#Diabetics: 28 Ways to Prevent Type 2 #Diabetes #insulin #A1C

Reduce Portion Sizes

Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of meat. If you are trying to eat smaller portions, eat a half of a bagel instead of a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. Three ounces is about the size of your fist or a deck of cards.

Put less on your plate, Nate.

1. Drink a large glass of water 10 minutes before your meal so you feel less hungry.
2. Keep meat, chicken, turkey, and fish portions to about 3 ounces.
3. Share one dessert.

Eat a small meal, Lucille.

4. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.
5. Make less food look like more by serving your meal on a salad or breakfast plate.
6. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.
7. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).

How much should I eat?
Try filling your plate like this:

• 1/4 protein
• 1/4 grains
• 1/2 vegetables and fruit
• dairy (low-fat or skim milk)

Move More Each Day

Find ways to be more active each day. Try to be active for at least 30 minutes, 5 days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more.
If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking maps, community centers, and nearby parks.

Dance it away, Faye.

8. Show your kids the dances you used to do when you were their age.
9. Turn up the music and jam while doing household chores.
10. Work out with a video that shows you how to get active.

Let's go, Flo.

11. Deliver a message in person to a co-worker instead of sending an e-mail.
12. Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.
13. Catch up with friends during a walk instead of by phone.
14. March in place while you watch TV.
15. Choose a place to walk that is safe, such as your local mall.
16. Get off of the bus one stop early and walk the rest of the way home or to work if it is safe.

Make Healthy Food Choices

Find ways to make healthy food choices. This can help you manage your weight and lower your chances of getting type 2 diabetes.
Choose to eat more vegetables, fruits, and whole grains. Cut back on high-fat foods like whole milk, cheeses, and fried foods. This will help you reduce the amount of fat and calories you take in each day.

Snack on a veggie, Reggie.

17. Buy a mix of vegetables when you go food shopping.
18. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
19. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.
20. Buy frozen and low-salt (sodium) canned vegetables. They may cost less and keep longer than fresh ones.
21. Serve your favorite vegetable and a salad with low-fat macaroni and cheese.

Cook with care, Claire.

22. Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.
23. Try not to snack while cooking or cleaning the kitchen.
24. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.

Cook in style, Kyle.

25. Cook with a mix of spices instead of salt.
26. Try different recipes for baking or broiling meat, chicken, and fish.
27. Choose foods with little or no added sugar to reduce calories.
28. Choose brown rice instead of white rice.