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Add More Physical Activity

The following diabetes prevention tips can help add physical activity to your daily routine:
 
  • Dance it away -- show your kids the dances you used to do when you were their age.
     
  • Deliver a message in person to a co-worker instead of e-mailing it.
     
  • Take the stairs to your office. Or take the stairs as far as you feel comfortable, and then take the elevator.
     
  • Make a few less phone calls. Instead, catch up with friends during a regularly scheduled walk.
     
  • March in place while you watch TV.
     
  • Park as far away as possible from your favorite store at the mall.
     
  • Select an exercise video from the store or library.
     
  • Get off the bus one stop earlier and walk the rest of the way home or to work at least two days a week.
     

Make Healthy Food Choices

The following tips can help you make healthier food choices:
 
  • Snack on veggies.
     
  • Try getting at least one new fruit or vegetable every time you shop for groceries.
     
  • Macaroni with low-fat cheese can be a main dish. Serve it with your favorite vegetable dish and a salad.
     
  • Try eating foods from other countries. Many international dishes feature more vegetables, whole grains and beans, and less meat.
     
  • Cook with a variety of spices instead of salt.
     
  • Find a water bottle you really like (church or club event souvenir, favorite sports team, etc.) and drink water from it wherever and whenever you can.
     
  • Always keep a healthy snack with you.
     
  • Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
     
  • Try different recipes for baking or broiling meat, chicken, and fish.
     
  • Try to choose foods with little or no added sugar.
     
  • Gradually work your way down from whole milk to 2 percent milk to 1 percent milk until you're drinking and cooking with fat-free (skim) milk.
     
  • Try keeping 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.
     
  • Eat foods made from a variety of whole grains every day -- such as whole-wheat bread, brown rice, oats, and whole-grain corn. Use whole-grain bread for toast and sandwiches; substitute brown rice for white rice in home-cooked meals and when dining out.
     
  • Don't shop for groceries on an empty stomach, and make a list before you go.
     
  • Read food labels. Choose foods with lower fat, saturated fat, calories, and salt.
     
  • Fruits are colorful and make a welcoming centerpiece for any table. Have a nice chat while sharing a bowl of fruit with family and friends.
     
  • Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.
     
Written by/reviewed by:
Last reviewed by: Arthur Schoenstadt, MD
Last updated/reviewed:
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