YOURGAMEPLAN

TO PREVENT TYPE 2 DIABETES

INFORMATION FOR PATIENTS
1

CONTENTS

Introduction 1

Overview of the Small Steps. Big Rewards. 

GAME PLAN 4

Am I at Risk for Type 2 Diabetes and 

Pre-diabetes? 11

Small Steps for Eating Healthy Foods 18

Small Steps for Getting More Physical Activity 28

Food and Activity Tracker Copier-Ready Pages 34

Additional Resources 37

The Small Steps. Big Rewards. GAME PLAN 

is based on the lifestyle modification strategies 

used in the Diabetes Prevention Program (DPP),

sponsored by the National Institutes of Health.

All of the DPP resources are available on the 

Internet at www.bsc.gwu.edu/dpp/manuals.htmlvdoc.

This booklet may be reproduced without permission,

but should be acknowledged accordingly.

1

INTRODUCTION

Diabetes prevention is proven, possible, and powerful.

Studies show that people at high risk for diabetes

can prevent or delay the onset of the disease by

losing 5 to 7 percent of their weight, if they are

overweight—that’s 10 to 14 pounds for a 200-

pound person. Two keys to success:

• Get at least 30 minutes of moderate-intensity

physical activity five days a week.

• Eat a variety of foods that are low in fat and

reduce the number of calories you eat per day.*

In other words, you don’t have to knock yourself

out to prevent diabetes.

Have you wondered or possibly been told that you

are at risk for developing diabetes or that you have

pre-diabetes? To find out more about what things

put you at risk, go to page 13 and read the “Are You

At-Risk Check List” section. If you haven’t already

done so, be sure to talk with your health care team

about your risk and whether you should be tested.

* See Small Steps for Eating Healthy Foods starting

on page 18 for examples of foods that are lower in

fat and calories.

You don’t have to

knock yourself out

to prevent diabetes.

The key is: small

steps that lead to

big rewards.
Get healthy eating and physical activity tips to keep

you focused and reach your goals. Learn more

from the list of groups and websites that can help

you lose weight and be more physically active.

GAME PLAN Food and Activity Tracker—This

booklet will help you keep track of the foods you

eat and how much physical activity you get. The

DPP study showed that those who kept a daily log

of their food intake and physical activity were

more likely to lose the recommended amount of

weight than those who did not. You can make

more copies as you need them. Feel free to

photocopy the Food and Activity Tracker pages at

the back of this booklet.

GAME PLAN Fat and Calorie Counter—Use this

booklet to look up the calories and fat grams in the

foods you eat and drink and record the amounts in

your Food and Activity Tracker.

Small steps lead to big rewards.

When you take steps to prevent diabetes, you will

also lower your risk for possible complications of

diabetes such as heart disease, stroke, kidney

disease, blindness, nerve damage, and other health

problems. That’s a big reward for you and your

family and friends.

This Small Steps. Big Rewards. GAME PLAN kit is

based on the Diabetes Prevention Program (DPP).

This research study proved that type 2 diabetes

could be prevented or delayed in persons with

increased risk by losing a small amount of weight

and getting 30 minutes of moderate-intensity

physical activity, such as brisk walking, five days a

week. We used the findings from the study to

prepare this kit and to make it as easy as possible

for you to take steps now to prevent diabetes.

Congratulations on taking your first small step!

Here’s what’s in your GAME PLAN kit:

GAME PLAN Booklet—This booklet will help you

take steps to prevent diabetes. Learn how to start

your own GAME PLAN by setting goals, and

tracking your progress. Learn more about 

pre-diabetes and your risk for getting diabetes.

2 3

Type 2 diabetes

can be prevented

... by losing a small

amount of weight 

and getting 

30 minutes of

activity, such as

brisk walking, five

days a week.

Those who kept a

daily log of food

intake were more

likely to lose the

recommended

amount of weight

than those who

did not.

When you take

steps to prevent

diabetes, you will

also lower your

risk for possible

complications.

That’s a big

reward for you

and your family

and friends.
5

One Small Step: Know your risk. Work with your

health care team to find out if you have 

pre-diabetes, a condition that puts you at risk for

type 2 diabetes. Learn more about your risk for

diabetes on page 13.

Big Reward: Knowing you can prevent or delay

diabetes can give you peace of mind. Ask yourself

these questions and write down your answers.

Why do you want to prevent diabetes?_______

_____________________________________

_____________________________________

Who do you want to do it for?_____________

_____________________________________

_____________________________________

Review your answers every week to help you stay

with your GAME PLAN.

One Small Step: Start your GAME PLAN. Use this

booklet to create your own GAME PLAN to

prevent diabetes. Work with your health care team,

family, and friends. All of you can form a winning

team to prevent diabetes. Here’s how to get started.

OVERVIEW OF THE SMALL STEPS. 

BIG REWARDS. GAME PLAN

Find out if you are

at risk for diabetes. 

Talk to your health

care provider.

OVERVIEW OF THE

SMALL STEPS. 

BIG REWARDS. 

GAME PLAN
7

Now, start thinking about how much better you

will feel when you reach your goal. Keep in mind

that losing even a small amount of weight can help

you prevent diabetes. Weigh yourself at least once a

week and write down your progress. Research

shows that people who keep track of their weight

reach their goals more often than those who don’t.

Eat healthy foods: Make healthy food choices to help

reach your weight loss goal. There are many weight

loss plans from which to choose. But the DPP

showed that you can prevent or delay the onset of

diabetes by losing weight through a low-fat,

reduced calorie eating plan, and by increasing

physical activity. Use the tips on pages 18–25 to eat

healthy and help you reach your goals.

6

Plan to set a weight loss goal: The key to preventing

diabetes is to lose weight by eating healthy foods

that are lower in fat and calories and being

physically active. Set a goal that you can achieve.

A good goal is to lose at least 5 to 10 percent (10 to

20 pounds if you weigh 200 pounds) of your

current weight. A 5 to 7 percent weight loss was

shown to have a big impact on lowering the risk of

diabetes in the DPP study.

Here’s how to figure out your weight loss goal.

Multiply your weight by the percent you want to

lose. For example, if John weighs 240 pounds and

wants to lose 7 percent of his weight, he would

multiply 240 by .07.

John’s goal is to lose about 17 pounds and bring

his weight down to 223 pounds.

Choose your weight loss goal:

My 5 percent goal will be to lose _______ pounds.

My 7 percent goal will be to lose _______ pounds.

My 10 percent goal will be to lose ______ pounds.

Losing 5 to 7

percent of your

weight is one 

big step to reduce

your risk of

diabetes.

240 pounds 

x .07 (7 percent)

16.8 pounds

240 pounds 

- 17 pounds

223 pounds

Make healthy food

choices to help

reach your weight

loss goal.
9

walking, dancing, swimming, biking, jogging, or any

physical activity that helps get your heart rate up. You

don’t have to get all your physical activity at one

time. Try getting some physical activity throughout

the day in 10 minute sessions. Use the tips on pages

28-33 to get moving toward your goals.

My goal is to start out by getting at least _______

minutes of physical activity ____ days per week and

to build up to 30 minutes, five days a week.

Big Reward: Losing weight by eating healthy and

getting more physical activity not only can help you

prevent diabetes, but it also lowers your risk for heart

disease, certain types of cancer, arthritis, and many

other health problems. Also, you will feel better, and

have more energy to do the things you enjoy.

One Small Step: Track your GAME PLAN progress. Write

down your goals in the GAME PLAN Food and

Activity Tracker. Make copies of the tracker and keep

them with you. Write down everything you eat and

drink. Then, when you have time, use the GAME

PLAN Fat and Calorie Counter booklet to add up

your calories and fat grams for the day.

Big Reward: Keeping track of what you eat and drink

and how many minutes of physical activity you get

each day is one of the best ways to stay focused and

reach your goals. As you lose weight, you will feel

better about yourself and about reaching your goal. 8

Figure out how many calories and fat grams you

should have per day. Use this chart to figure out 

your goals for losing one to two pounds per week.

Recommended Calories and Fat Grams Daily

**It is not advised to eat less than 1,200 calories a day

It is important 

to find out early if

you have diabetes

or if you are at risk

for developing it.

Try dancing,

swimming, biking,

walking, or any

activity that keeps

you moving for 30

minutes most days.

Current Weight

Calories and Fat Grams

per day

120 –170 pounds 1,200 calories a day 

33 grams fat a day

175 – 215 pounds 1,500 calories a day

42 grams fat a day

220 – 245 pounds 1,800 calories a day

50 grams fat a day

250 – 300 pounds 2000 calories a day

55 grams fat a day

Source: DPP Lifestyle Manual of Operations

My goal is to eat no more than ____ calories and _____

grams of fat per day. Use the Fat and Calorie Counter to

help you keep track of the number of fat grams and

calories you take in each day.

Move more: When you move more every day, you will burn

more calories. This will help you reach your weight loss

goal. Try to get at least 30 minutes of moderate-intensity

physical activity five days a week. If you have not been

active, start off slowly, building up to your goal. Try brisk
10

One Small Step: Start your own team to prevent

diabetes. You don’t have to prevent diabetes alone.

Invite other people to get involved. Try teaming up

with a friend or family member. Start a local

walking group with your neighbors or at work or

at your church. Trade healthy recipes and weight

loss tips with your co-workers. Tell other people

about the small steps you are taking to prevent

diabetes and make sure you help each other stick

to your GAME PLANs.

Big Reward: When you involve other people in your

GAME PLAN, you will be more likely to stay at it

and you will be helping others to prevent diabetes

and other health problems.

Take your next small step now! Add one or two

healthy changes every week. If you fall off the

wagon, don’t get down on yourself. Review your

GAME PLAN and get back on track. It’s not easy

to make lifelong changes in what you eat and in

your level of physical activity, but you can use the

tips and ideas in this booklet to help you stick to

your goals and succeed. And remember:

Preventing diabetes is good for you and for your

family and friends. Keep at it!

AM I AT RISK FOR

TYPE 2 DIABETES

AND PRE-DIABETES?

Take your next

small step now!

Add one or two

healthy changes

every week. 
13

Are You At-Risk Check List

Find out if you are at risk for diabetes and 

pre-diabetes.

There are many factors that increase your risk for

diabetes. To find out about your risk, check each

item that applies to you.

❑ I am 45 years of age or older.

❑ The At-Risk Weight Chart on page 15 that

shows my current weight puts me at risk.

❑ I have a parent, brother, or sister with diabetes.

❑ My family background is African American,

Hispanic/Latino, American Indian, Asian

American, or Pacific Islander.

❑ I have had diabetes while I was pregnant (this is

called gestational diabetes) or I gave birth to a

baby weighing 9 pounds or more.

❑ I have been told that my glucose levels are

higher than normal.

❑ My blood pressure is 140/90 or higher, or I have

been told that I have high blood pressure.

❑ My cholesterol (lipid) levels are not normal. My

HDL cholesterol (“good” cholesterol) is 

less than 35 or my triglyceride level is higher

than 250.

12

AM I AT RISK FOR TYPE 2 DIABETES

AND PRE-DIABETES?

What is diabetes?

Almost 21 million Americans have diabetes, a

serious disease in which blood glucose (blood

sugar) levels are above normal. Most people with

diabetes have type 2, which used to be called 

adult-onset diabetes. At one time, type 2 diabetes

was more common in people over age 45. But now

more young people, even children, have the disease

because many are overweight or obese.

Diabetes can lead to problems such as heart

disease, stroke, vision loss, kidney disease, and

nerve damage. About one-third of people with

type 2 diabetes do not even know they have it.

Many people do not find out they have diabetes

until they are faced with problems such as blurry

vision or heart trouble. That’s why you need to

know if you are at risk for diabetes.

What is pre-diabetes?

At least 54 million Americans over age 20 have 

pre-diabetes. Before people develop type 2

diabetes, they usually have “pre-diabetes”—that

means their blood glucose levels are higher than

normal, but not yet high enough to be called

diabetes. People with pre-diabetes are more likely

to develop diabetes within 10 years and they are

more likely to have a heart attack or stroke.

Almost 21 million

Americans have

diabetes—

one-third don’t 

even know it. You

need to know if you

are at risk for

diabetes.

At least 54 million

Americans have 

pre-diabetes and

are more likely 

to go on to develop

diabetes within

10 years.
14 15

❑ I am fairly inactive. I am physically active less

than three times a week.

❑ I have been told that I have polycystic ovary

syndrome (PCOS).

❑ The skin around my neck or in my armpits

appears dirty no matter how much I scrub it.

The skin appears dark, thick and velvety. This is

called acanthosis nigricans (A-can-THO-sis NIgri-cans).

❑ I have been told that I have blood vessel

problems affecting my heart, brain, or legs.

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report

Find your height in the correct chart. If your weight is equal to or greater

than the weight listed, you are at increased risk for type 2 diabetes.

AT-RISK WEIGHT CHARTS

IF YOU ARE NOT 

ASIAN AMERICAN OR 

PACIFIC ISLANDER

AT RISK BMI ≥ 25

IF YOU ARE 

ASIAN AMERICAN

AT RISK BMI ≥ 23

IF YOU ARE 

PACIFIC ISLANDER

AT RISK BMI ≥ 26

HEIGHT

4'10"

4'11"

5'0"

5'1"

5'2"

5'3"

5'4"

5'5"

5'6"

5'7"

5'8"

5'9"

5'10"

5'11"

6'0"

6'1"

6'2"

6'3"

6'4"

WEIGHT

119

124

128

132

136

141

145

150

155

159

164

169

174

179

184

189

194

200

205

HEIGHT

4'10"

4'11"

5'0"

5'1"

5'2"

5'3"

5'4"

5'5"

5'6"

5'7"

5'8"

5'9"

5'10"

5'11"

6'0"

6'1"

6'2"

6'3"

6'4"

WEIGHT

110

114

118

122

126

130

134

138

142

146

151

155

160

165

169

174

179

184

189

HEIGHT

4'10"

4'11"

5'0"

5'1"

5'2"

5'3"

5'4"

5'5"

5'6"

5'7"

5'8"

5'9"

5'10"

5'11"

6'0"

6'1"

6'2"

6'3"

6'4"

WEIGHT

124

128

133

137

142

146

151

156

161

166

171

176

181

186

191

197

202

208

213

There are many

factors that

increase your risk

for diabetes.
Ask your health care team about these tests and ask

for your blood glucose numbers. It is important to

find out early if you have pre-diabetes or type 2

diabetes, because early treatment can prevent the

serious problems caused by high blood glucose.

Medicare Benefits for People At Risk for Diabetes

For people with Medicare who are at risk for

diabetes, Medicare covers a screening blood

glucose test to check for diabetes. If you are obese

or have a history of high blood glucose, high blood

pressure, high cholesterol, or other risk factors, you

may qualify for this test. Based on the test results,

you may be able to get up to two screening tests

per year. Medicare covers the full cost of this

screening test. For more information, go to:

www.medicare.gov/health/diabetes.asp.

Type 2 diabetes is a serious disease but it can be

prevented or delayed. Take steps now to lower

your risk for diabetes.

Know Your Blood Glucose Numbers

Fasting Blood 2-Hour Oral Glucose

Glucose Test Tolerance Test

Normal Below 100 Below 140 

Pre-diabetes 100 - 125 140 - 199 

Diabetes 126 or above 200 or above

16 17

What is the next step?

If you have checked any of the items on pages 13

or 14, be sure to talk to your health care team

about your risk for diabetes and whether you

should be tested.

• If you are age 45 or older, testing for pre-diabetes

and diabetes should be considered, especially if

you have an at-risk weight according to the

charts on page 15.

• If you are age 45 or older without any risk

factors, ask about your risk for pre-diabetes or

diabetes and if you should get tested.

• If you are 20 to 44 years old, have an at-risk

weight, and have checked any other items on

pages 13 or 14, ask about your risk for prediabetes or diabetes and if you should get tested.

• Repeat testing should be done every 3 years.

It is important to find

out early if you have

pre-diabetes or type 2

diabetes, because

early treatment can

prevent the serious

problems caused by

high blood glucose.

Be sure to talk

to your health

care team about

your risk for

diabetes and

whether you

should be tested.
19

When it comes to eating healthy to lose weight,

the three most important steps are:

1. Take in fewer calories than you burn during the

day.

2. Eat less fat (especially saturated fats and trans

fats—see page 20) than you currently eat.

3. Eat smaller portions of high fat and high calorie

foods than you currently eat.

Portion sizes are often smaller than we think. Use

this chart as a guide for portion sizes:

Portion Size Same size as

1/2 cup of cooked An ice cream scoop 

rice or pasta 

1 1/2 ounces Four dice

of low-fat cheese

3 ounces of A deck of cards or 

lean meat or fish a cassette tape

2 tablespoons low-fat A ping pong ball

peanut butter

SMALL STEPS FOR

EATING HEALTHY FOODS

SMALL STEPS 

FOR EATING 

HEALTHY FOODS
20 21

Use the Fat and Calorie Counter to look up the

number of grams of fat and the number of calories

in the foods you eat.

Remember: The key to losing weight and preventing

diabetes is to make lifelong changes—not quick

fixes—that work for you. While some diets may be

popular now, there is no proof about their long-term

success or if they can prevent diabetes. But the DPP

showed that you can prevent or delay the onset of

diabetes by losing weight through a low-fat, reduced

calorie eating plan, and by increasing physical

activity.

Saturated fat is found mostly in foods that come from

animals like fatty cuts of beef, lamb, pork, poultry

with skin, whole and 2% milk, butter, cheese, and

lard. It can also be found in palm and coconut oil.

Trans fat is found in some of the same foods as

saturated fat, such as vegetable shortening and hard

or stick margarine. It can also be found in processed

foods that are made with partially hydrogenated

vegetable oils, for example, cookies, baked goods,

fried foods and salad dressings.

The key to losing

weight and

preventing

diabetes is to

make lifelong

changes—not

quick fixes—that

work for you.

Focus on fruits. Eat a variety of fruits—whether fresh,

frozen, canned, or dried—rather than fruit juice for most of

your fruit choices. For a 2,000-calorie diet, you will need 2

cups of fruit each day (for example, 1 small banana, 1 large

orange, and 1/4 cup of dried apricots or peaches).

Vary your veggies. Eat more dark green veggies, such as

broccoli, kale, and other dark leafy greens; orange veggies,

such as carrots, sweetpotatoes, pumpkin, and winter squash;

and beans and peas, such as pinto beans, kidney beans,

black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods. Get 3 cups of lowfat or

fat-free milk—or an equivalent amount of low-fat yogurt

and/or low-fat cheese (11/2 ounces of cheese equals 1 cup

of milk)—every day. For kids aged 2 to 8, it’s 2 cups of milk.

If you don’t or can’t consume milk, choose lactose-free milk

products and/or calcium-fortified foods and beverages.

Make half your grains whole. Eat at least 3 ounces of

whole-grain cereals, breads, crackers, rice, or pasta every

day. One ounce is about 1 slice of bread, 1 cup of breakfast

cereal, or 1/2 cup of cooked rice or pasta. Look to see that

grains such as wheat, rice, oats, or corn are referred to as

“whole” in the list of ingredients.

Go lean with protein. Choose lean meats and poultry.

Bake it, broil it, or grill it. And vary your protein choices—

with more fish, beans, peas, nuts, and seeds.

Eat a Variety of Healthy Foods From Each Food Group

Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on

foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods

and beverages with little salt (sodium) and/or added sugars (caloric sweeteners).

2005 USDA DIETARY GUIDELINES FOR AMERICANS
22 23

cream cheese, mayonnaise, cheese and salad

dressing.

• Use herbs and seasonings to add flavor to low-fat

dishes. Instead of salt, give foods a little kick by

adding hot sauce or red pepper flakes.

• Wrap up and refrigerate leftover foods right after

cooking so you’re less tempted to go back for

seconds.

• Make time to cook healthy main dishes,

casseroles, or soups. Freeze portions so you have

healthy meals ready for days when you are too

busy or too tired to cook.

• For dessert, eat a piece of fruit. Also, try fat-free

or low-fat frozen yogurt or sherbet instead of ice

cream. Instead of cakes or brownies, have one

scoop of vanilla fat-free frozen yogurt with a

tablespoon of fat-free chocolate sauce on top.

In-between meals:

• Replace snacks high in fat with crunchy fruits,

vegetables, or a tablespoon or two of unsalted

nuts.

• Drink lots of water. Choose water or sugar-free

soda instead of a regular 20-ounce soda or juice

drink. By doing this, you can cut about 250

calories.

• Chew sugar-free gum between meals to help cut

down on snacking. Reach for a piece of gum or a

hard candy instead of a snack high in fat or

calories.

Take these small steps to eat healthy:

A healthy eating plan is one that:

• Highlights eating fruits, vegetables, whole grains,

and fat-free or low-fat milk, and milk products.

• Includes lean meats, poultry, fish, beans, eggs,

and nuts.

• Is low in saturated fats, trans fats, cholesterol, salt

(sodium), and added sugars.

Keep these healthy eating tips in mind:

• Try not to exceed the amount of calories and fat

grams that you need on a daily basis.

• Try to eat meals and snacks at regular times

every day.

• Make less food look like more by serving your

meals on a smaller plate.

• Take your time when you eat. It takes about 20

minutes for your stomach to tell your brain that

you are full.

• Try to limit your alcoholic beverage intake. If

you drink alcohol, chose light beer and avoid

mixed drinks.

At home:

• Choose foods that are not fried. Instead of fried

chicken, try it grilled or baked. Instead of greasy

french fries or potato chips, slice potatoes, mix

them with a little bit of oil, herbs, and pepper,

and bake them in the oven.

• Lighten your recipes by using reduced-fat (light)

or fat-free versions of items such as sour cream,

Drink lots of

water.

Chew sugar-free gum

between meals to

help cut down on

snacking.
When shopping:

• Make a list of what you need ahead of time

and try to stick to it.

• Avoid going shopping when you are hungry.

Often, you will end up with things you really

don’t want or need.

• Read and compare food labels when shopping.

Choose foods with fewer calories and that are

lower in saturated fats, trans fats, cholesterol

and sodium. Check the serving size and the

number of servings in the package on the

label.

• Buy a variety of fruits, vegetables, and whole

grain foods. Try a new fruit or vegetable each

week, such as kiwi fruit or butternut squash.

• Choose reduced-fat or light versions of

mayonnaise, cheese, and salad dressing. Use

fat-free or 1 percent low-fat milk instead of

whole milk.

• You know best what high-calorie foods tempt

you the most, such as cookies, cake, ice cream

and snacks. Make it easy on yourself: Don’t

have them in your home, your office, or

anywhere else.

24 25

At work or on the run:

• Bring your lunch to work so you can take charge

of what you eat. Make a sandwich with whole

grain bread and turkey or lean beef. Use

mustard or a little bit of “light” mayonnaise.

Pack carrots and celery sticks instead of chips.

Choose low-fat/fat-free milk, water, or other

drinks without added sugar.

• Pack a healthy snack in case you get hungry. Try

an apple, a banana, a cup of fat-free yogurt, or

reduced-fat or light string cheese sticks.

• Try to pack your lunch the night before so it’s

ready to go when you are.

• Take a different route to work to avoid passing

by tempting high-calorie foods at nearby

restaurants, bakeries, or stores.

Read and compare

food labels when

shopping.

Bring your lunch

to work so you

can take charge

of what you eat.
27

These healthy eating tips are examples of the small

steps you can take to jumpstart your GAME PLAN.

Try a few new steps each week. Once you get going,

you’ll find lots of other ways to make small

changes.

For more ideas and help, check your local library

or bookstore for healthy cookbooks and weight

loss books. These web sites have lots of ideas as

well.

United States Department of Agriculture (USDA) 

www.nutrition.gov

Dietary Guidelines for Americans

www.healthierus.gov/dietaryguidelines

Food and Drug Administration’s (FDA) 

Nutrition Facts Label

www.cfsan.fda.gov/~dms/foodlab.html

My Pyramid: Steps to a Healthier You

www.MyPyramid.gov

National Heart, Lung, and Blood Institute

www.nhlbi.nih.gov

Weight-Control Information Network 

www.win.nih.gov/index.htm

American Diabetes Association

www.diabetes.org

American Dietetic Association

www.eatright.org

26

When eating out:

• Take time to look over the menu and make a

healthy choice.

• Don’t be afraid to ask for items not on the menu

or to have a meal prepared with less or no added

fat.

• Ask about portion sizes and the fat and calorie

content of menu items.

• Choose steamed, grilled, or broiled dishes

instead of those that are fried or sautéed.

• Be the first to order so you are not influenced by

what others are ordering.

• Always order the smallest size meal instead of the

larger, super-sized versions at fast-food

restaurants.

• You can eat half of what you order and take the

rest home for a second meal.

• Order salad dressing, gravy, sauces, or spreads

“on the side.”

• Order a salad for starters and share a main dish

with a friend.

• When you crave high-calorie foods, desserts, or

snacks, don’t be too hard on yourself. It’s okay to

have a small portion once in a while or to share a

dessert with a friend. Just keep your weight loss

goal in mind.

• Stay away from “all-you-can-eat restaurants or

buffets” where it’s hard to control portion sizes

and how much you eat.

Take time to look

over the menu

and make a

healthy choice.

Once you get going,

you’ll find lots of

other ways to make

small changes. 
29

The Diabetes Prevention Program (DPP) showed

that you could prevent or delay the onset of

diabetes by losing weight through small changes in

eating and physical activity. To help lose weight,

most of the people in the study who made lifestyle

changes chose walking briskly for 30 minutes, 5

days a week.

There are lots of things you can do at home and at

work to get more physical activity throughout the

day. You don’t have to play a sport or go to a gym

to be more active, unless that’s what you like to do.

You can walk or try swimming, water aerobics,

biking, dancing, or any activity that keeps you

moving toward the goal of 30 minutes of

moderate-intensity physical activity five days a

week. Before you start a physical activity program,

be sure to talk with your health care provider.

Use these tips to get started, keep you moving, and

make your physical activity time more fun.

SMALL STEPS FOR GETTING

MORE PHYSICAL ACTIVITY 

SMALL STEPS 

FOR GETTING MORE

PHYSICAL ACTIVITY 

You don’t have to

play a sport or go

to a gym to be

more active, unless

that’s what you like

to do.
31

Move more at work.

Try to get a “movement break” during the day. Take

a walk during lunchtime. Deliver a message in

person to a coworker instead of sending an email.

Walk around your office while talking on the

telephone. Take the stairs instead of the elevator to

your office.

Count your steps.

You may be surprised to learn how much walking

you already do every day. Try using a pedometer to

keep track of every step in your Game Plan Food

and Activity Tracker. A pedometer is a gadget that

counts the number of steps you take. The number

of steps in one mile depends on the length of your

stride, but one mile equals roughly 2,000 steps.

Each week, try to increase the number of steps you

take by 1,000 (about 250 steps per day), aiming for

a goal of 10,000 steps per day. If you decide to

count steps as a part of your GAME PLAN, use

this information to help you meet your 30 minutes

of physical activity per day. Also, be sure to read

the instructions for your pedometer.

30

Dress to move.

Wear supportive shoes with thick, flexible soles

that will cushion your feet and absorb shock. Your

clothes should allow you to move, and keep you

dry and comfortable. Look for synthetic fabrics

that absorb sweat and remove it from your skin.

Start off slowly. 

Start off by taking a 5-minute walk (or doing

another physical activity that you like) on most

days of the week. Slowly, add more time until you

reach at least 30 minutes of moderate-intensity

physical activity five days a week.

Build physical activity into your day.

Start or end your day by taking your dog—or a

friend’s dog—for a brisk walk. When shopping,

park a little further away from the store’s entrance.

If it’s safe, get off the bus a stop or two before your

work place and walk the rest of the way. While

watching TV, walk or dance around the room,

march in place, or do some sit-ups and leg lifts.

Double bonus: cut out a TV show and get moving

instead!

Dress to move.

Wear supportive

shoes with thick,

flexible soles that

will cushion your

feet and absorb

shock.

Start off by

taking a 5-minute

walk (or doing

another physical

activity that you

like) on most

days of the week. 
33

Have fun.

Getting more physical activity doesn’t have to be

boring. Turn up the music and boogey while

cleaning the house. Go dancing with friends and

family members. Play sports with your kids. Try

swimming, biking, hiking, jogging, or any activity

that you enjoy and gets you moving. Vary your

physical activities so you won’t get bored.

Keep at it.

Pay attention to small successes. The longer you

keep at it, the better you’ll feel. Making changes is

never easy, but getting more physical activity is one

small step toward a big reward—a healthier life.

32

Stretch it out. 

Avoid stiff or sore muscles or joints by stretching

after doing physical activity. Try not to bounce

when you stretch. Perform slow movements and

stretch only as far as you feel comfortable.

Make it social.

Try to schedule walking “dates” with friends or

family members throughout the week. For family

fun, play soccer, basketball, or tag with your

children. Take a class at a local gym or recreation

center. Organize a walking group with your

neighbors or at work. When you involve others in

your activities, you are more likely to stick to your

program.

When you involve

others in your

activities, you

are more likely

to stick to your

program. 

Getting more

physical activity

doesn’t have to be

Making changes is never easy, boring. 

but getting more physical

activity is one small step toward

a big reward—a healthier life.
FOOD AND ACTIVITY TRACKER

COPIER-READY PAGES

Photocopy the following pages to create your own Food and

Activity Tracker. You also may download additional copies at

www.ndep.nih.gov (click on the Small Steps logo).

FOLD HERE

MY GAME PLANFOOD AND ACTIVITY TRACKER

NAME

DATE

MY GAME PLAN THIS WEEK...

FOR CUTTING FAT GRAMS:

FOR CUTTING CALORIES:

FOR GETTING MORE

PHYSICAL ACTIVITY:

MY DAILY AND WEEKLY GOALS

FAT GRAMS CALORIES MINUTES OF ACTIVITY

DAILY

WEEKLY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEKLY TOTALS

FAT GRAMS CALORIES WEIGHT MINUTES OF ACTIVITY

—

FROM TO

POUNDS LOST

MY DAILY AND WEEKLY TOTALS

FOLD HERE

FAT GRAMS TIME CALORIES AMOUNT/NAME /DESCRIPTION

DAILY FOOD AND DRINK TRACKER

8:00 AM 1/2 cup oatmeal 1 73

1 cup 2% milk 5 121

TO MAKE MORE WEEKLY TRACKERS: Make one (1) copy of this page. Place it on

top of seven (7) copies of the next page. Trim the pages and staple in the

upper left-hand corner. Fold to fit in your pocket or purse.

DAYSAMPLE ENTRY:

Monday DATE February 3

HHS' NDEP is jointly sponsored by NIH and CDC with the support of more than 200 partner organizations.
37

DAILY FOOD AND DRINK TRACKER (CONTINUED)

FAT GRAMS TIME CALORIES AMOUNT/NAME /DESCRIPTION

DAILY FOOD AND DRINK TRACKER

FAT GRAMS TIME CALORIES AMOUNT/NAME /DESCRIPTION

TOTALS

MINUTES TYPE OF ACTIVITY

DAILY PHYSICAL ACTIVITY

TOTAL MAKE SEVEN (7) COPIES OF THIS PAGE.

FOLD HERE

DAY

37

ADDITIONAL RESOURCES

National Diabetes Education Program

1-800-438-5383 or www.ndep.nih.gov and

click on the Small Steps logo

American Association of Diabetes Educators

1-800-TEAM-UP4 or www.aadenet.org

American Diabetes Association

1-800-DIABETES or www.diabetes.org

American Dietetic Association

1-800-877-1600 or www.eatright.org

Centers for Disease Control and Prevention

1-877-232-3422 or www.cdc.gov/diabetes

United States Department of Agriculture (USDA)

www.n

utrition.gov

Healthier US Initiative

www.healthierus.gov

National Institute of Diabetes and Digestive and Kidney Diseases

National Diabetes Information Clearinghouse

1-800-860-8747 or www.niddk.nih.gov Weight-Control Information Network

www.win.nih.gov/index.htm 

National Heart, Lung, and Blood Institute

301-592-8573 or www.nhlbi.nih.gov

For on-line fat and calorie counters,visit these web sites:

National Heart, Lung, and Blood Institute

http://hp2010.nhlbihin.net/menuplanner/menu.cgi

United States Department of Agricultur

e

Nutrient Data Laboratory

www.nal.usda.gov/fnic/foodcomp/search/
David Marrero, PhD, Professor of Medicine, Division of Endocrinology & Metabolism, Indiana

University School of Medicine and Madelyn Wheeler, MS, RD, CD, FADA, CDE, Coordinator of

Research Dietetics, Department of Medicine, Section of Endocrinology, Indiana University School

of Medicine reviewed this document for accuracy. 

NIH Publication No. 06-5334

Revised October 2006

The U.S. Department of Health and Human Services’ National

Diabetes Education Program (NDEP) is jointly sponsored by the

National Institutes of Health (NIH) and the Centers for Disease

Control and Prevention (CDC) with the support of more than 200

partner organizations.

www.ndep.nih.gov 

1-800-438-5383