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It’s Not Too Late to Help Prevent Type 2 Diabetes

Did you know that as you get older, you have a greater chance of developing type 2 diabetes? Your risk increases if you are age 45 or older, are overweight or obese, or if you have a family history of diabetes. You can take steps to help prevent or delay getting type 2 diabetes. Eating a healthy diet makes a difference. If you are overweight, losing even a modest amount of weight can help. Taking steps to lose weight can include eating smaller meal portions and choosing healthy foods. Here are a few tips to help you get started.

Reduce portion sizes. Fill half of your plate with fruits and vegetables. Fill one quarter with a lean protein, such as chicken or turkey or beans. Fill one quarter with a whole grain, such as brown rice or whole-wheat pasta. Share your main dish when eating out or wrap half of it to go.

Start now to get moving — and have fun! Moving more and sitting less can help you lose weight or stay at a healthy weight. It also can help you improve your strength and become more flexible. Ask your doctor how you can safely start to be more active. Find ways to move more every day. Add more activity each day until you reach at least 30 minutes a day, 5 days a week.

Source: National Diabetes Education Program

December 21, 2015

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