YOU DON’T HAVE TO KNOCK YOURSELF OUT TO PREVENT DIABETES!

Studies show that people at high risk for type 2 diabetes can prevent or delay the 

disease if they lose as little as 10 to 14 pounds (if they weigh 200 pounds) by 

walking 30 minutes 5 days a week and making healthy food choices. Keep in mind

that small steps can lead to big rewards.

Use these tips for ideas to move more and make healthy food choices.

Take your first step today!

step

1Move More. Plan to get at least

30 minutes of physical activity 5 days

each week to help you lose weight. You can get

this amount in small ways throughout the day.

If you have not been active, talk to your doctor

and start slowly to build up to your goal.

Here are some ideas to fit more 

physical activity into your day.

Park your car farther away from stores,

movie theaters, or your office.

National Diabetes Education Program • www.YourDiabetesInfo.org

Use TV breaks to stretch, take a quick walk

around your home, do some sit-ups, or

march in place.

Get your friends and family involved. Set a

standing walking date. Or do something

that everyone enjoys—shoot hoops, take a

bike ride, or line dance. 

Walk during your lunch break.

Deliver a message to a co-worker in person

instead of by email. Take the stairs to your

office instead of the elevator.
step

2Make Healthy Food Choices.

Choose foods that are low in fat,

sugar, and calories to help you lose weight.

Limit portion sizes. 

Start today to:

Eat a variety of colorful vegetables 

and fruits. 

Choose whole grain foods—whole wheat

bread and crackers, oatmeal, brown rice,

and cereals.

Lower fat intake—broil or bake poultry,

meats, and fish instead of frying.

Lighten your recipes by using nonfat 

or low-fat milk, yogurt, cheese, sour

cream, cream cheese, or mayonnaise.

Use cooking spray instead of oil.

Avoid getting too hungry by eating 

a healthy snack between meals.

Do not keep chips, cookies, or candy 

in your home. Instead, for snacks have 

raw vegetables, fruit, low-fat or nonfat

yogurt, or a handful of nuts, pumpkin

seeds, or sunflower seeds.

Choose water to drink. 

Use this chart as a guide for portion sizes

Portion Sizes

1⁄

2 cup of rice or pasta =

An ice cream scoop

11⁄

2 ounces of cheese =

Four die

3 ounces of meat or fish = 

Deck of cards

2 tablespoons peanut butter = 

A ping pong ball

step Start Your GAME PLAN to 3Prevent Diabetes. The key to

losing weight and preventing diabetes is to

make long-term changes that work for you—

every day. 

Taking these steps is a great way to get started.

The National Diabetes Education Program

(NDEP) offers materials that can help you

make healthy food choices and move 

more to prevent or delay type 2 diabetes. 

To order a free copy of Your GAME PLAN 

to Prevent type 2 Diabetes go to

www.YourDiabetesInfo.org or call 

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

www.YourDiabetesInfo.org

HHS’ NDEP is jointly sponsored by NIH and CDC.

Janet O. Brown, R.N., M.S.N., M.P.H., Clinical Trials

Manager, Albert Einstein College of Medicine, Bronx, NY,

reviewed this material for accuracy.

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

Revised December 2007 NIH Publication No. 11-6400 NDEP-76