Take Small Steps to Prevent Diabetes (en Español)
When you take steps to prevent diabetes, you will also lower your risk for possible complications of diabetes such as heart disease, stroke, kidney disease, blindness, nerve damage, and other health problems. That’s a big reward for you and your family and friends.
The Small Steps. Big Rewards. GAME PLAN kit is based on the Diabetes Prevention Program (DPP). This research study proved that type 2 diabetes could be prevented or delayed in persons with increased risk by losing a small amount of weight and getting 30 minutes of moderate-intensity physical activity, such as brisk walking, five days a week. NDEP used the findings from the study to prepare the GAME PLAN kit and to make it as easy as possible for you to take steps now to prevent diabetes.
Here’s what’s in the GAME PLAN kit:
- The GAME PLAN booklet helps people at risk for diabetes to implement a program to prevent or delay the onset of diabetes.
- Find information on the fat grams and calories for hundreds of foods in the GAME PLAN Fat & Calorie Counter.
- Record daily goals, fat grams, calories, and activities in the GAME PLAN Food & Activity Tracker.
Plan to set a weight loss goal: The key to preventing diabetes is to lose weight by eating healthy foods that are lower in fat and calories and being physically active. Set a goal that you can achieve. A good goal is to lose at least 5 to 10 percent (10 to 20 pounds if you weigh 200 pounds) of your current weight. A 5 to 7 percent weight loss was shown to have a big impact on lowering the risk of diabetes in the DPP study.
Make healthy food choices to help reach your weight loss goal. There are many weight loss plans from which to choose. But the DPP showed that you can prevent or delay the onset of diabetes by losing weight through a low-fat, reduced calorie eating plan, and by increasing physical activity.
When you move more every day, you will burn more calories. This will help you reach your weight loss goal. Try to get at least 30 minutes of moderate-intensity physical activity five days a week. If you have not been active, start off slowly, building up to your goal. Try brisk walking, dancing, swimming, biking, jogging, or any physical activity that helps get your heart rate up. You don’t have to get all your physical activity at one time. Try getting some physical activity throughout the day in 10 minute sessions.
This three-booklet package helps people assess their risk for developing diabetes and implement a program to prevent or delay the onset of the disease and it includes an activity tracker and a fat and calorie counter.
This tip sheet helps older adults at risk for type 2 diabetes move more and eat less to lower their risk for diabetes.
This tip sheet helps African Americans at risk for type 2 diabetes find ways to move more, make healthy food choices, and track their progress with making lifestyle changes to lower their risk.
Learn more about the National Diabetes Education Program's initiatives, goals and partnership network.
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