We're simply asking the question
"What are you doing to PREVENT TYPE 2 DIABETES?
November is World Diabetes Month &
November 14th National Diabetes Day.
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.
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.
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:
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.
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.
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.
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.
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.
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.
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.
29. Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go.
30. Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a cheeseburger.
31. Skip the fries and chips and choose a salad.
32. Order a fruit salad instead of ice cream or cake.
33. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it every day.
34. Peel and eat an orange instead of drinking orange juice.
35. If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.
36. Drink water instead of juice and regular soda.
37. Make at least half of your grains whole grains, such as whole grain breads and cereals, brown rice, and quinoa.
38. Use whole grain bread for toast and sandwiches.
39. Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.
40. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.
41. Share a bowl of fruit with family and friends.
42. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.
43. Shop at your local farmers market for fresh, local food.
44. Make a list of food you need to buy before you go to the store.
45. Keep a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
46. Compare food labels on packages.
47. Choose foods lower in saturated fats, trans fats, cholesterol (ko-LESS-tuh-ruhl), calories, salt, and added sugars.
48. Take time to change the way you eat and get active. Try one new food or activity a week.
49. Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.
50. Pamper yourself. Read a book, take a long bath, or meditate.
51. Think before you eat. Try not to eat when you are bored, upset, or unhappy.
Honor your health as your most precious gift. There are many more ways to prevent or delay type 2 diabetes by making healthy food choices and moving more. Discover your own and share them with your family, friends, and neighbors.
Powerful to simply ask: What are you doing to promote prevention of Type 2 Diabetes?
Who Represents you? Find out HERE! Reach out to local, state & national level. Your call, letter, email make an impact.
We know what sugar does to our teeth right? Imagine what it does to our body?
Ask your Dentist or local Dental Association what they're doing to prevent sugar consumption that contributes to tooth decay & Type 2 Diabetes?
PRE DIABETICS & DIABETICS benefit from regular check-up with a podiatrist. Need one? Find a Dr of Podiatry HERE & ask what they're' doing to Prevent Type 2 Diabetes?
A retina specialist is a medical doctor who has specialized in ophthalmology and sub-specialized in diseases and surgery of the vitreous body of the eye and the retina. This subspecialty is sometimes known as vitreoretinal medicine. They care for those that have lost their sight due to T2D. What are they doing for PREVENTION of T2D?
88 Million Americans are PRE DIABETIC. How many times we hear "I didn't know."
Take care of yourself should be obvious but we're tough, it's not going to happen to me,
I'm busy blah blah blah.
See your Doctor for routine check ups.
We need you to help us with the mission of PREVENTING TYPE 2 DIABETES. Take care!
PickleballPlay.org is our outreach campaign to raise awareness. Organizing Informal weekly games, tournaments, parties & cooperate campuses (temporary court, paddles, balls & instruction) as part of their wellness initiative.
We value pickleball as a sport & community as well as the fun, competitive game with the HEALTHY LIVESTYE benefits that comes with it.
That LIVESTYLE supports our mission & vision of PT2D.
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The BLUE ZONE PROJECT document below
THE ECONOMIC IMPACT Document below
White paper on the impact of COVID-19 on Communities. Document below.
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