic in your day. When eating out, consider grilled chicken, fish, or other lean proteins. Choose fruit or vegetables instead of fries when available. Watch your portion sizes.
Developing a Plan to Begin Managing Type 2 Diabetes
John also shared how
to realistically manage a diagnosis of diabetes. He understands that a diabetes diagnosis can bring challenges, and it’s easier to face one challenge at a time. Everyday habits, individualized care, and support from a healthcare team can help you manage blood sugar while building confidence in your routine.
HH: What healthy habits are especially important for someone who has already been diagnosed with diabetes?
John: Consistency is important. Consistency is about what you do over time, not about being perfect every day. Regular physical activity, balanced meals, enough sleep, and taking medication as prescribed can help manage blood sugar. Walking for 20 to 30 minutes a day can be a useful goal if it is safe for you. Start at a level that matches your abilities. If weight management is part of your care plan, focus on realistic sustainable changes rather than strict diets. Your healthcare team can help you find an approach that fits your needs.
HH: How can someone make lifestyle changes while following their doctor’s treatment plan?
John: You do not have to figure it out alone. Ask your healthcare provider about working with a registered dietitian, diabetes education specialist, nurse, or qualified exercise professional. They can help you set goals, plan meals, and find physical activities that fit your routine. Keep taking your medications as prescribed and talk with your provider before making changes to your treatment. Healthy habits and a medical plan can work together to help you manage diabetes.
Establishing Early Age Habits to Prevent Diabetes Later in Life
Parents and families can
encourage healthy habits in a way that is positive and enjoyable for children. Homes are a great start for healthy habits. John reminds us how everyday routines shape how children think about food, movement, and well-being.
HH: How can parents introduce healthy habits without making children anxious about food or their weight?
John: Focus on health, energy, strength, and family time rather than weight or appearance. Offer a variety of nutritious foods and let children help choose and prepare meals. Make movement enjoyable by working together, playing outside, or trying activities the family likes. If you have concerns about a child’s growth, eating habits, or risk of diabetes, talk with their pediatrician. They can offer guidance or refer you to a registered dietitian who works with children.
HH: How can families make physical activity fun instead of making children feel they have to do it?
John: Start by asking children what activities interest them. Some may enjoy team sports, while others prefer dancing, swimming, biking, or just playing outside. Organized sports can be a great way to stay active, but they are not the only option. Consider your child’s interests, schoolwork, rest, and family schedule when choosing activities. Community recreation centers may offer affordable programs for children and families. The goal is to help children find movement they enjoy and want to keep doing.
Take Advantage of Trusted Tips and Resources for a Positive Health Journey
Whether you are beginning your health journey with diabetes or have been managing a diabetes diagnosis for years, remember that small and consistent steps can make a meaningful difference.
As John explained, “You do not need to change everything at once. A few realistic habits practiced regularly can help build a healthy routine over time.”
Diabetes prevention and management support is available to you. For example, TRICARE West Region beneficiaries can read about Virtual Community Group sessions led by health experts. These sessions will help you connect with others and learn practical ways to better your health.
If you are a Veteran, the VA offers helpful resources to learn about diabetes prevention and healthy living through its Veterans Health Library: Living with Diabetes. VA resources include articles, videos, online tools about healthy eating, physical activity, understanding blood sugar, and reducing serious health risks.
If you have been diagnosed with diabetes, check out TRICARE West region Disease Management programs to connect with health experts to discuss managing a diabetes diagnosis. For trusted online information, visit the CDC for type 2 diabetes prevention and the National Institute of Diabetes and Digestive and Kidney Disease on healthy living with diabetes.
Most importantly, talk with your healthcare provider regularly about which activities and resources are right for you. Remember, every step towards better health counts toward enjoying a positive health journey.