Healthy Habits - What You Need To Know About Pre-Diabetes Page 2
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1
2Healthy habits
SM
Your choices can prevent or
My action plan
delay diabetes
Start by setting a specific and attainable goal. Based
Be more physically active. Aim for 30 minutes of
on how ready you are to change your health habits,
moderate exercise 5 days a week or more. You don’t
check one or two of the following goals in the
have to exercise all at once – 10 minutes at a time
chart below. Give yourself a nonfood reward like a
adds up. Choose something you like to do, like
like a new book or CD when you accomplish your
walking, dancing or swimming.
goal. Small changes make a big difference toward
Eat a healthy diet. Start by eating at least five
reaching your health goals.
servings of fruits and vegetables per day. Cut down
Use the chart below to set goals and discuss them
on sweets, sodas and fats.
with your doctor.
Lose weight. If you are overweight, lose 10 pounds
to lower your risk of getting diabetes. Weight loss of
1 to 2 pounds a week is a healthy pace.
If you’re not yet ready
If you’re thinking about making
If you’re already making
to make changes in your
changes in your health habits
changes in your health habits
health habits
Learn more about pre-
Learn more about pre-diabetes
Learn more about pre-diabetes
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diabetes by calling the National
by calling the National Diabetes
by calling the National Diabetes
Diabetes Education Program
Education Program at 1-800-860-8747
Education Program at 1-800-860-8747
at 1-800-860-8747 for a free
for a free booklet.
for a free booklet.
booklet.
Talk with a family member or friend
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Continue your exercise and slowly
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Imagine your life 3 to 5 years
about becoming more physically active
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increase it until you do at least 30
from now. Are your current
together.
minutes of total activity on most days.
behaviors consistent with your
Make a list of how your life will be
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hopes for the future?
Track your progress and reward
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better if you make healthy changes.
yourself along the way.
Read about or talk to others
Then list what you will have to give up.
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who have successfully made
Do the reasons to change outweigh
Make a list of all of your reasons for
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changes that led to better health.
the reasons not to?
changing. Read it often.
Contact your health care
Take small steps, like walking 10
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Other:
provider when you are more ready
minutes one day a week or eating one
to make changes in your health
more serving of vegetables a week.
habits.
Other:
Other:
Sources: The National Diabetes Education Program ( ). The American Diabetes Association
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( ). “Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and
Obesity in Adults.” National Heart Lung and Blood Institute.
An independent licensee of the Blue Cross and Blue Shield Association. U3013b, 5/09
June 2007.
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