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
- Eat a half of a bagel instead of a whole bagel.
- Put less food on your plate.
- Drink a large glass of water 10 minutes before your meal so that you feel less hungry.
- Keep meat, chicken, turkey, and fish portions to about 3 ounces. Three ounces is about the size of a deck of cards.
- Share one dessert.
Eat Small Meals
- Use teaspoons, salad forks, or child-size utensils to help you take smaller bites and eat less.
- Make less food look like more by serving your meal on a salad or a breakfast plate.
- Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
- Listen to music while you eat instead of watching TV. People tend to eat more while watching TV.
Move More Each Day
- Try to be active for at least 30 minutes, 5 days a week.
- 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.
- Turn up the music and jam while doing household chores.
- Work out with a video that shows you how to get active.
- Deliver a message in person to a co-worker instead of sending an e-mail.
- 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.
- Catch up with friends during a walk instead of by phone.
- March in place while you watch TV.
- Choose a place to walk that is safe, such as your local mall.
- Get off of the bus one stop early and walk the rest of the way if it’s safe.
Make Healthy Food Choices
- Eat more vegetables, fruits, and whole grains.
- Cut back on fried and processed foods.
- Snack on veggies.
- Buy a mix of vegetables when you go food shopping.
- Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
- Buy frozen and low-salt canned vegetables. They may cost less and keep longer than fresh ones.
Cook with Care
- Try not to snack while cooking or cleaning the kitchen.
- Cook with olive oil instead of vegetable oil or margarine.
- 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
- Cook with a mix of spices instead of salt.
- Try different recipes for baking or broiling meat, chicken, and fish.
- Choose foods with little or no added sugar to reduce calories.
- Choose brown rice instead of white.
Eat Healthy on the Go
- Have a big vegetable salad with low-calorie dressing when eating out.
- Share your main dish with a friend or have the other half wrapped to go.
- Make healthy choices at fast food restaurants. Try grilled chicken instead of a cheeseburger.
- Have a side salad instead of fries and chips.
- Order a fruit salad instead of ice cream or cake.
Rethink your Drink
- Find a reusable water bottle you like and drink water from it every day.
- Peel and eat an orange instead of drinking orange juice.
- Drink water instead of juice, soda or energy drinks.
- Infuse your water with slices of fresh whole fruit or a handful of frozen berries.
- Make at least half of your grains whole grains, such as brown rice or quinoa.
- Use whole grain bread for toast and sandwiches.
- Keep a healthy snack with you, such as fresh fruit, a handful of nuts, or whole grain crackers.
- Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.
- Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.
- 6. Shop at your local farmers market for fresh, local food.
- Make a list of food you need to buy before you go to the store.
- Keep a written record of what you eat for a week. It can help you see when you tend to overeat.
Read the Label
- Compare food labels on packages.
- Choose foods lower in trans fats, calories, salt, and added sugars.
- Take time to change the way you eat and get active. Try one new food or activity a week.
- Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.
- Pamper yourself. Read a book, take a long bath, or meditate.
- Think before you eat. Try not to eat when you are bored, upset, or unhappy.