By Teresa Hicks
Good nutrition is a cornerstone of overall health and a key factor in preventing chronic diseases, influencing blood sugar, inflammation, weight management and energy metabolism.
University of Alabama at Birmingham School of Nursing Associate Professor Pamela G. Bowen, PhD, BBA, CRNP, FNP-BC (BSN 1988, MSN 1992, PhD 2012), serves on the Board of the Alabama Wellness AllianceOpens an external link. (AWA), and highlights how understanding and applying balanced nutrition empowers individuals to make choices that support long-term wellness and helps prevent and manage chronic conditions like type 2 diabetes.
The urgent need for better nutrition
Healthy dietary patterns are critical because they directly affect how the body regulates blood sugar, manages inflammation, supports energy metabolism and maintains a healthy weight, according to Bowen. To guide these choices, the Office of Disease Prevention and Health PromotionOpens an external link., through the 2025–2030 Dietary Guidelines for AmericansOpens an external link., along with the American Diabetes AssociationOpens an external link., recommends diets rich in fruits and vegetables, whole grains, lean proteins, low-fat dairy and healthy fats.
While these national guidelines provide a roadmap for healthy eating, Alabama faces particular challenges.
In 2024, Centers for Disease Control and PreventionOpens an external link. data showed that 38.9 percent of Alabama adults were obese, placing the state fourth highest in the nation. The American Diabetes Association (PDF)Opens an external link. projects that this rate could climb to 58 percent by 2030, underscoring the urgent need for targeted nutrition and wellness strategies statewide.
To strengthen these efforts, the AWA established the Alabama Physical Activity and Nutrition Plan 2023–2033Opens an external link., outlining coordinated goals and strategies. As a member of the AWA board, Bowen has contributed her expertise to support this work.
Healthy lifestyle habits
Incorporating practical, daily healthy habits can help prevent chronic illnesses like type 2 diabetes. One effective tool is the “balanced plate” method, widely recommended by the CDC and the ADA. This approach emphasizes balance over restriction and supports steady blood sugar levels while allowing variety and enjoyment.
A balanced plate includes:
- Half the plate with non-starchy vegetables, such as leafy greens, zucchini or broccoli
- One quarter of the plate with lean protein, including chicken, fish or eggs
- One quarter of the plate with carbohydrates such as brown rice, beans or whole-grain pasta
- A healthy fat, such as avocado, nuts or olive oil
Other practical habits include watching portion sizes, checking food labels, avoiding skipped meals and pairing carbohydrates with protein or fiber to help maintain stable blood sugar and prevent early hunger.
Foods to prioritize and limit
When managing blood sugar, the types of foods you choose matter just as much as the amount. High fiber, non-starchy vegetables should form the foundation of your meals, slowing digestion and supporting stable glucose levels.
“Lean and plant-based protein foods are also important, as they slow carbohydrate digestion and support muscle health,” Bowen said. “Maintaining muscle mass improves the body’s ability to remove glucose from the bloodstream and transport it into tissues for energy or storage, which plays a key role in blood sugar control and reducing the risk of insulin resistance.”
In contrast, processed or refined carbohydrates, such as white breads, baked goods, white pasta and rice and sugar-sweetened beverages like soda, fruit juice and sports drinks digest rapidly, which can lead to quick blood sugar spikes and leave you feeling hungry sooner.
By prioritizing fiber-rich vegetables and protein while limiting refined carbohydrates, individuals can take an active role in stabilizing blood sugar and protecting long-term health.
Common nutrition myths
Nutrition advice often is surrounded by misconceptions that can make healthy eating feel confusing or restrictive. One common myth is that carbohydrates are inherently “bad” or cause weight gain.
“Foods such as whole grains, fruits and vegetables are healthy sources of carbohydrates that provide essential energy, fiber and nutrients,” Bowen said. “The key is choosing high-quality, minimally processed carbohydrate sources rather than refined options.”
Skipping meals also is frequently believed to support weight loss, yet this approach can backfire.
“Missing meals may increase hunger later in the day, leading to overeating and may slow metabolism,” Bowen said. “Consuming regular, balanced meals with planned healthy snacks is generally more effective for long-term weight management.”
Another widespread myth is that foods labeled as “natural” or “organic” are always healthier. Bowen emphasizes the importance of reading food labels, “While foods may be labeled organic, they do not automatically indicate better nutritional value. Reading food labels and understanding ingredient quality is equally important.”
With evidence-based guidance and practical strategies, individuals and families can make informed decisions that support long-term wellness and reduce the risk of chronic disease.
Bowen’s work reflects the UAB School of Nursing’s broader commitment to advancing prevention-focused health care through research, education and community engagement. As a clinician–scientist and board-certified family nurse practitioner, she serves as co-investigator and clinic director for UAB’s Brain Health Advocacy MissionOpens an external link. (BHAM) Registry Program, which educates participants on 12 key factors that influence brain health, including nutrition.
She served as co-author and investigator on the December 2025 peer-reviewed study, Implementing brain health strategies in primary care: methods and baseline findings from the BHAM registryOpens an external link., funded through the McKnight Brain Research FoundationOpens an external link. and the UAB Evelyn F. McKnight Brain InstituteOpens an external link., which highlights how lifestyle factors such as diet, weight management and physical activity support long-term brain health.
At UABSON, Bowen’s work bridges interdisciplinary research and clinical practice to support patients while collaborating across UAB to implement evidence-based nutrition strategies that promote long-term brain health and overall well-being.