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Get Real! You Don't Have to Knock Yourself Out to Prevent Diabetes.Studies show that people at high risk for type 2 diabetes can prevent or delay the disease if they lose as little as 10 pounds—by walking 30 minutes 5 days a week andmaking healthy food choices. Keep in mind that small steps can lead to big rewards.

Use these tips for ideas to move more and make healthy food choices.

Take your first step today!

Step 1: Move More.

Step 2: Make Healthy Food Choices.

Step 3: Start Your GAME PLAN to Prevent Diabetes.

Step 1 Move More.

Plan to get at least 30 minutes of physical activity 5 days each week to help you lose weight. You can get this amount in small ways throughout the day. If you have not been active, talk to your doctor and start slowly to build up to your goal.

Here are some ideas to fit more physical activity into your day.

check Park your car farther away from stores, movie theaters, or your office.
check Use TV breaks to stretch, take a quick walk around your home, do some sit-ups, or march in place.
check Get your friends and family involved. Set a standing walking date. Or do something that everyone enjoys—shoot hoops, take a bike ride, or line dance.
check Walk during your lunch break
check Deliver a message to a co-worker in person instead of by email. Take the stairs to your office instead of the elevator.

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Step 2 Make Healthy Food Choices.

Eat healthier. A photo of a couple preparing a saladChoose food that are low in fat, sugar, and calories to help you lose weight. Limit portion sizes.

Start today to:

check Eat a variety of colorful vegetables and fruits.

Use this chart as a guide for portion sizes

Portion Sizes

Graphic image of an ice cream scoop1/2 cup of rice or pasta =
An ice cream scoop

Graphic image of dice 1 1/2 ounces of cheese =
Four dice

Graphic image of cards3 ounces of meat or fish =
Deck of cards

Graphic image of a ping pong ball2 tablespoons peanut butter =
A ping pong ball



check Choose whole grain foods—whole wheatbread and crackers, oatmeal, brown rice,and cereals.
check Lower fat intake—broil or bake poultry,meats, and fish instead of frying.
check Lighten your recipes by using nonfat or low-fat milk, yogurt, cheese, sourcream, cream cheese, or mayonnaise.Use cooking spray instead of oil.
check Avoid getting too hungry by eating a healthy snack between meals.
check Do not keep chips, cookies, or candy in your home. Instead, for snacks have raw vegetables, fruit, low-fat or nonfatyogurt, or a handful of nuts, pumpkinseeds, or sunflower seeds.
check Choose water to drink.

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Step 3 Start Your GAME PLAN to Prevent Diabetes.

The key to losing weight and preventing diabetes is to make long-term changes that work for you—every day.

Taking these steps is a great way to get started.

The National Diabetes Education Program(NDEP) offers materials that can help youmake healthy food choices and move more to prevent or delay type 2 diabetes. To order a free copy of Your GAME PLAN to Prevent type 2 Diabetes go to www.YourDiabetesInfo.org or call 1-888-693-NDEP.

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A message from the National Diabetes Education Program, sponsored by the National Institutes of Health and the Centers for Disease Control and Prevention.

Janet O. Brown, R.N., M.S.N., M.P.H., Clinical Trials Manager, Albert Einstein College of Medicine, Bronx, NY, reviewed this material for accuracy.

Revised December 2007 NIH Publication No. 08-6400 NDEP-76

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