51 Ways to Prevent Type 2 Diabetes

by Susan Klick, MSN, RN, CNL

Put less on your plate, Nate.

  1. Drink a large glass of water 10 minutes before your meal so you feel less hungry.
  2. Keep meat, chicken, turkey, and fish portions to about 3 ounces.
  3. Share one dessert.

Eat a small meal, Lucille.

  1. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.
  2. Make less food look like more by serving your meal on a salad or breakfast plate.
  3. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
  4. Listen to music while you eat instead of watching TV (people tend to eat more watching TV).

Dance it away, Faye.

  1. Show your kids the dances you used to do when you were their age.
  2. Turn up the music and jam while doing household chores.
  3. Work out with a video that shows you how to get active.

Let’s go, Flo.

  1. Deliver a message in person to a co-worker instead of sending an e-mail.
  2. Take the stairs to your office
  3. Catch up with friends during a walk instead of by phone.
  4. March in place while you watch TV.
  5. Choose a place to walk that is safe, such as your local mall.
  6. Get off of the bus one stop early and walk the rest of the way home or to work during the week if it is safe.

Snack on a veggie, Reggie.

  1. Buy a mix of vegetables when you go food shopping.
  2. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
  3. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.
  4. Buy frozen and low-salt (sodium) canned vegetables if you are on a budget.
  5. Serve your favorite vegetable and a salad with low-fat macaroni and cheese.

Cook with care, Claire.

  1. Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.
  2. Try not to snack while cooking or cleaning the kitchen.
  3. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.

Cook in style, Kyle.

  1. Cook with a mix of spices instead of salt.
  2. Try different recipes for baking or broiling meat, chicken, and fish.
  3. Choose foods with little or no added sugar to reduce calories.
  4. Choose brown rice instead of white rice.

Eat healthy on the go, Jo.

  1. Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go.
  2. Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a  cheeseburger.
  3. Skip the fries and chips and choose a salad.
  4. Order a fruit salad instead of ice cream or cake.

Rethink your drink, Linc.

  1. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water  from it every day.
  2. Peel and eat an orange instead of drinking orange juice.
  3. If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in  each day.
  4. Drink water instead of juice and regular soda.

Eat smart, Bart.

  1. Eat foods made from whole grains every day, (whole wheat bread, brown rice, oats, and whole grain corn.)
  2. Use whole grain bread for toast and sandwiches.
  3. Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.
  4. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.
  5. Share a bowl of fruit with family and friends.
  6. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.
  7. Shop at your local farmers market for fresh, local food.

Keep track, Jack.

  1. Make a list of food you need to buy before you go to the store.
  2. Keep 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.

Read the label, Mabel.

  1. Compare food labels on packages.
  2. Choose foods lower in saturated fats, trans fats, cholesterol, calories, salt, and added sugars.

You can exhale, Gail.

  1. Take time to change the way you eat and get active. Try one new food or activity a week.
  2. Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.
  3. Pamper yourself. Read a book, take a long bath, or meditate.
  4. Think before you eat. Try not to eat when you are bored, upset, or unhappy.

 

St. Anthony’s Medical Center is presenting a FREE class on Preventing Type 2 Diabetes. Please join us on Saturday, April 11, 2015 from 9:00 – 11:00 a.m. in the Hyland Education Center Great Room. Registration is required. Call 314-ANTHONY (268-4669). For more information visit http://www.stanthonysmedcenter.com

 

Source: National Diabetes Education Program

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