Juan's Family Plan To Prevent Diabetes
- Walk with your family or a friend.
- Dance salsa, merengue, or cumbia.
- Lift hand weights, stretch, or ride an exercise bike while you watch TV.
- Season food with spices instead of salt.
- Trim the fat off meat and the skin off chicken.
- Bake, broil, or grill instead of frying.
- Use a small amount of vegetable oil instead of lard or butter.
- Cut down on sausage, bacon, and fried pork.
- Drink water and sugar-free beverages.
- Choose whole grains, fruits, vegetables, and beans.
- Add a piece of fruit to your lunch.
- Add vegetables and beans to soups and casseroles.
- Eat smaller portions— do not go back for a second serving.
- Drink water or other calorie-free drinks.
- Ask your doctor, family, or friends to help you quit smoking.
If you already have diabetes, add these steps to control it.
- Check your blood glucose ( blood sugar) levels as the doctor tells you.
- Take medicines as the doctor tells you, even when you feel fine.
- Ask your doctor about taking aspirin to prevent a heart attack.
- Check your feet every day. Check for cuts, bruises, red areas, or swelling.
- Brush your teeth and use dental floss every day.
- See your eye doctor once a year, or more often if you have eye problems.
- Find support to help you handle stress.
Lose a Little, Win a Lot
Juan says: "I am not waiting to get diabetes. I am taking steps now to prevent it. I walk every day for 40 minutes, and I eat smaller portions. I have lost 8 pounds."
Previous | Next
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 08-6355