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By improving your diet and increasing physical activity, you can reverse prediabetes and reduce your risk of diabetes in the future. Making healthy food choices and getting regular physical activity can lower weight, blood pressure and cholesterol - and help you keep a normal blood sugar level. Programs that focus on diet and physical activity - like the Diabetes Prevention Program - are proven to reduce the risk of type 2 diabetes by up to 58% (71% reduction for those over age 60).

The Diabetes Prevention Program

The Diabetes Prevention Program (DPP) is a year-long, group program
held at a local community or health center, such as a YMCA.

A trained lifestyle coach will help you learn:

•  Practical ways to eat healthy
•  How to add physical activity to your daily routine
•  How to manage stress


    What can I do to lower my risk?

  5 Healthy Choices I Can Make Today

Making healthy food choices when you’re busy can be hard – but it’s one of the most important things you can do for your health. A healthy diet helps control your weight, blood pressure, cholesterol and blood sugar, which reduces your risk for type 2 diabetes. Start with small steps that can make a big difference.

1

Fill-up on non-starchy vegetables

You can't have too many non-starchy vegetables like leafy greens (chard or kale:, broccoli or green beans, so eat up! Avoid potatoes and potato-based foods which contain a lot of starch and cause blood sugar to go up quickly, which is important to avoid for people with diabetes


2

Go for healthy proteins

Healthy proteins include lean meats like chicken and turkey, or fish, beans, nuts, lo-fat cheeses, and soy products. Thy to limit red meat, especially processed red meat. Yogurt is also another healthy protein, so choose a low-fat or no fat option without added sugar.


3

Choose whole grains

Whole grain breads, rice, and pasta are healthier than white breads, rice, or pastas, which contain refined grains that the body treats like sugar.

Joining a DPP may be free or
you maybe eligible for financial assistance. Visit: mass.gov/dph/preventdiabetes

4

Use healthy oils - sometimes
Oils from vegetables contain healthy fats, so choose oils like olive, canola, corn or sunflower for cooking, or to have on salads. Limit butter, since it contains a lot of unhealthy saturated fats.

5

Skip sugary beverages,
save the calories

Don't drink your calories by having soda, or sweetened juices and iced teas! Have water for every meal. to add flavor to plain water, try citrus slices, mint or basil leaves. Coffee or teas with a small amount or no sugar added is also a great choice. When you have juice, make it 100% juice and limit it to 8 oz., to steer clear of too much sugar.

  How Do I Activate My Day?

Regular physical activity keeps your heart strong and your blood sugar at a healthy level. Being physically active lowers your risk for diabetes, heart problems, and high blood pressure. Most adults need at least 30 minutes a day, five days a week of moderate-intensity physical activity. Experts also recommend muscle-strengthening activity at least two days a week.

Let’s Move

Caring Health Wellness Center provides FREE group-based exercise, nutrition education, and chronic disease self-management services on-site. All patients are required to register to take advantage of the fun and healthy activities.

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Eating healthful meals is an essential. All of our recipes use healthful ingredients and cooking techniques. Try these recipes for healthier eating.

Photo: Vegetarian Shepherd's Pie. PNC Photography, Photographer: Peter Papoulakos. • Photo: Pasta Fagioli from Healthy Calendar Diabetic Cooking, 2nd Edition; Photographer: Renée Comet

Photo: Chicken-White Bean Soup with Fresh Veggie Topper from Two-Step Diabetes Cookbook. Renee Comet Photography.  •- See more at: http://www.diabetes.org/mfa-recipes/recipes/?loc=ff-slabnav?referrer=http://www.diabetes.org/#sthash.pYEALtpG.dpuf