Learn Healthy Habits

TYPE 2 DIABETES CAN BE PREVENTED

Studies have shown that type 2 diabetes can be prevented or delayed by adopting a healthy lifestyle changes. Diabetes prevention can occur in numerous settings including worksites, neighborhoods, and communities. 

Prevention is as easy as one, two, three. You can lower your risk of type 2 diabetes by remembering these three things:

  1. Eat Healthy
  2. Be Active
  3. Lose Weight

EAT HEALTHY

A healthy diet consists of vegetables, fruits, and lean proteins. The ideal diet consists of foods that are low in sodium, carbohydrates, and added sugars and high in nutrients. Green leafy vegetables are a good choice because they are typically high in nutrients. Examples of green leafy vegetables include kale, cabbage, lettuce, and broccoli. Fruits are a good source of nutrients and fiber as well; although they do contain sugar, the sugar in fruit is natural and is digested differently than added/processed sugars. Fruits that are lower in sugar include strawberries, blueberries, bananas, and blackberries. Also, lean proteins are great for helping you feel full. Good sources of lean proteins include fish, eggs, dried beans, and poultry. Eating a healthier diet is possible with a little planning and portion control.  


BE ACTIVE

Being active can lower your risk of type 2 diabetes. For example, walking as little as 30 minutes per day has been proven to lower your risk of type 2 diabetes! Here are a few steps to help you become more active throughout the day:

  • Park farther away from the door.
  • Take a walk around the office before lunch and at the end of the day.
  • Get a walking partner; having someone to motivate you can help you stay on track.
  • Take 10 minute walks at a time.

 

LOSE WEIGHT

If you are overweight, you can lower your risk of type 2 diabetes by losing 5%-7% of your total body weight, which is the equivalent of 10 to 14 pounds for a 200-pound person. A 10-pound weight loss for a 200-pound person could reduce the risk of developing diabetes by 58%!

 

RESOURCES

Making life-changing choices to prevent diabetes can be challenging, but there are many resources to help you. For more information, explore the links below to go to learn more about healthy habits.

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This initiative is brought to you by
Live Well San Diego: Healthy Works
and Aging & Independence Services. 


Choosemyplate.gov