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Food and fitness ideas for while you're out and about

Whether you are on a walk, out for the day, or traveling—we've got tips to help keep your diabetes management plan on track.

beach with palm trees
dinnerware and napkin

Diabetes-friendly food ideas for when you're on the go

Not sure what to order off the menu? Do you get hangry? Worried about backsliding? Here are a couple of easy tips you'll want to know.

Be sure to speak with your healthcare provider before making changes to your diet and exercise. And remember to take any medications you've been prescribed exactly as directed.

Person cutting a green apple as a snack

Grab-and-go snacks for when you’re on the move

Going on a hike? Planning a road trip? No matter where you go, sometimes hunger hits and it can feel like you’re under a snack attack.

So pack snacks before you go, or grab some nuts or seeds on the road instead of that bag of chips. Vegetables like broccoli and cucumber are also diabetes-friendly options and great for when you’re on the move. Craving something sweeter? Have an apple or even a couple of small cookies and enjoy!

Talk to your healthcare provider about the snacks that work best with your medication, lifestyle, exercise routine, and your diabetes treatment plan.

On the road? Try these simple swaps when eating out

Finding diabetes-friendly options can be tough when you’re traveling. Whether you’re ordering off the menu at a restaurant or sitting at a drive-thru, try these easy swaps to instantly cut down on calories, unhealthy fats, and sodium:

  • Grilled vs Fried
  • Downsize vs Supersize
Grilled food is better than fried food
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Not near your local gym? Not a problem

You don't need a gym to keep up your exercise routine when you're out of town. Try these moves in your hotel room, at the beach, or even in a park.

Be sure to speak with your healthcare provider before making changes to your diet and exercise. And remember to take any medications you've been prescribed exactly as directed.

Plank tap

You can do this one just about anywhere—all you need is a sturdy support, such as a chair or park bench.

Woman doing a plank tap on a park bench

Woman doing yoga on the beach

Balance reach

From the airport to the beach, you can do this move almost anywhere. Balance training like this is important, especially for older adults.

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Good-to-know triggers that may spike your blood sugar

Be sure to speak with your healthcare provider before making changes to your diet and exercise. And remember to take any medications you've been prescribed exactly as directed.

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Morning rush

Be aware of the “dawn phenomenon.” People have a surge in hormones early in the morning, whether they have diabetes or not. For those with diabetes, blood sugar may spike.

hands around a cup of coffee

Watch it, Joe

Coffee even without sweetener can be a problem. When it comes to their blood sugar, some people are sensitive to caffeine. So, try and consider how much java you're drinking daily.

Important factors in managing your type 2 diabetes include any diabetes medications you may have been prescribed, what you eat and drink, and your physical activity. Before starting any new diet or exercise, always talk to a member of your diabetes care team—remember, they are there to help!

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Warnings -

Mounjaro may cause tumors in the thyroid, including thyroid cancer. Watch for possible symptoms, such as a lump or swelling in the neck, hoarseness, trouble swallowing, or shortness of breath. If you have any of these symptoms, tell your healthcare provider.

  • Do not use Mounjaro if you or any of your family have ever had a type of thyroid cancer called medullary thyroid carcinoma (MTC).
  • Do not use Mounjaro if you have Multiple Endocrine Neoplasia syndrome type 2 (MEN 2).
  • Do not use Mounjaro if you are allergic to it or any of the ingredients in Mounjaro.

Mounjaro may cause serious side effects, including:

Inflammation of the pancreas (pancreatitis). Stop using Mounjaro and call your healthcare provider right away if you have severe pain in your stomach area (abdomen) that will not go away, with or without vomiting. You may feel the pain from your abdomen to your back.

Low blood sugar (hypoglycemia). Your risk for getting low blood sugar may be higher if you use Mounjaro with another medicine that can cause low blood sugar, such as a sulfonylurea or insulin. Signs and symptoms of low blood sugar may include dizziness or light-headedness, sweating, confusion or drowsiness, headache, blurred vision, slurred speech, shakiness, fast heartbeat, anxiety, irritability, or mood changes, hunger, weakness and feeling jittery.

Serious allergic reactions. Stop using Mounjaro and get medical help right away if you have any symptoms of a serious allergic reaction, including swelling of your face, lips, tongue or throat, problems breathing or swallowing, severe rash or itching, fainting or feeling dizzy, and very rapid heartbeat.

Kidney problems (kidney failure). In people who have kidney problems, diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration), which may cause kidney problems to get worse. It is important for you to drink fluids to help reduce your chance of dehydration.

Severe stomach problems. Stomach problems, sometimes severe, have been reported in people who use Mounjaro. Tell your healthcare provider if you have stomach problems that are severe or will not go away.

Changes in vision. Tell your healthcare provider if you have changes in vision during treatment with Mounjaro.

Gallbladder problems. Gallbladder problems have happened in some people who use Mounjaro. Tell your healthcare provider right away if you get symptoms of gallbladder problems, which may include pain in your upper stomach (abdomen), fever, yellowing of skin or eyes (jaundice), and clay-colored stools.

Common side effects

The most common side effects of Mounjaro include nausea, diarrhea, decreased appetite, vomiting, constipation, indigestion, and stomach (abdominal) pain. These are not all the possible side effects of Mounjaro. Talk to your healthcare provider about any side effect that bothers you or doesn’t go away.

Tell your healthcare provider if you have any side effects. You can report side effects at 1-800-FDA-1088 or

Before using Mounjaro

  • Your healthcare provider should show you how to use Mounjaro before you use it for the first time.
  • Talk to your healthcare provider about low blood sugar and how to manage it.
  • If you take birth control pills by mouth, talk to your healthcare provider before you use Mounjaro. Birth control pills may not work as well while using Mounjaro. Your healthcare provider may recommend another type of birth control for 4 weeks after you start Mounjaro and for 4 weeks after each increase in your dose of Mounjaro.

Review these questions with your healthcare provider:

  • Do you have other medical conditions, including problems with your pancreas or kidneys, or severe problems with your stomach, such as slowed emptying of your stomach (gastroparesis) or problems digesting food?
  • Do you take other diabetes medicines, such as insulin or sulfonylureas?
  • Do you have a history of diabetic retinopathy?
  • Are you pregnant, plan to become pregnant, breastfeeding, or plan to breastfeed? It is not known if Mounjaro will harm your unborn baby or pass into your breast milk.
  • Do you take any other prescription medicines or over-the-counter drugs, vitamins, or herbal supplements?

How to take

  • Read the Instructions for Use that come with Mounjaro.
  • Use Mounjaro exactly as your healthcare provider says.
  • Mounjaro is injected under the skin (subcutaneously) of your stomach (abdomen), thigh, or upper arm.
  • Use Mounjaro 1 time each week, at any time of the day.
  • Do not mix insulin and Mounjaro together in the same injection.
  • You may give an injection of Mounjaro and insulin in the same body area (such as your stomach area), but not right next to each other.
  • Change (rotate) your injection site with each weekly injection. Do not use the same site for each injection.
  • If you take too much Mounjaro, call your healthcare provider or seek medical advice promptly.

Learn more

Mounjaro is a prescription medicine. For more information, call 1-833-807-MJRO (833-807-6576) or go to

This summary provides basic information about Mounjaro but does not include all information known about this medicine. Read the information that comes with your prescription each time your prescription is filled. This information does not take the place of talking with your healthcare provider. Be sure to talk to your healthcare provider about Mounjaro and how to take it. Your healthcare provider is the best person to help you decide if Mounjaro is right for you.


Mounjaro® and its delivery device base are registered trademarks owned or licensed by Eli Lilly and Company, its subsidiaries, or affiliates.


Mounjaro® (mown-JAHR-OH) is an injectable medicine for adults with type 2 diabetes used along with diet and exercise to improve blood sugar (glucose).

  • It is not known if Mounjaro can be used in people who have had inflammation of the pancreas (pancreatitis). Mounjaro is not for use in people with type 1 diabetes. It is not known if Mounjaro is safe and effective for use in children under 18 years of age.