PREVENTION OF DIABETES

AMERICAN DIABETES ASSOCIATION

ARE YOU AT RISK?

• YOU CAN PREVENT OR DELAY TYPE 2 DIABETES. STAY AT A HEALTHY WEIGHT, EAT WELL AND BE ACTIVE. WITH THESE STEPS, YOU CAN STAY HEALTHIER LONGER AND LOWER YOUR RISK OF DIABETES. (WWW.DIABETES.ORG)

LOWER YOUR RISK

OVERWEIGHT ONE VERY HELPFUL WAY TO PREVENT AND MANAGE MANY HEALTH ISSUES LIKE TYPE 2 DIABETES, HEART

DISEASE, HIGH BLOOD PRESSURE, UNHEALTHY, CHOLESTEROL, AND HIGH BLOOD GLUCOSE IS TO

REMAIN AT A HEALTHY WEIGHT.

HEALTHY EATING IN ORDER TO LOWER YOUR RISK FOR TYPE 2 DIABETES AND HEART DISEASE ONE OF THE MOST IMPORTANT THINGS YOU CAN

DO IS MAINTAIN HEALTHY EATING HABITS.

BEING PHYSICALLY ACTIVE

BEING PHYSICALLY ACTIVE CAN BENEFIT YOU MAJORLY, NO

MATTER HOW ACTIVE YOU HAVE BEEN IN THE PAST.

OVERWEIGHTYOUR WEIGHT AND YOUR RISK

BEING OVERWEIGHT

BEING OVERWEIGHT RAISES YOUR RISK FOR TYPE 2 DIABETES, HEART

DISEASE, STROKE, AND OTHER MEDICAL ISSUES. LOSING WEIGHT

CAN HELP YOU PREVENT AND MANAGE THESE PROBLEMS. YOU DON'T HAVE TO LOOSE A LOT OF WEIGHT TO MAKE A DIFFERENCE. EVEN LOSING 10-15 POUNDS CAN

BENEFIT YOU TREMENDOUSLY.

GETTING STARTED

WEIGHT LOSS CAN BE HARD BECAUSE IT MEANS MAKING

CHANGES IN THE WAY YOU EAT AND IN YOUR PHYSICAL ACTIVITY.

LOSING WEIGHT ALSO TAKES TIME, AND THAT CAN BE

FRUSTRATING. THE GOOD NEWS IS THAT YOU CAN LOSE WEIGHT

AND KEEP IT OFF, EVEN IF YOU'VE NEVER DONE IT BEFORE.

WHAT WORKS TO KEEP THE WEIGHT OFF

CUT BACK CALORIES AND FAT PHYSICAL ACTIVITY MOST OF

THE WEEK EAT BREAKFAST EVERY DAY RECORD WEIGHT, FOOD AND

DRINKS, PHYSICAL ACTIVITY DAILY

LIFESTYLE CHANGES DEVELOP A SUPPORT SYSTEM SET ACHIEVABLE GOALS TAKE SMALL STEPS

(www.diabetes.org)

HEALTHY EATING

BUILD A HEALTHIER PLATE

• USE A GROCERY LIST WHEN SHOPPING FOR FOOD TO HELP YOU CHOOSE MORE FRESH VEGETABLES, FRUITS, AND WHOLE GRAINS.

• BUY LEANER MEATS (SUCH AS CHICKEN, TURKEY AND LEAN CUTS OF PORK OR BEEF SUCH AS SIRLOIN OR CHUCK ROAST) AND LOWER FAT DAIRY PRODUCTS (LIKE LOW-FAT OR SKIM MILK AND YOGURT).

• BUY WHOLE GRAIN BREADS AND CEREALS.

• SAVE MONEY BY BUYING LESS SODA, SWEETS AND CHIPS OR OTHER SNACK FOODS.

• REMEMBER THAT SPECIAL "DIETETIC" OR "DIABETIC" FOODS OFTEN COST EXTRA MONEY AND MAY NOT BE MUCH HEALTHIER THAN SIMPLY FOLLOWING THE SUGGESTIONS GIVEN HERE.

SHOP SMART • SET ASIDE SOME TIME TO PLAN YOUR

WEEKLY MEALS. • STOCK YOUR PANTRY WITH PLENTY OF

HEALTHY BASICS, INCLUDING BROWN RICE, WHOLE GRAIN PASTA, CRACKERS AND CEREALS.

• REMEMBER THAT FRESH FRUITS AND VEGETABLES ARE USUALLY HEALTHIER THAN CANNED OR FROZEN, BUT IT IS BETTER TO HAVE CANNED OR FROZEN FRUITS OR VEGETABLES THAN NONE AT ALL!

• WHEN YOU RUN OUT, PUT THE ITEMS ON YOUR GROCERY LIST SO YOU'LL ALWAYS HAVE THEM ON HAND.

• SHOP ONLY FROM YOUR GROCERY LIST.• AVOID AISLES THAT CONTAIN FOODS HIGH

IN CALORIES BUT LOW IN VITAMINS AND MINERALS SUCH AS CANDY, COOKIES, CHIPS AND SODAS.

• NEVER SHOP WHEN YOU ARE HUNGRY AND MIGHT BE TEMPTED BY A LESS HEALTHY FOOD

EAT SMART• TO CUT DOWN ON THE SODIUM IN CANNED

VEGETABLES, DRAIN AND RINSE THEM BEFORE HEATING IN FRESH WATER. YOU CAN DO THE SAME TO CUT DOWN ON ADDED IN CANNED FRUITS OR BETTER YET, BUY THEM PACKED IN JUICE (NOT SYRUP).

• TRY STARTING MEALS WITH A SALAD OR A BROTH OR TOMATO- BASED SOUP WITH LOTS OF VEGETABLES. THIS HELPS YOU EAT MORE GOOD-FOR-YOU VEGGIES WHILE FILLING YOU UP BEFORE YOU GET TO THE HIGHER FAT AND CALORIE COURSES.

• MAKE HEALTHY SNACK FOODS EASY TO FIND IN YOUR KITCHEN. FOR EXAMPLE, WHEN YOU GET HOME FROM WORK OR SCHOOL, PUT SOME FRESH CARROTS, GRAPES OR PRETZELS OUT ON THE COUNTER INSTEAD OF A BAG OF CHIPS.

• IN RESTAURANTS, ASK IF MEATS CAN BE GRILLED RATHER THAN FRIED, AND REQUEST SAUCES AND DRESSINGS ON THE SIDE. REMEMBER TO CHOOSE FRUIT, SALAD OR OTHER VEGETABLES AS SIDE ITEMS, RATHER THAN FRENCH FRIES. ORDER A SALAD OR SOUP TO START AND THEN SHARE AN ENTRÉE. SAVE MONEY, AND LOTS OF CALORIES, BY SKIPPING DESSERT.

It can seem hard to make healthy food choices, particularly if you are on a budget and short on time. But there are some simple steps you can take to help you and your family eat healthier. Choose 2 or 3 of these suggestions to start today. Then come back another day and try a few more.

(www.diabetes.org)

PHYSICAL ACTIVITY

BENEFITS • HELPS TO MANAGE OR PREVENT

MEDICAL ISSUES

• LOWERS YOUR RISK OF PRE-DIABETES, TYPE 2 DIABETES, HEART DISEASE AND STROKE

• RELIEVES STRESS

• STRENGTHENS YOUR HEART MUSCLES AND BONES

• IMPROVES YOUR BLOOD CIRCULATION

• KEEPS YOUR BODY AND YOUR JOINTS FLEXIBLE

BEST KINDS OF PHYSICAL ACTIVITY

1. ACTIVITY- WALKING, USING THE STAIRS, MOVING AROUND THROUGHOUT THE DAY

2. AEROBIC EXERCISE, SUCH AS BRISK WALKING, SWIMMING OR DANCING

3. STRENGTH TRAINING, SUCH AS LIFTING LIGHT WEIGHTS

4. FLEXIBILITY EXERCISES, SUCH AS STRETCHING

TIPS • KEEP RECORD OF YOUR PROGRESSKEEP TRACK OF YOUR ACTIVITY. YOU MIGHT FIND THAT WRITING EVERYTHING DOWN HELPS KEEP YOU ON TARGET. THINK ABOUT WHAT WORKS BEST FOR YOU. YOU MIGHT TRY A NOTEBOOK, CALENDAR, SPREADSHEET, CELL PHONE OR ONLINE ACTIVITY TRACKER TO LOG AND RECORD YOUR PROGRESS

• BUILD A SUPPORT SYSTEMIT MAY BE HELPFUL TO MEET ON A REGULAR BASIS WITH OTHERS WHO ARE ALSO TRYING TO BE ACTIVE. THINK ABOUT JOINING A GROUP FOR EXERCISE OR GENERAL SUPPORT. OR FIND A WALKING BUDDY. THEN WORK TOGETHER TO REACH YOUR GOALS.

(www.diabetes.org)

PRE-DIABETESTHERE ARE SEVERAL WAYS TO DIAGNOSE DIABETES. EACH WAY USUALLY NEEDS TO BE REPEATED ON A SECOND DAY TO DIAGNOSE DIABETES. TESTING SHOULD BE CARRIED OUT IN A HEALTH CARE SETTING (SUCH AS YOUR DOCTOR’S OFFICE OR A LAB). IF YOUR DOCTOR DETERMINES THAT YOUR BLOOD GLUCOSE LEVEL IS VERY HIGH, OR IF YOU HAVE CLASSIC SYMPTOMS OF HIGH BLOOD GLUCOSE IN ADDITION TO ONE POSITIVE TEST, YOUR DOCTOR MAY NOT REQUIRE THE SECOND TEST TO DIAGNOSE DIABETES.

(www.diabetes.org)

A1CTHE A1C TEST MEASURES YOUR AVERAGE BLOOD GLUCOSE FOR THE PAST 2 TO 3 MONTHS. THE ADVANTAGES OF BEING DIAGNOSED THIS WAY ARE THAT YOU DON'T HAVE TO FAST OR DRINK ANYTHING. DIABETES IS DIAGNOSED AT AN A1C OF GREATER THAN OR EQUAL TO 6.5%

Result A1C

Normal less than 5.7%

Prediabetes 5.7% to 6.4%

 Diabetes 6.5% or higher

(www.diabetes.org)

FASTING PLASMA GLUCOSE (FPG)

• THIS TEST CHECKS YOUR FASTING BLOOD GLUCOSE LEVELS. FASTING MEANS AFTER NOT HAVING ANYTHING TO EAT OR DRINK (EXCEPT WATER) FOR AT LEAST 8 HOURS BEFORE THE TEST. THIS TEST IS USUALLY DONE FIRST THING IN THE MORNING, BEFORE BREAKFAST. DIABETES IS DIAGNOSED AT FASTING BLOOD GLUCOSE OF GREATER THAN OR EQUAL TO 126 MG/DL Result FPG

Normal less than 100MG/DL

Prediabetes 100 MG/DL TO 125 MG/DL

 Diabetes 126 MG/DL or higher

(www.diabetes.org)

ORAL GLUCOSE TOLERANCE TEST (OGTT)THE OGTT IS A TWO-HOUR TEST THAT CHECKS YOUR BLOOD GLUCOSE LEVELS BEFORE AND 2 HOURS AFTER YOU DRINK A SPECIAL SWEET DRINK. IT TELLS THE DOCTOR HOW YOUR BODY PROCESSES GLUCOSE. DIABETES IS DIAGNOSED AT 2 HOUR BLOOD GLUCOSE OF GREATER THAN OR EQUAL TO 200 MG/DL - SEE MORE AT: HTTP://WWW.DIABETES.ORG/ARE-YOU-AT-RISK/PREDIABETES/#STHASH.NECECLVU.DPUF

Result OGTT

Normal  less than 140 mg/dl

Prediabetes  140 mg/dl to 199 mg/dl

 Diabetes 200 mg/dl or higher

(www.diabetes.org)

MAKING HEALTHY FOOD CHOICES• EATING WHOLE GRAINS AND STARCHY VEGETABLES• DAIRY PRODUCTS TO GET CALCIUM AND HIGH-QUALITY PROTEIN• DRINK WATER, UNSWEETENED TEAS, COFFEES, DIET SODA, AND OTHER LOW-

CALORIE DRINKS AND MIXES• KNOW THE DIFFERENCE BETWEEN HEALTHY AND UNHEALTHY FATS• MODERATE AMOUNTS OF ALCOHOL (WOMEN NO MORE THAN 1 DRINK PER

DAY, MEN NO MORE THAN 2 DRINKS PER DAY)

RESOURCES

• READ THE BOOK: WHAT DO I EAT NOW? PATTI B. GEIL, MS, RD, FADA, CDE; AND TAMI A. ROSS, RD, LD, CDE

• DIABETES FORECAST: A GUIDE TO HEALTHY LIVING MAGAZINE

• FOR MORE INFORMATION PLEASE VISIT THE AMERICAN DIABETES ASSOCIATION WEBSITE

REFERENCES

• "AMERICAN DIABETES ASSOCIATION." AMERICAN DIABETES ASSOCIATION. AMERICAN DIABETES ASSOCIATION, SUMMER 1995. WEB. 04 AUG. 2015. <HTTP://WWW.DIABETES.ORG/>.

Amanda Litchfield DEWS HPE STUDINT INTERN