Diabetes prevention is proven, possible, and powerful.
The Diabetes Prevention Program (DPP) is a research study that proved that type-2 Diabetes could be prevented or delayed in persons with increased risk by losing a small amount of weight and getting 30 minutes of moderate-intensity physical activity five days a week. When you take steps to prevent Diabetes, you will also lower your risk for possible complications of diabetes such as heart disease, stroke, kidney disease, blindness, nerve damage, and other health problems.

 

Keys to success:

• Set a weight loss goal of 5-7% of your current weight.
• Eat a variety of foods that are low in fat and reduce the number of calories you eat per day.
• Get at least 30 minutes of moderate-intensity physical activity five days a week.

Set a Weight Loss Goal

Here’s how to figure out your weight loss goal. Multiply your weight by the percent you want to lose. For example, if John weighs 240 pounds and wants to lose 7 percent of his weight, he would multiply 240 by .07. John’s goal is to lose about 17 pounds and bring his weight down to 223 pounds.

Eat Healthy Foods

The DPP showed that you can prevent or delay the onset of diabetes by eating a low-fat and reduced calorie eating plan.

• Take in fewer calories than you burn during the day.
• Eat less fat, especially saturated fats and trans fats.
• Eat smaller portions of high fat and high calorie foods.

Step 1 should be to figure out how many calories and fat grams you should have
per day. Use this chart to figure out your goals for losing 1-2 pounds per week. (It is not
advised to eat less than 1,200 calories a day.)

 

Current Weight	Calories and Fat Grams per day
129 – 170 pounds	1200 Calories a day and 33 grams fat a day
175 – 215 pounds	1500 Calories a day and 42 grams fat a day
220 – 245 pounds	1800 Calories a day and 50 grams fat a day
250 – 300 pounds	2000 Calories a day and 55 grams fat a day

Source: DPP Lifestyle Manual of Operations

 

Step 2 should be to recognize the “bad” fats in your diet.

 

Saturated fat is found mostly in foods that come from animals like fatty cuts of beef, lamb, pork, poultry with skin, whole and 2% milk, butter, cheese, and lard. It can also be found in palm and coconut oil.

 

Trans fat is found in some of the same foods as saturated fat, such as vegetable shortening and hard or stick margarine. It can also be found in processed foods that are made with partially hydrogenated vegetable oils, for example, cookies, baked goods, fried foods and salad dressings.

 

Step 3 should be to develop a healthy eating plan.

 

A healthy eating plan is one that:

• Highlights eating fruits, vegetables, whole grains, and fat-free or low-fat milk,
  and milk products.
• Includes lean meats, poultry, fish, beans, eggs, and nuts.
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Eat a Variety of Healthy Foods From Each Food Group

Focus on fruits. Eat a variety of fruits — whether fresh, frozen, canned, or dried — rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods. Get 3 cups of lowfat or fat-free milk — or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk) — every day. For kids aged 2 to 8, it’s 2 cups of milk. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.

Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices — with more fish, beans, peas, nuts, and seeds.

Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).

Begin To Exercise

Research has shown that getting 30 minutes of moderate-intensity physical activity, such as brisk walking, five days a week, can delay the onset of diabetes. If you have not been active, start off slowly, building up to your goal. Try brisk walking, dancing, swimming, biking, jogging, or any physical activity that helps get your heart rate up. You don’t have to get all your physical activity at one time. Try getting some physical activity throughout the day in 10 minute sessions. There are lots of things you can do at home and at work to get more physical activity throughout the day. You don’t have to play a sport or go to a gym to be more active, unless that’s what you like to do. You can walk or try swimming, water aerobics, biking, dancing, or any activity that keeps you moving toward the goal of 30 minutes of moderate-intensity physical activity five days a week. Before you start a physical activity program, be sure to talk with your health care provider.