Choose More than 50 Ways 

to Prevent Type 2 Diabetes

ENGLISH

Learn how to prevent or delay type 2 diabetes by losing a 

small amount of weight. To get started, use these tips to 

help you move more, make healthy food choices, and track 

your progress.

Reduce Portion Sizes

Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of 

meat. If you are trying to eat smaller portions, eat a half of a bagel instead of 

a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. 

Three ounces is about the size of your fist or a deck of cards. 

Put less on your plate, Nate. 

1. Drink a large glass of water

10 minutes before your meal so you 

feel less hungry. 

2. Keep meat, chicken, turkey, and 

fish portions to about 3 ounces.

3. Share one 

dessert.

Eat a small meal, Lucille. 

4. Use teaspoons, salad forks, or 

child-size forks, spoons, and knives to 

help you take smaller bites and eat less. 

5. Make less food look like more 

by serving your meal on a salad or 

breakfast plate.

6. Eat slowly. It takes 20 minutes for 

your stomach to send a signal to your 

brain that you are full.

7. Listen to music while you eat 

instead of watching TV (people tend to 

eat more while watching TV).

How much should I eat?

Try filling your plate like this:

1/4 protein

1/4 grains 1/2 vegetables and fruit

dairy (low-fat or 

skim milk)

www.YourDiabetesInfo.org
Make Healthy 

Food Choices 

Find ways to make healthy food 

choices. This can help you manage 

your weight and lower your chances 

of getting type 2 diabetes. 

Choose to eat more vegetables, fruits, 

and whole grains. Cut back on high-fat 

foods like whole milk, cheeses, and 

fried foods. This will help you reduce 

the amount of fat and calories you 

take in each day. 

Snack on a veggie, Reggie.

17. Buy a mix of vegetables when 

you go food shopping. 

18. Choose veggie toppings like 

spinach, broccoli, and peppers for 

your pizza.

19. Try eating foods from other 

countries. Many of these dishes have 

more vegetables, whole grains, and 

beans.

20. Buy frozen and low-salt 

(sodium) canned vegetables if you are 

on a budget. They may cost less and 

keep longer than fresh ones. 

21. Serve your favorite vegetable 

and a salad with

low-fat macaroni 

and cheese. 

Move More 

Each Day 

Find ways to be more active each 

day. Try to be active for at least 30 

minutes, 5 days a week. Walking is a 

great way to get started and you can 

do it almost anywhere at any time. 

Bike riding, swimming, and dancing 

are also good ways to move more.

If you are looking for a safe place to 

be active, contact your local parks 

department or health department to 

ask about walking maps, community 

centers, and nearby parks.

Dance it away, Faye.

8. Show your kids the dances you 

used to do when you were their age.

Turn up the music and jam 

while doing household chores.

9.

10. Work out with a video that 

shows you how to get active.

Let’s go, Flo.

11. Deliver a message in person to 

a co-worker instead of sending an 

e-mail.

12. Take the stairs to your office. 

Or take the stairs as far as you can, 

and then take the elevator the rest 

of the way.

13. Catch up with friends during a 

walk instead of by phone.

14. March in place while you 

watch TV.

15. Choose a place to walk that is 

safe, such as your local mall.

16. Get off of the bus one stop 

early and walk the rest of the way 

home or to work during the week 

if it is safe. 
Rethink your drink, Linc.

33. Find a water bottle you really 

like (from a church or club event, 

favorite sports team, etc.) and drink 

water from it every day.

34. Peel and eat 

an orange instead of 

drinking orange juice.

35. If you drink whole milk, try 

changing to 2% milk. It has less fat 

than whole milk. Once you get used 

to 2% milk, try 1% or fat-free (skim) 

milk. This will help you reduce the 

amount of fat and calories you take in 

each day.

36. Drink water instead of juice 

and regular soda. 

Eat smart, Bart. 

37. Eat foods made from whole 

grains every day, such as whole wheat 

bread, brown rice, oats, and whole 

grain corn. 

38. Use whole grain bread for toast 

and sandwiches.

39. Keep a healthy snack with you, 

such as fresh fruit, a handful of nuts, 

and whole grain crackers.

40. Slow down at snack time. 

Eating a bag of low-fat popcorn 

takes longer than eating a 

candy bar. 

41. Share a bowl of fruit 

with family and friends. 

42. Eat a healthy snack or meal 

before shopping for food. Do not 

shop on an empty stomach. 

43. Shop at your local farmers 

market for fresh, local food.

Keep track, Jack.

44. Make a list of food you need to 

buy before you go to the store. 

45. Keep 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. 

Read the label, Mabel. 

46. Compare food labels on 

packages. 

47. Choose foods lower in saturated 

fats, trans fats, cholesterol (ko-LESStuh-ruhl), calories, salt, and added 

sugars. 

Cook with care, Claire.

22. Stir fry, broil, or bake with 

non-stick spray or low-salt broth. 

Cook with less oil and butter. 

23. Try not to snack while cooking 

or cleaning the kitchen. 

24. Cook with smaller amounts of 

cured meats (smoked turkey and 

turkey bacon). They are high in salt. 

Cook in style, Kyle.

25. Cook with a mix of spices 

instead of salt.

26. Try different recipes for baking 

or broiling meat, chicken, and fish.

27. Choose foods with little or 

no added sugar to reduce 

calories.

28. Choose brown rice 

instead of white rice. 

Eat healthy on the go, Jo.

29. Have a big vegetable salad with 

low-calorie salad dressing when eating 

out. Share your main dish with a 

friend or have the other half wrapped 

to go.

30. Make healthy choices at fast 

food restaurants. Try grilled 

chicken (with skin removed) 

instead of a cheeseburger. 

31. Skip the fries and chips and 

choose a salad.

32. Order a fruit salad instead of ice 

cream or cake.
Be Creative

Honor your health as your most precious gift. There are many more ways 

to prevent or delay type 2 diabetes by making healthy food choices and 

moving more. Discover your own and share them with your family, friends, 

and neighbors.

Make up your own, Tyrone or Simone.

52. ______________________________________________________

53. ______________________________________________________

54. ______________________________________________________

Track Your Progress

Visit www.YourDiabetesInfo.org or call 1-888-693-6337 / TTY: 1-866-

569-1162 to get your free GAME PLAN to Prevent Type 2 Diabetes 

booklet. It has charts to help you track the foods you eat and how much 

you move each day.

Things to 

Remember: 

u

u

u

u

Talk to your doctor about your 

risk for getting type 2 diabetes 

and what you can do to lower 

your chances.

Take steps to prevent diabetes 

Find ways to stay calm during 

your day. Being active and 

reading a good book can help 

you lower stress.

Keep track of the many ways 

you are moving more and eating 

healthy by writing them down.

Take Care of Your Mind, 

Body, and Soul

You can exhale, Gail.

48. Take time to change the way you eat and get active. Try one new food 

or activity a week.

49. Find ways to relax. Try deep breathing, taking a walk, or listening 

to your favorite music.

50. Pamper yourself. Read a book, take a long bath, or meditate.

51. Think before you eat. Try not to eat when you are bored, upset, or 

unhappy. 

NIH Publication No. 12-5487 

NDEP-71 

Revised August 2012

The NDEP prints on recycled paper with bio-based ink.

National Diabetes Education Program

1-888-693-NDEP (1-888-693-6337)

www.YourDiabetesInfo.org

Janet O. Brown-Friday, RN, MSN, MPH, Clinical Trials Manager, Diabetes Clinical Trials 

Unit, Albert Einstein College of Medicine reviewed this material for accuracy. 

HHS’ NDEP is jointly sponsored by NIH and CDC with the support of more than 200 

partner organizations.

By joining a research study, people can help improve their health and the health of 

others. See www.clinicaltrials.gov and www.cdc.gov/diabetes/projects/index.htm.