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More
than 50 Ways to Help Prevent Diabetes
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Less on your plate,
Nate.
- Keep meat, poultry and fish servings to
about 3 ounces (about the size of a deck of cards).
- Make less food look like more by serving
your meal on a salad or breakfast plate.
- Try not to snack while cooking or cleaning
the kitchen.
- Try to eat sensible meals and snacks at
regular times throughout the day.
- Make sure you eat breakfast every day.
- Use broth and cured meats (smoked turkey
and turkey bacon) in small amounts. They are high in sodium.
Low sodium broths are available in cans and powder.
- Share your desserts.
- When eating out, have a big vegetable salad,
then split an entrée with a friendorhave the other
half wrapped to go.
- Stir fry, broil or bake with non-stick
spray or low sodium broth and try to cook with less oil
and butter.
- Drink a glass of water or other “no-calorie”
beverage 10 minutes before your meal to take the edge off
your appetite.
- Select the healthier choice at fast food
restaurants. Try grilled chicken instead of the cheeseburger.
Skip the french fries or replace the fries with a salad.
- Listen to music while you eat instead
of watching TV (people tend to eat more while watching TV).
- It takes 20 minutes for your stomach to
send a signal to your brain that you're full. Eat slowly.
- Eat a small meal, Lucille.
- Teaspoons, salad forks, or child-size utensils
may help you take smaller bites and eat less.
- You don’t have to cut out the foods
you love to eat. Just cut down on your portion size and
eat it less often.
- Dance it away, Faye.
- Show your kids the dances you used to do
when you were their age.
- Turn up the music and jam while doing household
chores.
- Deliver a message in person to a co-worker
instead of e-mailing.
- Take the stairs to your office. Or take
the stairs as far as you feel comfortable, and then take
the elevator.
- Make a few less phone calls. Catch up with
friends during a regularly scheduled walk.
- March in place while you watch TV.
- Park as far away as possible from your
favorite store at the mall.
- Select an exercise video from the store
or library.
- Get off the bus one stop earlier and walk
the rest of the way home or to work at least two days a
week.
- Snack on a veggie, Reggie
- Try getting at least one new fruit or vegetable
every time you grocery shop.
- Macaroni and low-fat cheese can be a main
dish. Serve it with your favorite vegetable dish and a salad.
- Try eating foods from other countries.
Many international dishes feature more vegetables, whole
grains and beans and less meat.
- Cook with a variety of spices instead of
salt.
- Find a water bottle you really like (church
or club event souvenir, favorite sports team, etc.) and
drink water from it wherever and whenever you can.
- Always keep a healthy snack with you.
- Choose veggie toppings like spinach, broccoli
and peppers for your pizza.
- Try different recipes for baking or broiling
meat, chicken, and fish.
- Try to choose foods with little or no added
sugar.
- Gradually work your way down from whole
milk to 2% milk to 1% milk until you’re drinking
and cooking with fat free (skim) milk.
- Try keeping a written record of what you
eat for a week. It can help you see when you tend to
overeat or eat foods high in fat or calories.
- Eat foods made from a variety of whole
grainssuch as whole wheat bread, brown rice, oats,
and whole grain corn-every day. Use whole grain bread for
toast and sandwiches; substitute brown
rice for white rice for home-cooked meals and when dining
out.
- Don’t grocery shop on an empty stomach
and make a list before you go.
- Read food labels. Choose foods with lower
fat, saturated fat, calories, and salt.
- Fruits are colorful and make a welcoming
centerpiece for any table. Have a nice chat
while sharing a bowl of fruit with family and friends.
- Slow down at snack time. Eating a bag of
low-fat popcorn takes longer than
eating a slice of cake. Peel and eat an orange instead of
drinking orange juice.
- You can exhale, Gail.
- Don’t try to change your entire way
of eating and
exercising all at once. Try one new activity or food a week.
- Find mellow ways to relax— try deep
breathing, take an easy paced walk, or enjoy
your favorite easy listening music.
- Give yourself daily “pampering time”and
honor this time like any other appointment you make... whether
it’s spending time reading a book, taking a long bath,
or meditating.
- Try not to eat out of boredom or frustration.
If you’re not hungry, do something else.
- Honor your health as your most precious
gift.
- Make up your own,
Tyrone or Simone.
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- _______________________________
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There are many more ways to prevent type 2 diabetes with
healthy eating and physical
activity. Discover your own and share it with your family,
friends and neighbors.
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