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Health Connection: November 2016

Take Steps to Help Prevent Type 2 Diabetes

There are many ways to help reduce yourchances of developing Type 2 diabetes. Check out these easy-to-follow tips:

Make Healthy Food Choices

Choose to eat more vegetables, fruits and whole grains. Cut back on high-fat foods like whole milk, cheeses and fried foods. This will help you reduce the amount of fat and calories you take in each day.
Buy a mix of vegetables when you go food shopping. Choose veggie toppings like spinach,broccoli and peppers for your pizza.
Try eating foods from other countries. Many of these dishes have more vegetables, whole grains and beans. Buy frozen and low-salt (sodium) canned vegetables. They may cost less and keep longer than fresh ones.

Reduce Portion Sizes

If you are trying to eat smaller portions, eat half of a bagel instead of a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. Three ounces is about the size of your fist or a deck of cards. Drink a large glass of water 10 minutes before your meal so you feel less hungry. Keep meat, chicken, turkey and fish portions to about 3 ounces. If you choose to have dessert, share it.
Use teaspoons, salad forks or child-size forks, spoons and knives to help you take smaller
bites and eat less. Make less food look like more by serving your meal on a salad or
breakfast plate.
Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full. Listen to music while you eat instead of watching TV. (People tend to eat more while watching TV.)

Move More Each Day

Find ways to be more active each day. Try to be active for at least 30 minutes, five days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming and dancing are also good ways to move more.
Show your kids the dances you used to do when you were their age. Turn up the music and jam while doing household chores. Work out with an online video.
If you are looking for a safe place to be active, contact your local parks department
or health department to ask about walking maps, community centers and nearby parks.

— Source: National Institute of Diabetes and Digestive and Kidney Diseases

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