Lower Your Risk
There are many ways of lowering your risk of developing diabetes. Having a healthy and balanced diet is key, but there are a number of other factors that can be addressed.

Healthy Eating
Eating well to maintain a healthy weight is one of the most important things you can do to lower your risk for type 2 diabetes and heart disease.
It can seem hard to make healthy food choices, particularly if you are on a budget and short on time. But there are some simple steps you can take to help you and your family eat healthier. Choose 2 or 3 of these suggestions to start today. Then come back another day and try a few more.
  • Use a grocery list when shopping for food to help you choose more fresh vegetables, fruits, and whole grains.
  • Buy leaner meats (such as chicken, turkey and lean cuts of pork or beef such as sirloin or chuck roast) and lower fat dairy products (like low-fat or skim milk and yogurt).
  • Buy whole grain breads and cereals.
  • Save money by buying less soda, sweets and chips or other snack foods.
  • Remember that special “dietetic” or “diabetic” foods often cost extra money and may not be much healthier than simply following the suggestions given here.
Shop Smart
  • Set aside some time to plan your weekly meals. You might want to start with just a few days. It may seem like a hassle at first, but having a plan (and writing your grocery list with it in mind) can save you time, stress and a lot of extra trips to the store.
  • Stock your pantry with plenty of healthy basics, including brown rice, whole grain pasta, crackers and cereals.
  • Remember that fresh fruits and vegetables are usually healthier than canned or frozen, but it is better to have canned or frozen fruits or vegetables than none at all!
  • When you run out, put the items on your grocery list so you’ll always have them on hand.
  • Shop only from your grocery list.
  • Avoid aisles that contain foods high in calories but low in vitamins and minerals such as candy, cookies, chips and sodas. Also avoid buying items promoted at the front of the store, on the “end-cap” displays at the end of each aisle, or at the cash register. These foods are usually low in nutrition.
Eat Smart
  • To cut down on the sodium in canned vegetables, drain and rinse them before heating in fresh water. You can do the same to cut down on added sugar in canned fruits or better yet, buy them packed in juice (not syrup).
  • Try starting meals with a salad or a broth or tomato- based soup with lots of vegetables. This helps you eat more good-for-you veggies while filling you up before you get to the higher fat and calorie courses.
  • Make healthy snack foods easy to find in your kitchen. For example, when you get home from work or school, put some fresh carrots, grapes or pretzels out on the counter instead of a bag of chips.
  • In restaurants, ask if meats can be grilled rather than fried, and request sauces and dressings on the side. Remember to choose fruit, salad or other vegetables as side items, rather than French fries. Order a salad or soup to start and then share an entrée. Save money, and lots of calories, by skipping dessert.
Read about different things that can increase your risk of developing diabetes by clicking on the tabs below:
Being overweight raises your risk for type 2 diabetes, heart disease and stroke. It can cause problems, too, like high blood pressure, unhealthy cholesterol, and high blood glucose (sugar). Losing weight can help you prevent and manage these problems. And you don’t have to lose a lot of weight. Even losing 10-15 pounds can make a big difference.
Getting Started
Weight loss can be hard because it means making changes in the way you eat and in your physical activity. Losing weight also takes time — and that can be frustrating. The good news is that you can lose weight and keep it off, even if you’ve never done it before.
Here’s what works for people who have lost weight and kept it off:
  • They cut back on calories and fat.
  • They’re physically active most days of the week.
  • They eat breakfast every day.
  • They keep a record of their weight, what they eat and drink, and what they do for physical activity.
  • It’s much easier to lose weight when you change the way you eat and also increase your activity.
Small Steps
Most people find it’s easier to tackle changes in a few small steps instead of all at once. Set realistic goals within a timeframe that works for you. Learn more about making realistic, achievable goals.
Keep a Record
Many people find that writing everything down helps keep them on target. Try it even just for a week or two, to get an idea of where you stand.
Keep a small notebook with you all day. Write down everything you eat and drink, including the serving size. Some people set target levels for calories or grams of fat and keep track of their daily totals.
Make a note of what kind of physical activity you do and for how long. It may also help to write down other information, like when or where you exercised, who you exercised with, or how you felt before, during or after exercise.
Check your weight once a week and write it down, or use your clothes as a measure of weight loss.
Your Support System
Many people find it helpful to meet, online or in person, with people who are also trying to lose weight. Think about joining a group for weight loss, exercise or general support. Or create your own support system by talking with friends and family about your successes and your struggles. You may be surprised at how supportive they will be.Find a walking buddy or friends who also want to improve their health. Then work together to reach your goals.
Join us for a Chai Chat!
Join our weekly Diabetes Chai Chats on Zoom by registering your interest on WhatsApp or via email:
+44 750 764 6825