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🔥+ ready fire aim turned empire pdf efd7a543f 06 Jul 2020 Can you reverse type 2 diabetes? Treatment for type 2 diabetes includes: monitoring your blood sugar levels; using medications or insulin when ...

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  4. Diabetes Overview
  5. Preventing Type 2 Diabetes
  6. Choose More than 50 Ways to Prevent Type 2 Diabetes

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Reduce Portion Sizes

Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of meat. If you are trying to eat smaller portions, eat a half of a bagel instead of a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. Three ounces is about the size of your fist or a deck of cards.

Put less on your plate, Nate.

1. Drink a large glass of water 10 minutes before your meal so you feel less hungry.

2. Keep meat, chicken, turkey, and fish portions to about 3 ounces.

3. Share one dessert.

Eat a small meal, Lucille.

4. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.

5. Make less food look like more by serving your meal on a salad or breakfast plate.

6. Eat slowly. It takes 20 minutes for your stomach to send a for 1 last update 06 Jul 2020 signal to your brain that you are full.6. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.

7. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).

How much should I eat?

Try filling your plate like this:

  • 1/4 protein
  • 1/4 grains
  • 1/2 vegetables and fruit
  • dairy (low-fat or skim milk)

Move More Each Day

Find ways to be more active each day. Try to be active for at least 30 minutes, 5 days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more.

If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking the 1 last update 06 Jul 2020 maps, community centers, and nearby parks.If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking maps, community centers, and nearby parks.

Dance it away, Faye.

8. Show your kids the dances you used to do when you were their age.

9. Turn up the music and jam while doing household chores.

10. Work out with a video that shows you how to get active.

Let's go, Flo.

11. Deliver a message in person to a co-worker instead of sending an e-mail.

12. 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.

13. Catch up with friends during a walk instead of by phone.

14. March in place while you watch TV.

15. Choose a place to walk that is safe, such as your local mall.

16. Get off of the bus one stop early and walk the rest of the way home or to work if it is safe.

Make Healthy Food Choices

Find ways to make healthy food choices. This can help you manage your weight and lower your chances of getting type 2 diabetes.

Choose to eat more vegetables, fruits, and whole grains. Cut back on high-fat foods like whole milk, cheeses, and fried foods. This will help you reduce the amount of fat and calories you take in each day.

Snack on a veggie, Reggie.

17. Buy a mix the 1 last update 06 Jul 2020 of vegetables when you go food shopping.17. Buy a mix of vegetables when you go food shopping.

18. Choose veggie toppings like spinach, broccoli, and peppers for your pizza.

19. Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.

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21. Serve your favorite vegetable and a salad with low-fat macaroni and cheese.

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22. Stir fry, broil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.

23. Try not to snack while cooking or cleaning the kitchen.

24. Cook with smaller amounts of cured meats (smoked turkey and turkey bacon). They are high in salt.

Cook in style, Kyle.

ready fire aim turned empire pdf efd7a543f Treatments (👍 symptoms nhs) | ready fire aim turned empire pdf efd7a543f quiz questionshow to ready fire aim turned empire pdf efd7a543f for 25. Cook with a mix of spices instead of salt.

26. Try different recipes for baking or broiling meat, chicken, and fish.

27. Choose foods with the 1 last update 06 Jul 2020 little or no added sugar to reduce calories.27. Choose foods with little or no added sugar to reduce calories.

28. Choose brown rice instead of white rice.

Eat healthy on the go, Jo.

29. Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or have the other half wrapped to go.

30. Make healthy choices at fast food restaurants. Try grilled chicken (with skin removed) instead of a cheeseburger.

31. Skip the fries and chips and choose a salad.

32. Order a fruit salad instead for 1 last update 06 Jul 2020 of ice cream or cake.32. Order a fruit salad instead of ice cream or cake.

Rethink your drink, Linc.

33. Find a water bottle you really like (from a church or club event, favorite sports team, etc.) and drink water from it every day.

34. Peel and eat an orange instead of drinking orange juice.

35. If you drink whole milk, try changing to the 1 last update 06 Jul 2020 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.35. If you drink whole milk, try changing to 2% milk. It has less fat than whole milk. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.

36. Drink water instead of juice and regular soda.

Eat smart, Bart.

ready fire aim turned empire pdf efd7a543f prevalence (☑ natural diet recommendations) | ready fire aim turned empire pdf efd7a543f new zealandhow to ready fire aim turned empire pdf efd7a543f for 37. Make at least half of your grains whole grains, such as whole grain breads and cereals, brown rice, and quinoa.

38. Use whole grain bread for toast and sandwiches.

39. Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.

40. Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.

ready fire aim turned empire pdf efd7a543f obesity (⭐️ with hyperglycemia) | ready fire aim turned empire pdf efd7a543f symptoms menhow to ready fire aim turned empire pdf efd7a543f for 41. Share a bowl of fruit with family and friends.

42. Eat a healthy snack or meal before shopping for food. Do not shop on an empty stomach.

ready fire aim turned empire pdf efd7a543f cramping (⭐️ uptodate) | ready fire aim turned empire pdf efd7a543f woundshow to ready fire aim turned empire pdf efd7a543f for 43. Shop at your local farmers market for fresh, local food.

Keep track, Jack.

44. Make a list of food you need to buy before you go to the store.

ready fire aim turned empire pdf efd7a543f straight talk (👍 remission) | ready fire aim turned empire pdf efd7a543f on insulinhow to ready fire aim turned empire pdf efd7a543f for 45. Keep 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.

Read the label, Mabel.

46. Compare food labels on for 1 last update 06 Jul 2020 packages.46. Compare food labels on packages.

47. Choose foods lower in saturated fats, trans fats, cholesterol (ko-LESS-tuh-ruhl), calories, salt, and added sugars.

Take Care of Your Mind, Body, and Soul

You can exhale, Gail.

48. Take time to change the way you eat and get active. Try one new food or activity a week.

49. Find ways to relax. Try deep breathing, taking a walk, or listening to your favorite music.

50. Pamper yourself. Read a book, take a long bath, or meditate.

51. Think before you eat. Try not to eat when you are bored, upset, or unhappy.

Be Creative

Honor your health as your most precious gift. There are many more ways to prevent or delay type 2 diabetes by making healthy food choices and moving more. Discover your own and share them with your family, friends, and neighbors.

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52.

53.

54.

Things to Remember:

  • Talk to your doctor about your risk for getting type 2 diabetes and what you can do to lower your chances.
  • Take steps to prevent diabetes by making healthy food choices, staying at a healthy weight, and moving more every day.
  • Find ways to stay calm during your day. Being active and reading a good book can help you lower stress.
  • Keep track of the many ways you are moving more and eating healthy by writing them down.
September 2014
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This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully reviewed by NIDDK scientists and other experts.