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Lifestyle changes, such as a healthy diet and exercise, can help prevent the onset of type 2 diabetes.  Likewise, maintaining a healthy weight may also lower your risk of type 2 diabetes.  If you have prediabetes, losing a small amount of weight (as little as 10 pounds) if you’re overweight and getting regular physical activity can lower your risk for developing type 2 diabetes. Regular physical activity means getting at least 150 minutes a week of brisk walking or a similar activity. That’s just 30 minutes a day, five days a week.

There are five dietary changes that can have a big impact on the risk of type 2 diabetes:

  1. Choose whole grains and whole grain foods over refined grains and other highly processed carbohydrates.
  2. Eat plenty of fiber-rich fruits and vegetables.  This may include non-starchy vegetables, such as leafy greens, broccoli, or avocado, legumes, such as beans, chickpeas, and lentils, and fruits, such as berries and tree fruits.
  3. Skip sugary drinks and alcohol.  Instead, choose water, coffee, or tea.
  4. Choose healthy monounsaturated fats, like canola, olive or peanut oil.
  5. Limit red meat and avoid processed meat; choose nuts, beans, whole grains, poultry, or fish instead.

For further information on nutrition to decrease your risk of type 2 diabetes, please check out the sites below.

Diabetes Meal Planning

Eating Out

Grocery Shopping

How to Understand and Use the Nutrition Facts Label

Diabetes Food Hub


Check out the Diabetic Plate Method