You probably know someone who has diabetes – in your family, at work, or one of your friends. That’s because about 1 in 9 Americans has diabetes. The good news is there’s a lot you can do to help prevent or delay type 2 diabetes, the most common form of diabetes, especially if you’re carrying extra weight. Did you know that losing just 10-15 pounds can make a difference?
Here are some tips to help you fit healthy eating and exercise into your day.
- Be physically active on most days of the week. Even small amounts can help. For instance, take a brisk 15-minute walk in the morning, or have a walking meeting with co-workers instead of sitting in a conference room. Find a walking or work-out buddy who also wants to improve their health.
- Remember, any kind of physical activity is exercise. Yard work, dancing, or walking the dog – they all count!
- Avoid sitting as much as you can. What daily activities could you do while standing or walking instead of sitting? Talking on the phone? Reading?
- Keep healthy snacks handy, whether you’re are at home, at work or on the go. To help limit foods with too much added sugar and fat, reach for a handful of nuts, low-fat popcorn, or a fruit smoothie.
- When eating out, aim to fill 1/2 of your plate or meal with vegetables, 1/4 with lean protein, and 1/4 with healthy whole grains.