Ways to Prevent Type 2 Diabetes

Did you know that you can prevent or delay type 2 diabetes by losing a small amount of weight? To get started, use these tips to help you move more, make healthy food choices, and track your progress.

Reduce Portion Sizes

1. Eat a half of a bagel instead of a whole bagel.
2. Put less food on your plate.
3. Drink a large glass of water 10 minutes before your meal so that you feel less hungry.
4. Keep meat, chicken, turkey, and fish portions to about 3 ounces. Three ounces is about the size of a deck of cards.
5. Share one dessert.

 

Eat Small Meals

1. Use teaspoons, salad forks, or child-size utensils to help you take smaller bites and eat less.
2. Make less food look like more by serving your meal on a salad or a breakfast plate.
3. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
4. Listen to music while you eat instead of watching TV. People tend to eat more while watching TV.

 

Move More Each Day

1. Try to be active for at least 30 minutes, 5 days a week.
2. If you are looking for a safe place to be active, contact your local parks or health department to ask about walking maps, community centers, and nearby parks.
3. Turn up the music and jam while doing household chores.
4. Work out with a video that shows you how to get active.

 

Move

1. Deliver a message in person to a co-worker instead of sending an e-mail.
2. Take the stairs to your office. Or, take the stairs as far as you can, and then take the elevator the rest of the way.
3. Catch up with friends during a walk instead of by phone.
4. March in place while you watch TV.
5. Choose a place to walk that is safe, such as your local mall.
6. Get off of the bus one stop early and walk the rest of the way if it’s safe.

 

Make Healthy Food Choices

1. Eat more vegetables, fruits, and whole grains.
2. Cut back on fried and processed foods.
3. Snack on veggies.
4. Buy a mix of vegetables when you go food shopping.
5. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
6. Buy frozen and low-salt canned vegetables. They may cost less and keep longer than fresh ones.

 

Cook with Care

1. Try not to snack while cooking or cleaning the kitchen.
2. Cook with olive oil instead of vegetable oil or margarine.
3. Cook with smaller amounts of cured or processed meats (like bacon, ham, salami or hot dogs), as they are very high in salt.

 

Cook in Style

1. Cook with a mix of spices instead of salt.
2. Try different recipes for baking or broiling meat, chicken, and fish.
3. Choose foods with little or no added sugar to reduce calories.
4. Choose brown rice instead of white.

 

Eat Healthy on the Go

1. Have a big vegetable salad with low-calorie dressing when eating out.
2. Share your main dish with a friend or have the other half wrapped to go.
3. Make healthy choices at fast food restaurants. Try grilled chicken instead of a cheeseburger.
4. Have a side salad instead of fries and chips.
5. Order a fruit salad instead of ice cream or cake.

 

Rethink your Drink

1. Find a reusable water bottle you like and drink water from it every day.
2. Peel and eat an orange instead of drinking orange juice.
3. Drink water instead of juice, soda or energy drinks.
4. Infuse your water with slices of fresh whole fruit or a handful of frozen berries.

 

Eat Smart

1. Make at least half of your grains whole grains, such as brown rice or quinoa.
2. Use whole grain bread for toast and sandwiches.
3. Keep a healthy snack with you, such as fresh fruit, a handful of nuts, or whole grain crackers.
4. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.
5. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.
6. 6. Shop at your local farmers market for fresh, local food.

 

Keep Track

1. Make a list of food you need to buy before you go to the store.
2. Keep a written record of what you eat for a week. It can help you see when you tend to overeat.

 

Read the Label

1. Compare food labels on packages.
2. Choose foods lower in trans fats, calories, salt, and added sugars.

 

Relax

1. Take time to change the way you eat and get active. Try one new food or activity a week.
2. Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.
3. Pamper yourself. Read a book, take a long bath, or meditate.
4. Think before you eat. Try not to eat when you are bored, upset, or unhappy.