Saturday, February 14, 2009

Small Steps to Diabetes Prevention

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:

* Put away the TV remote control and get up to change the channel.
* 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.
* 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.
From National Institutes of Health

Remember, everything begins with the one small steps.


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