Studies show that people at high risk for type 2 diabetes can prevent or delay the disease if they lose as little as 10
to 14 pounds (if they weigh 200 pounds) by walking 30 minutes 5 days a week and making healthy food choices. Keep in mind
that small steps can lead to big rewards.
Use these tips for ideas to move more and make healthy food choices.
Take your first step today!
Step 2 Make Healthy Food Choices.
Choose foods that are low in fat, sugar, and calories to help you lose weight. Limit portion sizes.
Start today to:
Eat a variety of colorful vegetables and fruits.
Choose whole grain foods—whole wheat bread and
crackers, oatmeal, brown rice, and cereals.
Lower fat intake—broil or bake poultry, meats, and
fish instead of frying.
Lighten your recipes by using nonfat or low-fat milk,
yogurt, cheese, sour cream, cream cheese, or mayonnaise. Use cooking spray instead of oil.
Avoid getting too hungry by eating a healthy snack
Do not keep chips, cookies, or candy in your home.
Instead, for snacks have raw vegetables, fruit, low-fat or nonfat yogurt, or a handful of nuts, pumpkinseeds, or
Choose water to drink.
Use this chart as a guide for portion sizes
1/2 cup of cooked rice or pasta =
An ice cream scoop
1 1/2 ounces of cheese =
3 ounces of meat or fish =
Deck of cards
2 tablespoons peanut butter =
A ping pong ball
Step 3 Start Your GAME PLAN to Prevent Diabetes.
The key to losing weight and preventing diabetes is to make long-term changes that work for you—every day.
Taking these steps is a great way to get started.
Last reviewed: 02/01/2013