Small steps to a big reward

Allergies Asthma Back Pain Cancer Caregiver Depression Diabetes
Digestive Disorders Heart Disease Kidney Disease
Men's Health Pregnancy Senior's Health Stress Stroke Women's Health

Fitness Nutrition Mind & Body Family & Home

(HealthDay News) -- The outlook may seem bleak -- with an estimated one of every three people born in 2000 expected to develop type 2 diabetes at some point in their lives, according to the U.S. Centers for Disease Control and Prevention.

But diabetes is not inevitable, health experts agree. It can be prevented.

And the steps to prevention are not necessarily steep. "You don't have to knock yourself out to prevent diabetes," according to the U.S. National Institutes of Health.

In fact, its diabetes prevention plan emphasizes just the opposite: small steps. Eat healthily and exercise moderately. The plan, "Small Steps, Big Rewards," suggests that people wanting to prevent diabetes should:

Set a weight-loss goal.

Eat healthily. Select foods that are lower in fat and calories, but don't take in fewer than 1,200 calories a day. Focus on fruits, vegetables, calcium-rich foods (low-fat or fat-free milk, yogurt and cheeses), whole-grains (found in cereals, breads, crackers, pasta) and lean meats, poultry and fish. Watch the fat, salt and sugar content of foods. And if you do eat some higher-calorie foods, just make the portions smaller than usual.
Move more. The more active you are, the more calories you'll burn. Aim for at least 30 minutes of moderate-intensity physical activity five days a week, but start slowly and build up to that if you haven't been exercising regularly. Anything that raises your heart rate counts: dancing, swimming, biking, jogging, brisk walking and more. And it doesn't have to be done all at once; three 10-minute sessions throughout the day can work just as well.

Rewards can be big, the NIH emphasizes. Not only can you prevent diabetes, but many other health problems can be affected for the better, too -- including heart disease, arthritis and some types of cancer.