Like many people, the members of theDiabetes Prevention Program (DPP) had thoughtabout changing their lifestyle habits. Manywanted to eat better foods, be more active, andshed some pounds.

When they signed up for the DPP, somebecame part of the lifestyle group. The peoplein this part of the study would learn about foodchoices, being more active and losing weight.They would learn what was good to eat and what

to avoid. They would also learn small stepsthat would lead to life-long habits of eatinghealthy food.

In short, DPP lifestyle group members wouldlearn how to break the habit of eating chips,chocolate, cheeseburgers and curly fries. Manyworked on slow changes and kept at it until thechanges became a way of life. They did it! Nowthey usually reach for the right things to eat.Heres how they did it.

Its snack time at a Southwest reservation community. Someone from the Gila River,Zuni, Salt River or urban Phoenix community reaches for something to nibble on.What would they reach for? Packaged snack cakes, cheesy chips or a can of pop? Butthings have changed! Sugar and fat-filled snacks are rarely found in some peopleshomes. In their places are fresh fruits and vegetables, yogurt, pretzels, sugar-freedrinks and water.

Glorietta Laeka (Zuni), Connie Lateyice (Zuni), Sadie Bitsoie (Navajo) and Ruby Mitchell (Navajo)(clockwise from left) learned that small changes in eating can have big results.

They Made the Change

You Can Too!To Healthy Food

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Improving food choicesMany learned about the

link between food choices anddiabetes. They learned thathigh fat and high sugar foodchoices lead to weight gain.This extra weight can cause thebodys insulin to not work aswell as it should.

When you are overweight,your bodys insulin may notwork as well to move bloodsugar into all your muscles andcells. Over time, the sugarbuilds up in the blood. Whenthe sugar builds up in theblood, a person has diabetes.

For many of the DPPgroup members, this was thefirst time they understood howeating the wrong kinds of foodcan lead to diabetes. I wouldalways fix the family ourfavorite, chili cheese fries, allthe time. But the DPP taughtme how to eat better, not onlyme but my family as well,recalls Connie Lateyice(Zuni).

Slowly, members changedhow they thought of food.Food became something thebody needed to stay strong andhealthy.

Whats in that french fry?Each week the members

met with their DPP lifestylecoaches. They talked aboutwhat is in food, the amount offat and the calorie content. Inot only taught myself, but myhusband, how much fat is in alarge order of french fries,recalls Sadie Bitsoie (Navajo).

Glenda Fifer (Pima) saysthe DPP staff helped her learnmany new things about food.I didnt know how to makethe right kinds of food choices.The information reallyhelped me.

Knowing more about foodhelped DPP lifestyle membersbecome aware of food choices.They were ready to start thesmall steps to change theireating habits.

What they didThe DPP staff helped

everyone learn the number ofcalories and amounts of fat indifferent foods.

Many began to eat lesshigh-fat and high-calorie food.They chose more fruits,vegetables and low-fat meats.They learned new recipes andways to cook. They startedbaking, boiling and broilingmeats and other dishes. Theyfried foods less often.

Margaret Townsend(Shoshone) used to eat ice

cream and drink pop everyday. I dropped the ice creamand pop. I started eatingvegetables and drinkingwater.

Some, like Glorietta Laeka(Zuni), cut way back ondouble cheeseburgers andpotato chips. Ruby Mitchell(Navajo) quit her afternoonsnack habit of fry-bread andpop. Emma Foster (Navajo)cut back on red meat, andstarted eating more wholegrains and vegetables.

DPP lifestyle members alsostarted reading labels, andeating smaller portions. NowI know how to judge a portionof beans -- thats not a big pileof beans, but about half acup, says Wilfred Wellington(Pima). To enjoy a regular-sized portion, Wilfred alsolearned to eat more slowly. Ichew my food many times, so Ifeel full when Im finished.

But one of the greatest newhabits was a surprise -- it wasa new feeling of discipline.

WilfredWellington(Pima)stoppedeating Pimaportions andstarted eatingregular-sizedportions offood.

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The group members learned towrite down what they ateevery day. This habit helpedthem notice what they wereeating, and to make betterchoices. Keeping a list ofwhat they ate gave themstructure and control of theirdaily food choices. It is ahabit many have stuck with.I write down what I eat everyday. Im organized, saysMargaret.

I keep a log and writedown what I eat, the caloriesand fat grams. I feelaccountable, says PhyllisSmith (Navajo).

Passing on the good habitsWith each passing day,

members say sticking to thenew habits became easier.Many saw results right away.After Margaret cut back on ice

cream and pop, she lost 20pounds. Other members werealso inspired by losing weightand gaining more energy.They were happy that theywere passing on the goodeating habits to others.

My children are liking allthe good food I now servethem, says Connie. Theycant seem to get enough freshfruit. They really like it.

Rosie Delgados (Pima)household of nine all madechanges in what they eat.They are reaching for the rightsnack and the right portionsize. They often by-passchips, sweets and pop.

When Rosie sees herhusband and children choosinglow-fat and low-sugar food, itmakes her feel good. Thesechanges will help themprevent diabetes, she says.

Phyllis Smiths(Navajo) sonJonathanWhitesingerand herdaughterAlyssa Smithenjoy morefruits andvegetables.

Food Choices, Then and NowName What they chose then What they choose now

Connie Lateyice (Zuni) chili cheese fries, pop a salad, apple or carrot sticks

Ruby Mitchell (Navajo) burger, fries, potato chips salads, fruit cocktail, pretzels

Phyllis Smith (Navajo) after-work hamburger after-work fresh fruit

Sadie Bitsoie (Navajo) eggs, bacon, fried potatoes skim milk, yogurt, toast

Rosie Delgado (Pima) chocolate candy, cookies yogurt, sugar-free cookies

Glenda Fifer (Pima) fried meats baked or broiled meats

Margaret Townsend (Shoshone) buffet plates piled high buffet salads, no dressing

Wilfred Wellington (Pima) beans cooked with lard beans cooked with water

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