Diabetes Prevention

Step 1: Lose weight if you are overweight.

• People at risk of type 2 diabetes may be able to delay or prevent it by losing five to seven percent of their total body weight.
• Aim to lose one pound a week.
• Ask family and friends to support you.

Step 2: Make wise food choices.

• Control food portions.
• Reduce serving sizes of high fat and high calorie foods.
• Increase the amount of veggies (especially nonstarchy veggies, like leafy greens), and fiber that you eat. Choose fruit for desserts.
• Avoid sugar sweetened beverages, such as regular soda and sweet tea.
• Limit your sodium intake to 1,500 mg a day.

Step 3: Be physically active every day.

• If you are not already active, start slowly.
• Build up to at least 30 minutes a day of a moderate-intensity physical activity five days a week.

Action Step: Keep a log of what you eat and how much you exercise. It will help you stay on track.