Recent studies have proven that people at high risk for type 2 diabetes can often prevent or delay the onset of diabetes with 30 minutes of physical activity 5 days a week and by losing 5 to 7% of their body weight. In other words, you don’t have to knock yourself out to prevent diabetes. The key is: small steps lead to big rewards. Here are some tips that might help.
Easy steps to increase activity:
• Try walking around the house while you talk on the phone.
• Park the car farther away from stores, movie theaters or your office.
• Get off the bus one stop early, if you are in a safe place to walk.
• Put away the TV remote control and get up to change the channel.
• Visit museums, the zoo or an aquarium. These are great ways to be active with your family.
Eat right. Try some of these tips to get started:
• You don’t have to cut out the foods you love to eat. Just cut down on the amount you eat, and eat them less often.
• Try to keep meat, poultry and fish servings down to three ounces – that’s about the size of a deck of cards.
• Try to eat three sensible meals at regular times throughout the day.
• Eat more fresh fruit, veggies, nuts and whole grains.
• Limit fried foods. Baking and broiling are healthier ways to eat meat, chicken and fish.
• When eating out, share large portions.