Following is from
the section entitled
"Action Steps for Prevention"
from the document "Diabetes: A National
Plan for Action", written in December 2004.
Individuals
Americans at risk for type 2 diabetes (please see Appendix D-Are You At Risk For
Diabetes?) can take important steps to prevent or delay the disease by losing a small amount of
weight by eating a reduced fat, low-calorie diet and increasing their physical activity. The goal is
to eat fewer calories and increase physical activity to lose a small amount of weight.(49) The
following action steps help people lower their risk for type 2 diabetes and other chronic diseases.
Other helpful tips can be found at http://www.smallstep.gov/ and
http://www.nal.usda.gov/fnic/dga/dguide95.html.
- Eat a variety of foods within the basic food groups (fruits, vegetables, grains, milk,
and meat and beans).
- Choose a diet low in fats (not recommended for children 2 years old and under),
saturated fats, and cholesterol; and use sugar and alcohol in moderation.(50)
- Order healthier food choices or split a meal with a friend or ask the server to put half
of it in a take home box when dining out.
- Use a salad plate for meals, rather than a full-size dinner plate, to make the meal
appear larger.
- Learn to use the food label to determine the size or amount of a portion or serving of
foods and beverages. Consume appropriate portions of foods and beverages.
- Drink a big glass of water or low-calorie beverage before a meal to help curb your
hunger.
- Drink plenty of water throughout the day.
- Bake or broil foods rather than fry.
- Drink 2 percent or 1 percent milk rather than whole milk.
- Request a low-fat dressing for your salad.
- Keep a daily record of eating habits, noting type of food, amount, and time of day.
Determine times where overeating occurs and develop a plan to help avoid these
situations in the future.
- Find ways other than eating to deal with stress. Take a walk, stretch or take slow deep
breaths.
- Be "snackwise." Have a piece of fruit or some reduced-fat popcorn instead of
reaching for a piece of cake.
- Make small nutritional changes. Some people find they are able to lose weight by
simply eliminating sugary drinks.
- Try some new recipes for healthier foods, such as those suggested by the American
Diabetes Association (http://www.diabetes.org) or the American Heart Association
(http://www.americanheart.org).
- Make regular physical activity an essential part of daily activities.
- Exercise while watching TV by running or marching in place to avoid being a "couch
potato." Put away the remote and get up to change the channel on the TV.
- Find an enjoyable exercise or physical activity and get active. For example, for those
who enjoy dancing, put on some music and dance each day.
- Take the stairs instead of elevators and escalators.
- Park farther away from stores, or ride a bicycle or walk to stores.
- Walk inside a mall as an inexpensive way to exercise in a sheltered space.
- Volunteer to walk dogs at the local animal shelter or for an elderly neighbor.
- Ask friends or use the Internet to find out about local parks or other facilities where
you can exercise.
- Set personal goals for exercise and track progress. For example, if a goal is to walk at
least 30 minutes five times a week, keep a record of how many times the goal was
met. If a day is missed, record it and indicate why it was missed. At the end of the
week, consider what changes to make so that the goals for the following week will be
met. Some people find it helpful to begin with smaller, easier-to-reach goals.
49) U.S. Department of Agriculture and U.S. Department of Health and Human Services. (1995). 4th ed. Nutrition for
your health: dietary guidelines for Americans. Available at: http://www.nal.usda.gov/fnic/dga/dguide95.html.
50) ibid.
From the NDEP
Dec2004
http://aspe.hhs.gov/health/NDAP/NDAP04.pdf
[PDF file]
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