Reduce Portion Sizes

#1 Less on Your Plate, Nate.

#2 Keep meat, poultry and fish portions 

to about 3 ounces (about the size 

of a deck of cards).

#3 Try not to snack while 

cooking or cleaning the 

kitchen.

#4 Try to eat meals and snacks 

at regular times every day. 

#5 Make sure you eat breakfast everyday.

#6 Use broth and cured meats (smoked turkey 

ey 

are 

and turkey bacon) in small amounts. Th

are high in sodium. Low sodium broths 

available in cans and in powdered form. 

#7 Share a single dessert.

#8 When eating out, have a big vegetable 

salad, then split an entrée with a friend 

or have the other half wrapped to go.

#9 Stir fry, broil, or bake with non-stick 

spray or low-sodium broth and cook with 

less oil and butter.

#10 Drink a glass of water 10 minutes before 

your meal to take the edge off your hunger. 

#11 Make healthy choices at fast food restaurants. Try grilled chicken (remove skin) 

instead of a cheeseburger. Skip the french 

fries and choose a salad.

#12 Listen to music while you eat instead of 

watching TV (people tend to eat more 

while watching TV). 

#13 Eat slowly. It takes 20 minutes for your 

stomach to send a signal to your brain that 

you’re full.

#14 Eat a small meal, Lucille.

#15 Teaspoons, salad forks, or child-size utensils 

may help you take smaller bites and eat 

less. 

#16 You don’t have to cut out the foods you 

love to eat. Just cut down on your portion 

size and eat it less often.

#17 Make less food look like more by serving 

your meal on a salad or breakfast plate.

Move More Each Day

#18 Dance It Away, Faye.

#19 Show your kids the dances you used 

to do when you were their age.

#20 Turn up the music and jam while 

doing household chores.

#21 Deliver a message in 

person to a co-worker 

instead of e-mailing.

#22 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.

#23 Make fewer phone calls. Catch up with 

friends on a regular basis during a planned 

walk.

#24 March in place while you watch TV. 

#25 Park as far away as possible from your favorite store at the mall.

#26 Select a physical activity video from the 

store or library.

#27 Get off of the bus one stop early and walk 

the rest of the way home or to work several 

times a week.

Make Healthy Food Choices

#28 Snack On a Veggie, Reggie

#29 Try getting one new fruit or vegetable 

every time you grocery shop.

#30 Low-fat macaroni and cheese can be a 

main dish. Serve it with your favorite 

vegetable and a salad.

#31 Try eating foods from other 

countries. Many dishes contain 

more vegetables, whole grains 

and beans and less meat. 

#32 Cook with a mix of spices 

instead of salt.

#33 Find a water bottle you really 

like (from a church or club event, 

favorite sports team, etc.) and drink 

water from it wherever and whenever you can.

#34 Always keep a healthy snack with you, such as 

fresh fruit, handful of nuts, whole grain crackers. 

#35 Choose veggie toppings like spinach, broccoli, and 

peppers for your pizza.

#36 Try different recipes for baking or broiling meat, 

#37 Try to choose foods with little or no added sugar.

#38 Gradually work your way down from whole milk 

to 2% milk until you’re drinking and cooking with 

fat-free (skim) or low-fat milk and milk products.

#39 Eat foods made from whole-grains—such as whole 

wheat, brown rice, oats, and whole-grain corn—

every day. Use whole-grain bread for toast and 

sandwiches; substitute brown rice for white rice for 

home-cooked meals and when dining out. 

#40 Don’t grocery shop on an empty stomach. Make a 

list before you go to the store.

#41 Read food labels. Choose foods low in saturated 

fats, trans fats, cholesterol, salt (sodium), and 

added sugars. 

#42 Fruits are colorful and make a welcome centerpiece for any table. Enjoy the company of family 

and friends while sharing a bowl of fruit.

#43 Slow down at snack time. Eating a bag of 

low-fat popcorn takes longer than eating 

a slice of cake. Peel and eat an orange 

instead of drinking orange juice.

#44 Try keeping 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.

chicken and fish.

Nurture Your Mind, 

Body and Soul

#45 You Can Exhale, Gail.

#46 Don’t try to change your 

entire way of eating and 

increasing your physical 

activity all at once. Try one 

new activity or food a week.

#47 Find mellow ways to relax—

try deep breathing, take an 

easy paced walk, or enjoy 

your favorite easy listening 

music. 

#48 Give yourself daily “pampering time.” Honor this time, 

whether it’s reading a book, 

taking a long bath, or meditating.

#49 Try not to eat out of boredom 

or frustration. If you are not 

hungry, do something else, 

such as taking a long walk.

Be Creative

#50 Honor your health as your 

most precious gift.

#51 Make up your own,

Tyrone or Simone.

#52 ______________________________

 ______________________________

#53 ______________________________

There are many more ways to 

prevent or delay diabetes by making healthy food choices and moving 

more. Discover your own and share them 

with your family, friends, and neighbors.
my game plan

food and activity tracker

NAME

DATE

MY GAME PLAN THIS WEEK...

FOR CUTTING FAT GRAMS:

FOR CUTTING CALORIES:

FOR GETTING MORE 

PHYSICAL ACTIVITY:

__________________________________________

FROM:_____________ TO:___________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

HHS’ NDEP is jointly sponsored by NIH and CDC with 

the support of more than 200 partner organizations.

SAMPLE ENTRY

DAY: MONDAY DAILY FOOD & DRINK TRACKER

TIME AMOUNT / NAME / DESCRIPTION FAT GRAMS CALORIES

8:00 AM 1/2 CUP OATMEAL 1 73

1 CUP 2% MILK 5 121

TO MAKE MORE WEEKLY TRACKERS: Make one (1) copy of the top half and seven 

(7) copies of the bottom half of this page. Trim the pages and staple in the upper 

left-hand corner. Fold to fit in your pocket or purse.

 MY DAILY AND WEEKLY GOALS

FAT GRAMS CALORIES MINUTES OF ACTIVITY

DAILY

WEEKLY

 MY DAILY AND WEEKLY TOTALS

FAT MINUTES OF CALORIES WEIGHT GRAMS ACTIVITY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEKLY POUNDS LOST

TOTALS

DAY DAILY FOOD & DRINK TRACKER

TIME AMOUNT / NAME / DESCRIPTION FAT GRAMS CALORIES

TOTALS 

 DAILY PHYSICAL ACTIVITY TRACKER

TYPE OF ACTIVITY MINUTES

TOTAL 

DAY DAILY FOOD & DRINK TRACKER

TIME AMOUNT / NAME / DESCRIPTION FAT GRAMS CALORIES

foLd Here foLd Here

Take the first step today. If you’re overweight, you may be at high risk for diabetes. Talk to your health care team today.

Call 1-888-693-NDEP(6337), TTY: 1-866-569-1162, and get your free 

GAME PLAN to Prevent type 2 Diabetes, or visit www.YourDiabetesInfo.org

Participants in research studies can play a more active role in improving their own health and help others by contributing to health-related 

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

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. 

Revised November 2009 NIH Publication No. 09-5487 NDEP – 71