Two reasons I find time to 

prevent diabetes...

 my future and theirs.

Take these small steps 

now to prevent diabetes.

Find out if you are at risk.

Asian Americans and Pacific Islanders who 

are overweight are at high risk for type 2 

diabetes or prediabetes — that means a person’s blood 

glucose levels are higher than normal, but not yet 

high enough to be called diabetes. Talk with your 

doctor about YOUR risk. To learn more, take the risk 

test on the other side of this tip sheet.

Lose a small amount of

weight. The weight you think is 

normal for you may not be a healthy 

weight. Check the chart on the other side to see if your 

weight puts you at risk for diabetes. You can prevent 

or delay type 2 diabetes by losing as little 

as 10 pounds.

Be more physically active. 

Choose an activity you enjoy. Ask family 

members or friends to be active with you. 

Take a walk, swim, bike ride, dance, or play ball — 

together. Be active at least 30 minutes a day, 5 days 

a week to help you lose weight and stay healthy. 

Make healthy food choices. 

Choose more fruits and vegetables, fish, lean 

meats, whole grain rice, and low-fat or skim 

milk and cheese. Make healthy food choices as a family. Keep healthy snacks such as fruit in the house. Eat 

fewer fatty and fried foods. Serve smaller portions. 

Choose water to drink.

Record your progress. Every day 

write down all the foods you eat and drink 

and the number of minutes you are active. 

Review it every day. Keeping a diary is one of the best 

ways to stay focused and reach your goals.

Keep at it. Add one new change each week. 

If you or your family members get off track, start

again and keep going.

Call 1-888-693-6337 or visit 

www.YourDiabetesInfo.org

to learn more. The National 

Diabetes Education Program (NDEP) offers materials 

that can help you make healthy food choices to 

prevent or delay type 2 diabetes. Order a free booklet 

for adults at risk called Your GAME PLAN to Prevent 

type 2 Diabetes.

The rewards will last a lifetime.

A program of the National Institutes of Health and the Centers for Disease Control and Prevention
Are you at risk for type 2 diabetes?

To find out about your risk for diabetes, 

check each item that applies to you.

■ I am 45 years of age or older.

■ My weight puts me at risk for diabetes.

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

■ I am Asian American or Pacific Islander.

■ 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).

■ 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.

■ Patches of skin around my neck and

armpits appear dark, thick, and velvety. This

is called acanthosis nigricans (A-can-THO-sis

NI-gri-cans).

■ 

Keep in mind: As people 

get older, their risk for type 2 

diabetes increases.

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

TTY: 1-866-569-1162 

or visit www.YourDiabetesInfo.org to learn more.

AT-RISK WEIGHT CHARTS

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.

IF YOU ARE 

ASIAN AMERICAN

AT RISK BMI ≥ 23

HEIGHT WEIGHT

4'10" 110

4'11" 114

5'0" 118

5'1" 122

5'2" 126

5'3" 130

5'4" 134

5'5" 138

5'6" 142

5'7" 146

5'8" 151

5'9" 155

5'10" 160

5'11" 165

6'0" 169

6'1" 174

6'2" 179

6'3" 184

6'4" 189

IF YOU ARE 

PACIFIC ISLANDER

AT RISK BMI ≥ 26

HEIGHT WEIGHT

4'10" 124

4'11" 128

5'0" 133

5'1" 137

5'2" 142

5'3" 146

5'4" 151

5'5" 156

5'6" 161

5'7" 166

5'8" 171

5'9" 176

5'10" 181

5'11" 186

6'0" 191

6'1" 197

6'2" 202

6'3" 208

6'4" 213

IF YOU ARE NOT 

ASIAN AMERICAN OR 

PACIFIC ISLANDER

AT RISK BMI ≥ 25

HEIGHT

4'10" 119

4'11" 124

5'0" 128

5'1" 132

5'2" 136

5'3" 141

5'4" 145

5'5" 150

5'6" 155

5'7" 159

5'8" 164

5'9" 169

5'10" 174

5'11" 179

6'0" 184

6'1" 189

6'2" 194

6'3" 200

6'4" 205

WEIGHT

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and 

Treatment of Overweight and Obesity in Adults: The Evidence Report

www.YourDiabetesInfo.org

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

(NDEP) is jointly sponsored by the National Institutes of Health and the Centers for 

Disease Control and Prevention with the support of more than 200 partner organizations.

Wilfred Y. Fujimoto, M.D., Professor Emeritus of Medicine, Division of Metabolism, 

Endocrinology and Nutrition at the University of Washington School of Medicine, Seattle, 

WA, reviewed this material for accuracy. 

Last Reviewed May 2013 NIH Publication No. 13-5526 NDEP-74EN