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WHAT YOU CAN DO TO PREVENT TYPE 2 DIABETES Type 2 Diabetes is a Growing Problem In Ontario, 1,169,000 people have been diagnosed with type 1 or type. Pre-diabetes Higher than normal blood sugar but below levels that would diagnose diabetes People with pre-diabetes have increase risk for developing diabetes. Make a Plan Choose an activity you enjoy Start slowly—5 to 10 minutes a day Increase to 30 minutes a day, 5 days a week for a total of 150 minutes per week – Walk, skate, climb stairs, dance. Healthy Eating – Make a Plan Choose more: – high fibre foods like whole grain rotis, breads, cereals, brown rice, beans and lentils, dahl, fresh, colourful fruit and vegetables (fresh or frozen) such as broccoli, spinach, sweet potato, mango and carrots. Healthy Eating – Make a Plan Eat less: – sweet food like sugar, honey, jam, regular pop, juice, candy, chocolate bars, pie, iced cookies, and cakes. Healthy Eating – Grains & Starches Plate Method Handy Portion whole grain bread, cereal, rice, noodles, potatoes, corn, pasta.


Make Simple Changes Reduce Fat, Salt and Sugar – Bake, boil, steam or poach instead of frying with fat – Switch to lean cuts of meat or vegetarian alternatives – Reduce salt by choosing no sodium or low-sodium products and rinsing canned beans and vegetables. Tips for Planning East Asian Meals Instead of… 1 bowl pork broth with Chinese herbs Stir fried beef with broccoli and cashews 1 cup bok choy stir-fried in 2 tbsp. Tips for Planning South Asian Meals Instead of… 2 potato parathas 1 cup spinach paneer ? cup potato curry ? cup raita 1 gulabjaman 1 cup salty lassi 3 tsp. Tips for Planning Caribbean Meals Instead of… 2 fried eggs 2 sausage patties 2 buttermilk biscuits ? fried plantain with brown sugar coffee with 3 t.
Overview - The delicious way to reverse your diabetes risk A diagnosis of pre-diabetes doesn't mean that diabetes is inevitable.
Check each item that applies to you: My family background is Caribbean, African, Hispanic, South Asian or East Asian.


Being physically active helps you by: lowering blood sugar level lowering blood pressure helping you to lose weight and keep it off.
Things that lower glucose – Regular balanced meals and snacks – Exercise Things that raise glucose – Food, activity and medications are not balanced – Feeling sick or under stress.
I have been diagnosed with any of the following conditions: Polycystic ovary syndrome Acanthosis nigricans (darkened patches of skin) Schizophrenia. I have health problems that are linked to diabetes such as diabetes eye, nerve or kidney problems.



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