We are American Indians and

Alaska Natives, and we have

the power to prevent type 2 diabetes

Science has proven that we can 

prevent diabetes if we lose as little 

as 10 pounds by walking 30 minutes

5 days a week and making healthy

food choices. 

“I know everyone 

it once they ma

their mind. A lo

out there know 

in their family a

. think ‘Okay, I’m 

get it.’ No, it is 

You can prevent 

can do it, so ca

GLENDA THOMAS FIFER

GILA RIVER INDIAN COM

DIABETES PREVENTION P

PARTICIPANT

Hereare7powerfulstepsyoucan taketogetstartedt

MOVE MORE. Get up, get out, and get

moving. Walk, dance, bike ride, swim, or

play ball with your friends or family. It

doesn’t matter what you do as long as you

enjoy it. Try different things to keep it fun.

“I found ways to work activity into 

my day. I walk for 10 minutes every

morning. At night, my wife and I 

walk with our daughter.” 

TOM JOHN

SENECA

MAKE HEALTHY FOOD CHOICES

on eating less. Eat fiber-rich frui

vegetables each day. Choose who

foods such as whole wheat bread 

crackers, oatmeal, brown rice, a

Cut down on fatty and fried food

still can have foods you enjoy, ju

smaller servings. Choose water t

“I used to always go back fo

helpings. Now, I leave the 

for another day. I think it i

JOSEPHINE MALEMUTE, RN

ATHABASCAN

National Diabetes Educa

www.YourDiab
SET GOALS YOU CAN MEET. Start by

making small changes. Try being active

for 15 minutes a day this week. Then

each week add 5 minutes until you

build up to at least 30 minutes 5 days a

week. Try to cut 100 calories out of your

diet each day (that’s one can of soda!).

Slowly reduce your calories over time.

Talk to your health care team about

your goals. 

“When I first started walking, I could 

only go for about 10 minutes. Now I feel

stronger and am able to walk 45 minutes

every day.”

JONATHAN FEATHER

EASTERN BAND OF CHEROKEE INDIANS

RECORD YOUR PROGRESS. Write down 

all the things you eat and drink and the

number of minutes you are active.

Keeping a diary is one of the best ways 

to stay focused and reach your goals.

“Keeping track of my activity allows me 

to see how I’m doing. By walking for 

10 minutes at least 3 times a day, I’m 

able to get my 30 minutes in.”

LORRAINE VALDEZ, RN

ISLETA/LAGUNA PUEBLOS

diabetes alone. Ask your fami

friends to help you out. Involv

in your activities. You can hel

other move more, eat less, and 

healthy life. Go for a walk tog

play a pick-up game of basket

a support group in your area 

you stay on track. 

“After dinner I often take a walk 

family instead of watching TV.

KELLY MOORE, MD

CREEK NATION OF OKLAHOMA

KEEP AT IT. Making even sma

is hard in the beginning. Try t

new change a week. If you ge

start again and keep at it. 

“When I don’t think I have time 

I just remember how important 

around for my family.”

RALPH FORQUERA

JUANEÑO BAND OF CALIFORNIA INDIA

“We have the power to 

our people and the ge

to come. We have the 

to Prevent Diabetes.”

YVETTE ROUBIDEAUX, MD

ROSEBUD SIOUX

Take your first step today. Talk to your health

care team about your risk for type 2 diabetes and

the small steps you can take to prevent it. To find

out more, call 1-888-693-NDEP (6337) or visit

www.YourDiabetesInfo.org to get a free copy of

Your GAME PLAN to Prevent type 2 Diabetes. 

Kelly Moore, M.D., contracted consultant with the Indian Health Service Division of Diabetes, Albuquerque, NM has reviewed this tip sheet for accuracy. 

A message from the National Diabetes Education Program, sponsored by the National Institutes of Health and the Centers for Disease Control and Prevention. Revised March 2008 NIH Publication No