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Lower your risk of developing diabetes

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UPDATED: 2.18.14

CONTACT: Editor: April Agne, MPH

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Lower you risk. There a lot of things that you can do to lower your risk for diabetes and even small changes can go a long way.

Eating healthier can make a big impact on lowering your risk for type 2 diabetes. Here are some tips to help you eat your way to a healthier you:

-Cut out or replace sodas, sweet tea, and other sugar-sweetened beverages. If you don’t like drinking plain water, try finding a sugar-substitute you like, or try low or zero calorie drink packets that can be added to water.

-Try baking, grilling, boiling, or roasting instead of frying your foods.

-Choose leaner meats like chicken or fish. Eat less red meat and remove the fat and skin from meats.

-Eat more vegetables and fruits and choose whole grain breads and cereals.

-Choose low fat dairy products and use less, oils, butter, margarine, mayonnaise, and salad dressings.2

Be more active. Exercise that gets you heart pumping can improve your health and lower your risk for diabetes. You should try to get around 30 minutes of exercise per day, 5 days a week. If you are just starting out with exercise it may be best to start with a small amount and slowly work up to 30 minutes. You can start with 5 or 10 minutes a day and gradually increase the amount over time. Walking, dancing, bike riding, and swimming are all great ways to get exercise.3

Take a look at these other great tips to lower you risk at the American Diabetes Association Checkup America!

References:

  1. Healthy Eating. American Diabetes Association. (Accessed 11/20/13)
  2. Physical Activity. American Diabetes Association. (Accessed 11/20/13)

Written by: Rebecca Honaker, BA (February 2013)