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Prevent diabetesStay one step ahead and follow these tips to help prevent and control your diabetes:

Get Active!

  • Do physical activities with moderate effort for a total of 2 hours and 30 minutes each week.
  • If ready, do physical activity with vigorous effort for at least 10 minutes for a total of 1 hour and 15 minutes each week.
  • Aim to be active for at least 10 minutes at a time.
  • Lift weights at least 2 days each week.

Eat less sodium, saturated fat, trans fat, cholesterol, and sugar.​

  • Trim the fat off meat and the skin off chicken.
  • Bake, broil, boil, or grill instead of frying.
  • Use a small amount of vegetable oil instead of lard or butter.
  • Cut down on sausage, bacon, and fried foods.
  • Drink water and sugar-free beverages.

Eat more fiber.

  • Choose whole grains, vegetables, fruits, and beans.
  • Add fruit to your lunch.
  • Add vegetables and beans to soups and casseroles.

If you smoke, stop.

  • Ask your doctor, family, or friends to help you quit smoking.

If you already have diabetes, add these steps to control your diabetes:

  • Check your blood glucose (blood sugar) levels as the doctor tells you.
  • Take medicines as the doctor tells you, even when you feel fine.
  • Ask your doctor about taking aspirin to prevent a heart attack.
  • Check your feet every day. Check for cuts, bruises, red areas, or swelling.
  • Brush your teeth and use dental floss every day.
  • See your eye doctor once a year, or more often if you have eye problems.
  • Find support to help you handle stress.

Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.