U.S. Department of Health and Human Services

Two Reasons I Find Time to Prevent Diabetes: My Future and Theirs

This tip sheet can help Asian Americans and Pacific Islanders at risk for type 2 diabetes move more and eat less to lower their risk for diabetes.

Take these small steps now to prevent diabetes.

Find out if you are at risk.

graphic image of a doctor
 
Asian Americans and Pacific Islanders who are overweight are at high risk for type 2 ​diabetes or prediabetes — that means a person’s blood glucose levels are higher than normal, but not yet high enough to be called diabetes.  Talk with your doctor about YOUR risk. To learn more, take the risk test on the other side of this tip sheet.

Lose a small amount of weight.

graphic image of a scale The weight you think is normal for you may not be a healthy weight. Check the chart on the other side to see if  your weight puts you at risk for diabetes. You can prevent or delay type 2 diabetes by losing as little as 10  pounds.

Be more physically active.

graphic image of joggingChoose an activity you enjoy. Ask family members or friends to be active with you. Take a walk, swim, bike ride,  dance, or play ball — together. Be active at least 30 minutes a day, 5 days a week to help you lose weight and  stay healthy.

Make healthy food choices.

graphic image of healthy foodChoose more fruits and vegetables, fish, lean meats, whole grain rice, and low-fat or skim milk and cheese. Make  healthy food choices as a family. Keep healthy snacks such as fruit in the house. Eat fewer fatty and fried foods.  Serve smaller portions. Choose water to drink.

Record your progress.

graphic image of a record Every day write down all the foods you eat and drink and the number of minutes you are active. Review it every  day. Keeping a diary is one of the best ways to stay focused and reach your goals. NDEP’s GAMEPLAN Food  and Activity Tracker can help.

Keep at it.

Add one new change each week. If you or your family members get off track, start again and keep going.

www.ndep.nih.gov
National Diabetes Education Program

The rewards will last a lifetime.

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Are you at risk for type 2 diabetes?

To find out about your risk for diabetes, check each item that applies to you.

Keep in mind: As people get older, their risk for type 2 diabetes increases.

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At-Risk Weight Charts

Find your height in the correct chart. If your weight is equal to or greater than the weight listed, you are at increased risk for type 2 diabetes.

IF YOU ARE
ASIAN AMERICAN
 
AT RISK BMI ≥ 23
HEIGHT WEIGHT
4'10" 110​
4'11" 114
5'0" 118
5'1" 122
5'2" 126
5'3" 130
5'4" 134
5'5" 138
5'6" 142
5'7" 146
5'8" 151
5'9" 155
5'10" 160
5'11" 165
6'0" 169
6'1" 174
6'2" 179
6'3" 184
6'4" 189
IF YOU ARE
PACIFIC ISLANDER
 
AT RISK BMI ≥ 26
HEIGHT WEIGHT
4'10" 124
4'11" 128
5'0" 133
5'1" 137
5'2" 142
5'3" 146
5'4" 151
5'5" 156
5'6" 161
5'7" 166
5'8" 171
5'9" 176
5'10" 181
5'11" 186
6'0" 191
6'1" 197
6'2" 202
6'3" 208
6'4" 213
​IF YOU ARE NOT
ASIAN AMERICAN OR
PACIFIC ISLANDER
AT RISK BMI ≥ 25
HEIGHT WEIGHT
4'10" 119
4'11" 124
5'0" 128
5'1" 132
5'2" 136
5'3" 141
5'4" 145
5'5" 150
5'6" 155
5'7" 159
5'8" 164
5'9" 169
5'10" 174
5'11" 179
6'0" 184
6'1" 189
6'2" 194
6'3" 200
6'4" 205

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report

Last reviewed: 05/01/2013​

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