Congratulations on wanting to learn how to "Defend Against Diabetes"! The more you know about how diabetes can be prevented, the more steps you can take today to prevent it!
One thing you should know is that not ALL diabetes can be prevented. About 10-15% of people with diabetes have type 1, an autoimmune disorder that cannot be prevented and is not related to weight or lifestyle choices. The other 85-90% of people have type 2 diabetes.
The Diabetes Prevention Program (DPP) and other studies have shown that millions of people can lower their risk for type 2 diabetes by making lifestyle changes and losing a little weight. The DPP proved that people with pre-diabetes—at high risk of developing type 2 diabetes—could sharply lower their risk by losing weight through regular physical activity and a diet low in fat and calories.
Want to defend against type 2 diabetes today? Eat healthy! See our video on healthy eating and start with these 5 simple steps.
Eat more fruits and veggies. Make half your plate fruits and vegetables. Selecting a colorful variety of fruits and veggies is a key to healthy eating since they are naturally low in fat and high in vitamins and minerals. Learn More!
Drink water instead of sugary drinks. Drinking too many sugary beverages (soda, energy drinks, sports drinks, sugar-sweetened juice drinks, etc) can add too many calories leading to weight gain and increasing the risk of diabetes. Rethink your drink today.
Avoid oversized portions. Check the labels on what you are eating and drinking to see how many calories are in each serving. Cut back on those high-calorie items or decrease your portion. Eat off a smaller plate or split your meal in half at a restaurant and take the rest home. Take this portion distortion quiz to learn more.
Eat less fat (especially saturated and trans fats). Read the Nutrition Facts label on foods and choose foods with less added fats. Bake or broil in place of frying foods. Replace high-fat foods with lean meats, poultry, fish, beans and nuts. Switch to fat-free or low-fat (1%) milk, also.
Balance your calories. Too many calories eaten and too few calories burned over time can lead to weight gain. To avoid weight gain, eat less of foods high in added fats and sugars (fried foods, baked goods, prepackaged foods, etc) and increase your physical activity. Check out “Finding a Balance” in our video section.
Order a free cookbook of healthy recipes or a copy of “Your Game Plan to Prevent Type 2 Diabetes” or both!
Helpful Websites on Healthy Eating
Computer games for kids!