Unfortunately, diabetes is prevalent in America today and anyone can get it. But there are ways to prevent it if you stay on top of your diet, add exercise to your day, and focus on healthy habits. Here are 10 ways to get you on the right track:
1. Get moving
Turn off the TV after dinner and go for a walk instead. Try to get at least 30 minutes of moderate-intensity physical activity five days a week.
2. Add fruit
Fruit is your friend, so try and get a couple of servings a day. Eat a variety of fruits—whether fresh, frozen, canned, or dried, instead of juice, which has added sugars and is usually stripped of the fiber.
3. Vary your veggies
Try and get a good mix of colors on your plate when it comes to vegetables. Carrots, yellow peppers, spinach, beets, and spaghetti squash will not only make a beautiful plate, but will also add tons of vitamins and minerals to your diet.
4. Reduce portion sizes
At home, try and cut down on what you’re used to eating and pack the other half for lunch the next day. Or save it for tomorrow’s dinner. The same goes for when dining out; take some home or share it!
5. Eat more whole grains
Read labels and buy grains such as wheat, rice, oats, or corn that are referred to as “whole” in the list of ingredients. And when eating out, try and order brown rice or whole wheat pasta if that’s an option.
6. Choose lean meat
In short: bake it, broil it, or grill it. Stay away from frying your chicken dinner and try grilling it instead. By preparing your beef, poultry or fish in these healthy ways, you’ll cut way down on fat and calories. Try adding some extra spices until your taste buds have adjusted.
7. Cut back on alcohol
Try to limit your alcoholic beverage intake. If you drink alcohol, choose light beer and avoid mixed drinks, which have lots of calories and additives.
8. Drink water
And lots of it! Choose water or unsweetened tea instead of a regular 20-ounce soda or juice drink. By doing this, you can cut about 250 calories.
9. Stop smoking
Add type 2 diabetes to the long list of health problems linked with smoking. Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk.
10. Eat good fats
These are vegetable oils, nuts, seeds, and avocados. Stay away from palm oil and that nasty ingredient “partially hydrogenated vegetable oil”, which is found in many shelved baked goods.