Diabetes Prevention

Two senior females are walking in a park.An important aspect of diabetes prevention is maintaining a healthy weight and getting plenty of exercise. Review a sample healthy meal plan to get started.

Here are 15 ways to help prevent type 2 diabetes:

  1. Lose a small amount of weight.
  2. Reduce portion sizes.
  3. Try to be active for at least 30 minutes, 5 days a week. Choose a place to walk that is safe such as your local mall.
  4. Drink a large glass of water 10 minutes before your meal so you feel less hungry.
  5. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
  6. Put less on your plate.
  7. Keep meat, chicken, turkey, and fish portions to about 3 ounces (about the size of a deck of cards).
  8. Peel and eat an orange instead of drinking orange juice.
  9. Drink water instead of juice or soda.
  10. If you drink whole milk, try changing to 2% milk. It is less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk.
  11. Share one dessert.
  12. Use teaspoons, salad forks or smaller spoons to help you take smaller bites.
  13. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
  14. Make a list of the food you need to buy before you go to the store.
  15. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.