National Institutes for Health recommends ways to avoid Type 2 diabetes
Reducing portion sizes is a practical way to decrease the amount of food that is consumed. It is also helpful to suppress the appetite by drinking a glass of water approximately 10 minutes before a meal. Eating slowly is an easy way to eat while still suppressing appetites because it takes 20 minutes for the brain to realize the stomach is full.
Healthy food choices also make a big difference in avoiding Type 2 diabetes. Whole grains, fruits and vegetables are better than sugars. Cheeses, whole milk and fried foods are considered unhealthier.
Maintaining an active lifestyle is also important. It is best to be active for a minimum of 30 minutes for five days each week. Walking is a good start, but dancing is also a creative way to get moving. Purposefully doing things that require movement, like walking to talk so someone in person rather than emailing them. Stairs require more effort than elevators.
Health professionals have created a website to make it easier to track progress in developing a healthy lifestyle to avoid Type 2 diabetes. A free booklet that offers encouragement and methods to people who want to create a better future is available from the National Institutes of Health.