Diabetes: Prevention Attention: Sometimes it can be the simple thought starters that can help us make meaningful changes in our health. If you want to prevent diabetes in your own life or the lives of those you love most the following list from the National Diabetes Educational Program (NDEP is a government agency) might just spark some creative options in health.
- Keep meat, poultry and fish portions to about 3 ounces
- Try not to snack while cooking or cleaning the kitchen.
- Try to eat meals and snacks at regular times every day.
- Eat breakfast everyday.
- Use broth and cured meats in small amounts. They are high in sodium.
- Share a single dessert.
- When eating out, have a big vegetable salad, then split an entrée with a friend.
- Stir fry, broil, or bake with non-stick spray or low-sodium broth and cook with less oil and butter.
- Drink a glass of water 10 minutes before your meal to take the edge off your hunger.
- Make healthy choices at fast food restaurants.
- Listen to music while you eat instead of watching TV.
- Eat slowly
- Eat a small meal.
- Make less food look like more by serving your meal on a salad plate.
- Turn up the music and jam while doing household chores.
- Deliver a message in person to a co-worker instead of e-mailing.
- Take the stairs to your office.
- Catch up with friends on a regular basis during a planned walk.
- March in place while you watch TV.
- Park as far away as possible from your favorite store at the mall.
- Get off of the bus one stop early and walk the rest of the way home or to work.
- Try getting one new fruit or vegetable every time you grocery shop.
- Low-fat macaroni and cheese can be a main dish.
- Cook with a mix of spices instead of salt.
- Find a water bottle you really like and drink water from it wherever and whenever you can.
- Always keep a healthy snack with you.
- Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
- Try different recipes for baking or broiling meat, chicken and fish.
- Try to choose foods with little or no added sugar.
- Gradually work your way down from whole milk to 2% milk until you’re drinking and cooking with fat-free (skim) or low-fat milk and milk products.
- Eat foods made from whole-grains such as—whole wheat, brown rice, oats, and whole-grain corn—every day.
- Don’t grocery shop on an empty stomach. Make a list before you go to the store.
- Read food labels.
- Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake.
- Try keeping 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.
- Try one new activity or food a week.
- Find mellow ways to relax—try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music.
- Try not to eat out of boredom or frustration
- Honor your health as your most precious gift.
Keep this list handy and find two ways each day to make positive changes in your lifestyle. This can serve to prevent diabetes or manage it better. You can do it – this list can help you accomplish your goals.
