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You
Have the Power to Prevent Diabetes
You have the power to prevent type
2 diabetes. Science has proven that we can
prevent diabetes if we lose as little as 10 pounds
by walking 30 minutes 5 days a week and making healthy
food choices.
-
MOVE
MORE. Get up, get out, and get
moving. Try walking, dancing, bike riding,
swimming, or playing ball with your
friends or family. It doesn’t matter what
you do as long as you enjoy it. Try different
things so you don’t get bored.
- EAT
HEALTHY. Focus on eating less
and making healthy food choices. Try
to eat more fruits and vegetables (5 to 9
servings a day), dried beans, and whole
grains. Cut down on fatty and fried
foods. You still can eat the foods you
enjoy, just eat less.
- TAKE
OFF SOME WEIGHT.
Once you
start eating less and moving more, you
will lose weight. By losing even 10
pounds, you can cut your chances of
getting diabetes.
- SET
GOALS YOU CAN MEET. Start by
making small changes. Try being active
for 15 minutes a day this week. Then
each week add 5 minutes until you
build up to 30 minutes 5 days a week.
Try to cut 100 calories out of your diet
each day (that’s one can of pop!). Slowly
reduce your calories over time. Talk to
your health care team about your goals.
- RECORD
YOUR PROGRESS.
Write down
all the things you eat and drink and the
number of minutes you are active.
Keeping a diary is one of the best ways
to lose weight and keep it off.
- GET
HELP. You don’t have to prevent
diabetes alone. Ask your family and
friends to help you out. Involve them in
your activities. You can help each other
move more, eat less, and live a healthier
life. There are groups in your area that
can help as well.
- KEEP
AT IT.
Making even small changes
is hard in the beginning. Try adding one
new change a week. If you get off track,
start again and keep at it.
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