YOU DON’T HAVE TO KNOCK YOURSELF OUT TO PREVENT DIABETES!
Studies show that people at high risk for type 2 diabetes can prevent or delay the disease if they lose as little as 10 pounds—by walking 30 minutes 5 days a week andmaking healthy food choices.
Keep in mind that small steps can lead to big rewards.
Use these tips for ideas to move more and make healthy food choices.
Take your first step today!
Step 1
Move More. Plan to get at least30 minutes of physical activity 5 days each week to help you lose weight.
You can get this amount in small ways throughout the day.
If you have not been active, talk to your doctor and start slowly to build up to your goal.
Here are some ideas to fit more physical activity into your day.
Park your car farther away from stores,
movie theaters, or your office.
Use TV breaks to stretch, take a quick walk around your home, do some sit-ups, or march in place.
✓ Get your friends and family involved. Set a standing walking date. Or do something that everyone enjoys—shoot hoops, take abike ride, or line dance. ✓ Walk during your lunch break.
✓ Deliver a message to a co-worker in person instead of by email. Take the stairs to your office instead of the elevator.
step2
Make Healthy Food Choices.
Choose foods that are low in fat, sugar, and calories to help you lose weight.
Limit portion sizes.
Start today to:
✓Eat a variety of colorful vegetables and fruits. ✓Choose whole grain foods—whole wheatbread and crackers, oatmeal, brown rice,and cereals.
✓Lower fat intake—broil or bake poultry,meats, and fish instead of frying.
✓Lighten your recipes by using nonfat or low-fat milk, yogurt, cheese, sourcream, cream cheese, or mayonnaise.Use cooking spray instead of oil.
✓Avoid getting too hungry by eating a healthy snack between meals.
✓Do not keep chips, cookies, or candy in your home. Instead, for snacks have raw vegetables, fruit, low-fat or non fat yogurt, or a handful of nuts, pumpkinseeds, or sunflower seeds.
✓Choose water to drink.
Studies show that people at high risk for type 2 diabetes can prevent or delay the disease if they lose as little as 10 pounds—by walking 30 minutes 5 days a week andmaking healthy food choices.
Keep in mind that small steps can lead to big rewards.
Use these tips for ideas to move more and make healthy food choices.
Take your first step today!
Step 1
Move More. Plan to get at least30 minutes of physical activity 5 days each week to help you lose weight.
You can get this amount in small ways throughout the day.
If you have not been active, talk to your doctor and start slowly to build up to your goal.
Here are some ideas to fit more physical activity into your day.
Park your car farther away from stores,
movie theaters, or your office.
Use TV breaks to stretch, take a quick walk around your home, do some sit-ups, or march in place.
✓ Get your friends and family involved. Set a standing walking date. Or do something that everyone enjoys—shoot hoops, take abike ride, or line dance. ✓ Walk during your lunch break.
✓ Deliver a message to a co-worker in person instead of by email. Take the stairs to your office instead of the elevator.
step2
Make Healthy Food Choices.
Choose foods that are low in fat, sugar, and calories to help you lose weight.
Limit portion sizes.
Start today to:
✓Eat a variety of colorful vegetables and fruits. ✓Choose whole grain foods—whole wheatbread and crackers, oatmeal, brown rice,and cereals.
✓Lower fat intake—broil or bake poultry,meats, and fish instead of frying.
✓Lighten your recipes by using nonfat or low-fat milk, yogurt, cheese, sourcream, cream cheese, or mayonnaise.Use cooking spray instead of oil.
✓Avoid getting too hungry by eating a healthy snack between meals.
✓Do not keep chips, cookies, or candy in your home. Instead, for snacks have raw vegetables, fruit, low-fat or non fat yogurt, or a handful of nuts, pumpkinseeds, or sunflower seeds.
✓Choose water to drink.
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