Add More, Not Less: The Simple Nutrition Shift to Help Manage Type 2 Diabetes

When most people think about “eating healthy,” they immediately picture a list of rules: No sugar. No bread. No pasta. No fun.

I used to think the same way. Many years ago, when I first started to dig into healthier eating, I have to admit—I’d get a little angry because I felt like I had to stop eating things I loved.

But then something shifted. I realized there were healthier swaps for so many of my favorite foods, and once I discovered them, it got easier and easier. I even started to look at it as a challenge:

How could I make something like macaroni and cheese plant-based and healthier than the cheese-filled fat bomb that traditional mac and cheese is?

I’d try a few recipes until I found one that hit that craving and was good for me. That simple change in thinking transformed my mindset about healthy eating; it wasn’t about deprivation anymore.

Why “Add, Don’t Subtract” Works

One of the easiest ways to improve your nutrition (and your blood sugar) is to focus on adding nutrient-rich foods rather than fixating on what to cut out.

Here’s why:

• Adding high-fiber foods like beans, leafy greens, and berries slows the release of sugar into your bloodstream.

• Adding plant-based proteins keeps you fuller longer, helps curb cravings, and doesn't contain the saturated fat that promotes disease.

• Adding colorful vegetables and fruits floods your body with vitamins, minerals, and antioxidants that help reduce inflammation.

Instead of a plate that feels empty and restrictive, you end up with a meal that’s full, satisfying, and nourishing.

4 Simple Ways to Put It Into Action

1. Start with Vegetables: Fill half your plate with colorful, fiber-rich veggies — raw, roasted, or sautéed.

2. Add Plant-Based Protein: Beans, lentils, tofu, or tempeh can easily be mixed into salads, bowls, or soups.

3. Choose Whole Grains: Swap white rice or pasta for quinoa, brown rice, farro, or whole-grain pasta.

4. Include Healthy Fats: Avocado, nuts, seeds, or a drizzle of olive oil, not only add flavor but also help with nutrient absorption.

Your Power Plate

If you’re not sure how to put it all together, my WholeLYFE Power Plate is a simple visual you can use at every meal:

• Half vegetables

• Quarter grains

• Quarter protein

• Small side of healthy fats

• Fruit as a colorful, nutrient-packed treat

This balanced approach helps keep blood sugar steady, reduces cravings, and leaves you feeling satiated and energized — without feeling deprived.

Your Next Step

Healthy eating doesn’t have to mean giving up the foods you love. It’s about learning how to add more of what your body needs so you feel your best.

That’s why I created the WholeLYFE Blueprint — a free guide that shows you:

• How to pinpoint exactly where to start for the biggest impact on your health

• Simple, practical steps you can take right away

• How all six lifestyle levers—nutrition, hydration, movement, sleep, stress management, and mindset—work together for lasting change

Download your free WholeLYFE Blueprint here and start building meals (and habits) that work for you, not against you.

With hope, love, and encouragement,

Coach Marsha

Certified Health Coach | Plant-based Nutrition Specialist