Although people with diabetes can prevent or delay complications by keeping blood glucose levels close to normal, preventing or delaying the development of type 2 diabetes in the first place is even better. Losing a small amount of weight, by getting 30 minutes of physical activity five days a week and eating healthy, will help in preventing diabetes. To get started, use these tips for ideas on moving more, eating healthier, and tracking your progress.

Tips for Eating Healthier

The following tips are designed to help you make healthier eating choices:

1. Place less food on your plate.
2. Keep meat, poultry, and fish servings to about 3 ounces (about the size of a deck of cards).
3. Make less food look like more by serving your meal on a salad or breakfast plate.
4. Try not to snack while cooking or cleaning the kitchen.
5. Try to eat sensible meals and snacks at regular times throughout the day.
6. Make sure you eat breakfast every day.
7. Enjoy a heart-healthy diet.
8. Use broth and cured meats (smoked turkey and turkey bacon) in small amounts. They are high in sodium. Low-sodium broths are available in cans and powder.
9. Share your desserts.
10. When eating out, have a big vegetable salad, then split an entrée with a friend or have the other half wrapped to go.
11. Stir fry, broil, or bake with non-stick spray or low-sodium broth, and try to cook with less oil and butter.
12. Drink a glass of water or other “no-calorie” beverage 10 minutes before your meal to take the edge off your appetite.
13. Select the healthier choice at fast food restaurants. Try grilled chicken instead of the cheeseburger. Skip the French fries or replace the fries with a salad.
14. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).
15. It takes 20 minutes for your stomach to send a signal to your brain that you’re full. Eat slowly.
16. Eat a small meal.
17. Teaspoons, salad forks, or child-size utensils may help you take smaller bites and eat less.
18. You don’t have to cut out the foods you love to eat. Just cut down on your portion size and eat them less often.

Make Healthy Food Choices

The following tips can help you make healthier food choices:

1. Snack on veggies.
2. Try getting at least one new fruit or vegetable every time you shop for groceries.
3. Cook with a variety of spices instead of salt.
4. Always keep a healthy snack with you.
5. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.
6. Try different recipes for baking or broiling meat, chicken, and fish.
7. Try to choose foods with little or no added sugar.
8. Try keeping a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods high in fat or calories.
9. Don’t shop for groceries on an empty stomach, and make a list before you go.
10. Read food labels. Choose foods with lower fat, saturated fat, calories, and salt.
11. Fruits are colorful and make a welcoming centerpiece for any table. Have a nice chat while sharing a bowl of fruit with family and friends.
12. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a slice of cake. Peel and eat an orange instead of drinking orange juice.

Nurture Your Mind, Body, and Soul

The following tips can help you find balance as you strive to be healthy:

1. Don’t try to change your entire way of eating and exercising all at once. Try one new activity or food a week.
2. Find mellow ways to relax — try deep breathing, take an easy-paced walk, or enjoy your favorite easy listening music.
3. Give yourself daily “pampering time” and honor this time like any other appointment you make, whether it’s spending time reading a book, taking a long bath, or meditating.
4. Try not to eat out of boredom or frustration. If you’re not hungry, do something else.
5. Honor your health as your most precious gift.