This tip sheet can help Asian Americans and Pacific Islanders at risk for type 2 diabetes move more and eat less to lower their risk for diabetes.
Take these small steps now to prevent diabetes.
Find out if you are at risk.
Asian Americans and Pacific Islanders who are overweight are at high risk for type 2 diabetes
– that means a person’s blood glucose levels are higher than normal, but not yet high enough to be called diabetes. Talk with your doctor about YOUR risk. To learn more, take the risk test on the other side of this tip sheet.
Lose a small amount of weight.
The weight you think is normal for you may not be a healthy weight. Check the chart on the other side to see if your weight puts you at risk for diabetes. You can prevent or delay type 2 diabetes by losing as little as 10 pounds.
Be more physically active.
Choose an activity you enjoy. Ask family members or friends to be active with you. Take a walk, swim, bike ride, dance, or play ball — together. Be active at least 30 minutes a day, 5 days a week to help you lose weight and stay healthy.
Make healthy food choices.
Choose more fruits and vegetables, fish, lean meats, whole grain rice, and low-fat or skim milk and cheese. Make healthy food choices as a family. Keep healthy snacks such as fruit in the house. Eat fewer fatty and fried foods. Serve smaller portions. Choose water to drink.
Record your progress.
Every day write down all the foods you eat and drink and the number of minutes you are active. Review it every day. Keeping a diary is one of the best ways to stay focused and reach your goals. NDEP’s GAME PLAN Food and Activity Tracker (PDF, 349 KB)
Keep at it.
Add one new change each week. If you or your family members get off track, start again and keep going.
National Diabetes Education Program
The rewards will last a lifetime.