Home Monthly Health Message Archive. Diabetes Prevention: 5 Tips for Taking Control. October Karen Ensle Ed. Follow these tips: Get more physical activity.

Get outside and walk with family and friends. There are many benefits to regular physical activity. Exercise can help you to lose weight, lower your blood sugar, boost your sensitivity to insulin which helps to keep your blood sugar within a normal range.

Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from both aerobic and stretching exercises. Get plenty of dietary fiber.

Fiber may help you to reduce your risk of diabetes by improving your blood sugar control. It will also lower your risk of heart disease and promote weight loss by helping you to feel full. In general, the average adult needs 25—35 grams of fiber daily.

Drink plenty of water when consuming high fiber foods. High fiber foods include fruits, vegetables, beans, whole grains and nuts.

Go for whole grains. Whole grains may reduce your risk of diabetes by helping to maintain your blood sugar levels. Try to make at least half your grains whole grains each day.

Lose weight if you need to, become more physically active, and follow a reduced-calorie eating plan. For more support, you can find a lifestyle change program near you through the National Diabetes Prevention Program.

Gestational diabetes is a type of diabetes that develops during pregnancy. Most of the time, gestational diabetes goes away after your baby is born. Even if your gestational diabetes goes away, you still have a greater chance of developing type 2 diabetes within 5 to 10 years.

Your child may also be more likely to become obese and develop type 2 diabetes later in life. Making healthy choices helps the whole family and may protect your child from becoming obese or developing diabetes.

This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health.

NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

Home Health Information Diabetes Diabetes Overview Preventing Type 2 Diabetes. English English Español. Diabetes Overview What Is Diabetes? Show child pages.

Risk Factors for Type 2 Diabetes Show child pages. Preventing Type 2 Diabetes Hide child pages. Managing Diabetes Show child pages.

Preventing Diabetes Problems Show child pages. Here are some things you can change to lower your risk: Lose weight and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your starting weight. Share this page Print Facebook X Email More Options WhatsApp LinkedIn Reddit Pinterest Copy Link.

These healthy fats can help improve insulin sensitivity and reduce inflammation. Protein Power Including lean protein sources in your meals can help control blood sugar levels and keep you feeling full for longer.

Opt for skinless poultry, fish, tofu, beans, and low-fat dairy products. These protein sources can be combined with whole grains and vegetables to create balanced and satisfying meals.

Breakfast: Spinach and Mushroom Omelet. In a non-stick pan, heat olive oil over medium heat. Add mushrooms and bell pepper. Sauté for minutes until tender. Add spinach and cook until wilted. In a separate bowl, beat the eggs and season with salt and pepper.

Pour the beaten eggs over the vegetables in the pan. Cook until the omelet is set, then flip and cook for an additional minute. Serve hot with a side of whole grain toast. Lunch: Quinoa and Black Bean Salad.

In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, cucumber, and red onion. In a separate small bowl, whisk together lime juice, olive oil, cilantro, salt, and pepper. Pour the dressing over the quinoa mixture and toss until well combined.

Serve chilled as a refreshing and satisfying lunch option. Dinner: Grilled Salmon with Roasted Sweet Potatoes and Green Beans.

For Green Beans:. For Roasted Sweet Potatoes. Preheat the grill to medium-high heat. In a small bowl, whisk together soy sauce, honey, lemon juice, minced garlic, salt, and pepper. Place the salmon fillets in a shallow dish and pour the marinade over them.

Let them marinate for 15 minutes. While the salmon is marinating, preheat the oven to °F °C. In a mixing bowl, toss the sweet potato cubes with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.

Spread the sweet potato cubes on a baking sheet lined with parchment paper. Roast in the preheated oven for about minutes or until tender and lightly browned.

In a separate mixing bowl, toss the green beans with olive oil, minced garlic, salt, and pepper. Heat a skillet over medium heat and add the green beans. Sauté for minutes until the green beans are tender-crisp.

Grill the marinated salmon fillets for about minutes per side or until cooked through and flaky. Serve the grilled salmon with roasted sweet potatoes and sautéed green beans for a nutritious and flavorful dinner. American Diabetes Association. Healthy Living Recipes. How Do I Losing just pounds can make a big difference.

Get started. Smoking reduces the amount of oxygen that reaches your organs and can cause high blood pressure, unhealthy cholesterol, heart attacks and strokes. If you have high blood pressure, you're not alone; it affects nearly one in three American adults.

You may need medication to get it under control. Researchers are exploring the link between type 2 diabetes and certain cancers. The two share some risk factors, such as age, gender and ethnicity, and lifestyle factors.

Breadcrumb Home About Diabetes Get smart about risks and diabetes prevention. Diabetes Prevention. Small changes lead to big results. Learn about lifestyle change programs Overweight? Know the impact. Need reasons to quit? Get Tips on Quitting.

High blood pressure If you have high blood pressure, you're not alone; it affects nearly one in three American adults.

Just be sure to check with your doctor about which activities are best for you and if there are any you should avoid. So, set a goal that works for you! And gradually work up to being active at a moderate intensity at least minutes per week. One way to do this is to aim for 30 minutes, 5 days a week.

Moderate-intensity activities are those that make you breathe harder and make your heart beat faster, such as a brisk walk.

Below is an example goal chart. The best way to stick with your goals and keep building on them is to measure them!

There are lots of free tracking apps for your phone or tablet. Good old-fashioned pen and paper work too. Some people swear by taking photos of everything they eat and drink to keep them accountable.

Download an example log [PDF — 36 KB]. Having their support and encouragement can help you stay on track. Who knows, you could even be helping someone you care about prevent type 2 diabetes along with you. There are lots of free online resources that can boost your motivation and confidence too.

A quick Internet search will show you no-cost communities with people who share your goals and challenges, and who could learn from your experience and you from theirs.

They could also refer you to specialists, such as a registered dietitian or mental health counselor, who can help you deal with a specific challenge. If you have prediabetes, ask your doctor if joining the National DPP might be a helpful step for you.

We hope this guide has helped you get started down the road to not only preventing type 2 diabetes, but also having more energy, better checkups, and better mental health.

View page as a [PDF — 2 MB]. Skip directly to site content Skip directly to search. Español Other Languages. On Your Way to Preventing Type 2 Diabetes.

Español Spanish Print. Minus Related Pages. What new version of yourself are you trying to create? First stop: Set a weight loss goal. Second stop : Make a nutrition plan for healthier eating. Keep moving: Set a physical activity goal for healthier movement.

Track your progress: Watch yourself succeed with a few easy steps. Prepare for the long run: Recognize the support you have to keep you going. Think About How You …. Eat in a Typical Week. Do other people, such as friends, family, or coworkers, influence what you eat?

Do you prepare your meals ahead of time, or decide in the moment what to eat? How comfortable are you with reading a nutrition label? How often do you eat out and where? What makes it easier for you to eat healthier? What makes it harder? Move in a Typical Week. How much of your commute is spent walking or biking?

How much time do you make for physical activity around the house, such as walking the dog, cleaning the house, or gardening? How often do you dedicate 30 minutes per day for physical activity, such as walking, biking, or swimming?

What are your favorite ways to be active? What makes it easier or more enjoyable for you to move more? Step 3 : Find a cue or hint for when to use your new routine. Your cue could be one of these: A specific time or place A feeling or emotion Other people in your life An action right before or right after a regular routine Tips: Make your new routine easy and the old one harder.

Decide how you can make this new routine more rewarding. Create opportunities to repeat and practice your new routine until it become automatic. First Stop : Set a Weight Loss Goal. Subtract that number from your current weight to determine your goal weight.

Second Stop: Make a Nutrition Plan for Healthier Eating. Make a plan. Your plan only needs two key ingredients to work: It should be based on healthy eating. It should be something you can keep doing.

Some basics to get started:. Master Portion Sizes Size it up: get a handle on portion size. Choose the Best Foods: Decoding Food Labels, Eating a Healthy Variety, and Quality Calories Use the Nutrition Facts label to make healthier choices.

Make Work, Home, Grocery Stores, and Restaurants Work for You. Take the work out of eating at work. Bring a healthy lunch from home instead of eating out. Keep fruit and vegetables in the fridge at work for snacks. Make home your healthy place.

Keep a few healthy snacks on hand in case food cravings hit. Create a grocery store game plan. Restaurants: Order with ease. Keep Moving: Set an Activity Goal for Healthier Movement. Example activity chart Goals: Number of days a week being active: How many active minutes each time: Total number of active minutes each week: Goal date: My physical activity goal for now: 3 20 60 March 1 My intermediate physical activity goal: 4 30 April 15 My ultimate physical activity goal: 5 30 May Find some healthy tips for being active.

Track Your Progress: Watch Yourself Succeed With a Few Easy Steps. Prepare for the Long Run: Get Support and Look Ahead. Get support. Consider these few examples of support: Ask if a friend would like to walk with you after dinner. Invite your kids to cook a healthy meal with you, or make a date night out of cooking with a partner.

Share your successes with people you can trust to encourage you. Go online. Remember, your doctor, physician assistant, or nurse practitioner can help you meet your goals. gov website belongs to an official government organization in the United States.

gov website. Share sensitive information only on official, secure websites. If you have diabetes, your blood sugar levels are too high. With type 2 diabetes , this happens because your body does not make enough insulin, or it does not use insulin well this is called insulin resistance.

If you are at risk for type 2 diabetes, you might be able to prevent or delay developing it. Many Americans are at risk for type 2 diabetes.

Your chances of getting it depend on a combination of risk factors such as your genes and lifestyle. The risk factors include:. If you are at risk for diabetes, you may be able to prevent or delay getting it.

Most of the things that you need to do involve having a healthier lifestyle. So if you make these changes, you will get other health benefits as well. You may lower your risk of other diseases, and you will probably feel better and have more energy. The changes are:. The information on this site should not be used as a substitute for professional medical care or advice.

Contact a health care provider if you have questions about your health. How to Prevent Diabetes. What is type 2 diabetes? Who is at risk for type 2 diabetes?

The changes are: Losing weight and keeping it off. Weight control is an important part of diabetes prevention.

For example, if you weigh pounds, your goal would be to lose between 10 to 20 pounds. And once you lose the weight, it is important that you don't gain it back.

Following a healthy eating plan. It is important to reduce the amount of calories you eat and drink each day, so you can lose weight and keep it off.