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A bite of diabetes prevention: Eight easy steps
Want to do everything you can to prevent diabetes? Start by thinking about what you eat. According to Marsha Hughes, Registered Dietician, Director of HealthEast Diabetes Care and diabetes educator for more than 20 years, research shows that a behavior change now can delay or even prevent the onset of diabetes. Here are eight easy steps to start:
- Find out if you’re at risk for developing type 2 diabetes or have pre-diabetes. "If you have a family history of diabetes, have high blood pressure, or are inactive and gain weight as you age, your risk is higher. There is now a simple blood sugar test that can tell you if you’re pre-diabetic."
- Become a clock-watcher. "Don’t skip meals or go more than five hours between meals or healthy snacks."
- Control the carbs. "The rule of thumb: A healthy amount of carbohydrates is 60 grams per meal. Some points of reference: A slice of bread, an 8-oz. glass of milk or a small apple are about 15 grams each."
- Eat all the veggies you want — almost. "Load up on your greens and other vegetables, but limit your servings of starchy vegetables like peas and corn."
- Reach for the fruits; go whole-hog on whole grains. "At least three or more whole fruits a day, and seek out whole-grain breads or cereals."
- Stop drinking your sugar. "If you’re drinking lots of soft drinks or fruit juices, stop. Milk is loaded with good nutrition. And water is always best, or try calorie-free drinks."
- Serve it up home-style. "Try to eat more meals at home, avoid pre-packaged and fast foods, and think farm-fresh produce. The closer your fruits and veggies are to the food source, the healthier they’re going to be."
- One last first step. "Get moving! Research in pre-diabetes shows that increasing activity is key in lowering your risk of a diabetes diagnosis."
Concerned that you or someone you love might have pre-diabetes? HealthEast offers a Pre-Diabetes Community Program, providing information and support.
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