Reducing Your Risk
of Type 2 Diabetes

Five things you can start doing right away

1. Keep a healthy weight

• This is done through a combination of regular exercise and healthy eating
• Talk to your doctor about the right weight for your height
• Learn how to calculate your Body Mass Index (BMI)
  • BMI is a simple way of measuring body weight in relation to height

2. Eat a nutritious, balanced diet

• Canada’s Food Guide is one source of information
• Foods to focus on include:
  • Fruits and vegetables (5 to 10 servings per day)
  • Eating more fibre
  • Avoiding salt and saturated fat, where possible
  • Limiting alcohol consumption
  • Understanding proper portion sizes

3. Stay physically active

• 30 minutes a day is a great target, but you can work up to it slowly
  • Even walking counts!
• Try a variety of activities such as jogging, stretches and working out
• Include friends or family in your exercise to make it more enjoyable

4. Quit smoking

• Quitting smoking is tough, but it’s one of the best things you can do to improve your health and well-being
• It’s never too late to quit and you will start feeling the benefits almost immediately
• With determination and the right help, quitting smoking is entirely possible. If you want to quit smoking, but don’t know where to start, talk to your doctor
• Avoid secondhand smoke where possible

5. Pay attention to your overall health

• Don’t underestimate the importance of sleep
  • The average adult needs 7 to 9 hours of sleep each night
  • Lack of sleep could increase the risk for high blood pressure, heart disease and glucose levels that are out of range