health care provider today.

38-5383 

etes 

African Americans are at a high risk of developing type 2 diabetes...

. . . and being overweight increases that risk.But, there is good news. Losing a small amountof weight, by getting 30 minutes of physicalactivity 5 days a week and eating healthy, will help prevent diabetes. To get started, use this guide for ideas on moving more, eating healthier, and tracking your progress.Small Steps for Big Rewards! 

1 73

CALORIES 

TION FAT GRAMS

RINK TRACKER

5 121

TOTALS

MINUTES

L ACTIVITY

TOTAL

 TRACKER (CONTINUED)

CALORIES 

TION FAT GRAMS

opy of the top half and seven (7) copies of 

aple in the upper left-hand corner. Fold to 

ontrol and Prevention.
ile you eat instead 

ople tend to eat 

ng TV). 

 for your stomach 

your brain that 

ly.

ucille. 

rks, or child-size 

you take smaller 

cut out the foods 

t cut down on 

nd eat it less often.

try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music. 

#48 Give yourself daily 

“pampering time”and honor this time li

ke any other 

appointment you make... 

whether it’s spending time reading a book, taking 

a long bath, or meditating.

#49 Try not to eat out of boredom

or frustration. If you’re not hungry, do something else.

#50 Honor your health as your 

most precious gift.

#32 Cook with a variety of spices 

instead of salt.

#33 Find a water bottle you 

really like (church or club event souvenir, favorite sports team, etc.) and drink water from it wherever and whenever you can.

#34 Always keep a healthy snack with you. #35 Choose veggie toppings like spinach, broccoli 

and peppers for your pizza.

#36 Try different recipes for baking or broiling 

meat, chicken, and fish.

#37 Try to choose foods with little or no added sugar.#38 Gradually work your way down from whole milk 

to 2% milk to 1% milk until you’re drinking and cooking with fat free (skim) milk.

#39 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.

#40 Eat foods made from a variety of whole grainssuch as whole wheat bread, brown rice, oats, 

and whole grain corn-every day. Use whole grainbread for toast and sandwiches; substitute brownrice for white rice for home-cooked meals and when dining out. 

#41 Don’t grocery shop on an empty stomach 

and make a list before you go.

#42 Read food labels. Choose foods with lower 

fat, saturated fat, calories, and salt.

#43 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.

#44 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. 

Be creative.

#51 Make up your own, 

Tyrone or Simone.

#52 

______________________________________________________________

#53

______________________________________________________________

There are many more ways to prevent type 2 diabetes withhealthy eating and physical activity. Discover your own and share it with your family, friends and neighbors.

e.

 office. 

r as you feel 

n take the elevator.

e calls. Catch 

g a regularly 

you watch TV. 

ssible from your 

mall.

o from the store 

op earlier and walk 

me or to work at 
ile you eat instead 

ople tend to eat 

ng TV). 

 for your stomach 

your brain that 

ly.

ucille. 

rks, or child-size 

you take smaller 

cut out the foods 

t cut down on 

nd eat it less often.

try deep breathing, take an easy paced walk, or enjoy your favorite easy listening music. 

#48 Give yourself daily 

“pampering time”and honor this time li

ke any other 

appointment you make... 

whether it’s spending time reading a book, taking 

a long bath, or meditating.

#49 Try not to eat out of boredom

or frustration. If you’re not hungry, do something else.

#50 Honor your health as your 

most precious gift.

#32 Cook with a variety of spices 

instead of salt.

#33 Find a water bottle you 

really like (church or club event souvenir, favorite sports team, etc.) and drink water from it wherever and whenever you can.

#34 Always keep a healthy snack with you. #35 Choose veggie toppings like spinach, broccoli 

and peppers for your pizza.

#36 Try different recipes for baking or broiling 

meat, chicken, and fish.

#37 Try to choose foods with little or no added sugar.#38 Gradually work your way down from whole milk 

to 2% milk to 1% milk until you’re drinking and cooking with fat free (skim) milk.

#39 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.

#40 Eat foods made from a variety of whole grainssuch as whole wheat bread, brown rice, oats, 

and whole grain corn-every day. Use whole grainbread for toast and sandwiches; substitute brownrice for white rice for home-cooked meals and when dining out. 

#41 Don’t grocery shop on an empty stomach 

and make a list before you go.

#42 Read food labels. Choose foods with lower 

fat, saturated fat, calories, and salt.

#43 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.

#44 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. 

Be creative.

#51 Make up your own, 

Tyrone or Simone.

#52 

______________________________________________________________

#53

______________________________________________________________

There are many more ways to prevent type 2 diabetes withhealthy eating and physical activity. Discover your own and share it with your family, friends and neighbors.

e.

 office. 

r as you feel 

n take the elevator.

e calls. Catch 

g a regularly 

you watch TV. 

ssible from your 

mall.

o from the store 

op earlier and walk 

me or to work at 
health care provider today.

38-5383 

etes 

African Americans are at a high risk of developing type 2 diabetes...

. . . and being overweight increases that risk.But, there is good news. Losing a small amountof weight, by getting 30 minutes of physicalactivity 5 days a week and eating healthy, will help prevent diabetes. To get started, use this guide for ideas on moving more, eating healthier, and tracking your progress.Small Steps for Big Rewards! 

1 73

CALORIES 

TION FAT GRAMS

RINK TRACKER

5 121

TOTALS

MINUTES

L ACTIVITY

TOTAL

 TRACKER (CONTINUED)

CALORIES 

TION FAT GRAMS

opy of the top half and seven (7) copies of 

aple in the upper left-hand corner. Fold to 

ontrol and Prevention.