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Diabetes Prevention: Start Small, Experts Say
Date:11/16/2012

ghing 175 to 215 pounds who wants to lose one or two pounds a week should eat no more than 1,500 calories and 42 grams of fat a day, according to the NIH.

Cutting calories may be easier than you think. The NIH offers some simple suggestions:

  • Substitute vegetables, fruits, beans and whole grains for salty, fatty or sugary foods.
  • Add flavor to foods with herbs, spices and low-fat seasonings.
  • Cut back on added oils and fatty spreads.
  • Bake, grill or steam meats and fish instead of frying them.
  • Serve several whole-grain foods each day.
  • Add sliced bananas or apples to cereal.
  • Serve fruit instead of a high-calorie dessert, and, if you can't resist a sweet treat, share it.
  • Buy and try a new fruit or vegetable (ever had fava beans or papaya?).
  • Keep to a regular eating schedule, and skip seconds.
  • Eat together as a family most days.

Use modern conveniences to your advantage. "Never eat in front of a screen (TV, computer, iPad, phone)," Tamler said. But if you have a smart phone, he advises downloading free software to help with weight loss.

"Get a pedometer and use it every day," he added. "Try to walk 10,000 steps every day. When I cross Central Park from east to west, that's about 2,000 steps."

More information

To learn more about diabetes prevention, visit the U.S. National Institutes of Health.

To learn about the scope of the problem, read this HealthDay story on a report released Thursday from the U.S. Centers of Disease Control and Prevention that details just how prevalent a disease diabetes has become.

SOURCE: Nancy Copperman, M.S., R.D., C.D.N., director, Public Health Initiatives, Office of Community Healt
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