It’s Not Too Late to Prevent

Type 2 Diabetes

Tips for Older Adults

ENGLISH

Take Your First Step Today 

Did you know that as you get older, you have a greater chance of 

getting type 2 diabetes? It’s true. You have a greater chance of getting 

diabetes if you are age 45 or older, are overweight or obese, or have 

a family history of diabetes.

You can take steps to prevent or delay getting type 2 diabetes. 

If you are overweight, losing a modest amount of weight can help. 

A modest weight loss for a 200-pound person who wants to prevent 

or delay type 2 diabetes is about 10 to 14 pounds. Read this tip sheet 

to find out how.

Step 1: Eat well to help prevent 

or delay type 2 diabetes. 

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 with both. 

Choose healthy foods. Eat more fruits and vegetables and fewer 

high-fat foods to help with weight loss.

 

 

 

 

 

Choose whole grain foods such as whole wheat bread, crackers, 

cereals, brown rice, oatmeal, and barley.

Eat a mix of colorful fruits and vegetables.

Choose fish, lean meat, and chicken and turkey without the skin.

Eat foods that have been baked, broiled, or grilled instead of fried.

Drink water instead of juice and regular soda. 

Choose low-fat or skim milk, 

yogurt, and cheese.
Reduce portion sizes. Eat smaller amounts of food to help with 

weight loss.

 

 

 

 

Fill half of your plate with fruits and vegetables. Fill one 

quarter with a lean protein, such as chicken or turkey without 

the skin 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.

Eat a small serving of dessert at the end of a healthy meal, but 

not every day. Sweets and desserts have a lot of fat and sugar.

Eat small amounts of heart-healthy fats. Examples include 

nuts, seeds, and vegetable oils. For most nuts and seeds without 

the shell, a small amount would be 1 ounce or a small handful. 

1/2 vegetables and fruit

1/4 grains

1/4 protein

Reduce portion sizes and fill 

your plate like this.

Step 2: 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 also 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. 

 

 

 

 

 

Get off the couch, turn on the music, and dance! 

Do not sit for long periods of time.

Stretch and move around during commercial breaks.

Walk around the house while you talk on the phone. 

Park your car farther away and walk if it is safe. 

Stretch after being active.

 Brisk walking is a great way to be active. During a brisk walk, 

you walk faster than your normal pace. Here are some tips to get you 

started:

 

 

 

 

Start with 10 minutes a day if you are not active. 

Walk slowly for a few minutes to warm up then increase your 

speed over time. 

Wear walking shoes that fit your feet and provide comfort 

and support. 

Walk in safe places. Some good places for brisk walking include 

indoor or outdoor walking paths, a shopping mall, and community 

Go for a brisk walk. centers.
Remember to warm up and stretch. Before you start any activity, 

warm up slowly. Shrug your shoulders, swing your arms or march 

in place for 3 to 5 minutes before. Stretch after you have been active 

when your muscles are warm. Do not bounce or stretch so far that it 

hurts.

Step 3: Get your friends and family involved. 

Making lifestyle changes can be easier with help from your 

loved ones.

 

 

 

 

Offer fruit instead of cookies and chips when your grandkids, 

friends, and family visit.

Show the younger people in your life the dances you enjoy.

Enjoy a walk with friends or family around a park, museum, 

or zoo.

Go for a swim with a friend. Moving around in water is gentle 

on your joints.

Teach your kids or grandkids 

how to plant and take care 

of a garden.

Step 4: Make a plan.

Use this section to plan how you will eat healthy foods and move 

more. Think about what is important to your health and what changes 

you are willing and able to make. To get started, choose one goal to 

work on and decide what steps will help you reach your goal.

Take Your First Steps

What’s my goal? 

(Example: I want to see if I can walk for 30 minutes, 5 days of the week.) 

How will I get started? (Example: I will walk for 10 minutes after lunch.) 

What do I need to get ready? (Example: I will put my walking shoes where I can see them every day.)

What might get in the way of making this change? (Example: If it is bad weather, I will walk at the mall.) 

How will I reward myself for sticking with my plan? (Example: If I stick with my plan this week, I will watch a movie.)
Step 5: Find out how insurance coverage

can help you prevent type 2 diabetes.

Medicare. Medicare covers all or some of the costs of certain 

exams, tests, and check-ups for people who have a greater chance 

of getting diabetes. Medicare will also cover certain weight loss 

services and programs. 

Other health insurance.Other plans may also cover the costs of 

certain exams, tests, check-ups, and diabetes prevention programs 

approved by the Centers for Disease Control and Prevention (CDC) 

for people who have a greater chance of getting diabetes. Ask your 

doctor or insurance company what your plan covers.

Things to Remember: 

 

 

 

 

If you are overweight, set a goal to lose a 

small amount of weight to prevent or delay 

type 2 diabetes. 

Make healthy food choices and find ways to reduce your 

portion sizes.

Let your doctor or health care team know you want to find 

ways to be active each day. If you have trouble moving, ask 

about safe ways you can be more active.

Find out what services your health insurance plan covers to 

prevent or delay type 2 diabetes.

To learn more:

National Diabetes Education 

Program

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

TTY: 1-866-569-1162

www.YourDiabetesInfo.org

Request a free copy of the Your 

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.

Diabetes HealthSense: An online 

library of resources for living well.

www.YourDiabetesInfo.org/

HealthSense

Centers for Disease Control and 

Prevention

1-800-CDC-INFO 

(1-800-232-4636)

www.cdc.gov/diabetes

National Diabetes Prevention 

Program

www.cdc.gov/diabetes/prevention 

Centers for Medicare & Medicaid 

Services

1-800-MEDICARE 

(1-800-633-4227)

www.medicare.gov

National Diabetes Information 

Clearinghouse

1-800-860-8747

www.diabetes.niddk.nih.gov

Weight-control Information 

Network (WIN)

1-877-946-4627

www.win.niddk.nih.gov

www.YourDiabetesInfo.org

This material was reviewed for technical accuracy by M. Kaye Kramer, R.N., M.P.H., Dr.PH, C.C.R.C. of the 

University of Pittsburgh Graduate School of Public Health, Andrea Kriska, Ph.D., M.S. of the University of 

Pittsburgh Graduate School of Public Health, and Linda M. Siminerio, R.N., Ph.D., C.D.E. of the University 

of Pittsburgh School of Medicine.

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.

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. 

Revised December 2013

NIH Publication No. 14-5526

NDEP-75

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