These Nutrition Tips Can Help

There are so many ways to help reduce your changes of developing type 2 diabetes.  Check out these suggestions and choose those that work best for you.

  • Keep meat, chicken, turkey and fish portions to about 3 ounces.
  • Try to be active for at least 30 minutes, 5 days a week.  Walking is a great way to get started.
  • Catch up with friends during a walk instead of by phone.
  • Eat more vegetables, fruits and whole grains
  • Choose brown rice instead of white rice.
  • At fast-food restaurants, try grilled chicken (with skin removed) instead of a cheeseburger.
  • Find a water bottle you really like and use it daily.
  • Keep a healthy snack with you, such as fresh fruit, a handful of nuts or wholegrain crackers.
  • Keep a food diary for a week.  It can help you see when you tend to overeat or eat foods high in fat or calories.
  • Compare food labels.  Choose foods lower in saturated fats, trans fats, cholesterol, calories, salt and added sugars.

Source:  National Institute of Diabetes and Digestive and Kidney Diseases