Simple Ways to Avoid Diabetes

Diabetes is a disease that strikes more people every year. Every week, 12,000 people learn they have diabetes. In addition to the primary concerns of diabetes, it can also lead to severe complications such as heart problems, kidney trouble, blindness, and amputation of limbs. We may be born with a tendency to this disease. It runs in families and women who have had gestational diabetes are at risk as well. Can the onset of diabetes be delayed, or even prevented? Here are some simple things you can do to reduce your risk for contracting diabetes.

• Eat smaller portions; you can fool your eyes by using a smaller plate or a salad plate.

• Don't snack while you are cooking (or baking—avoid the cookie dough, too.). Don't be tempted to take that extra serving just to avoid creating leftovers or throwing it away. Eat breakfast every day, and make your meal and snack times regular by having them at the same time each day.

• Limit your meat, poultry, and fish intake to about three ounces a day. This is equal to about the size of a pack of cards.

• Don't eat in front of the television. If you are watching television while you are eating, you are not paying attention to how much you are eating. Try listening to music instead.

• Limit your desserts. This one speaks for itself. Don't cut desserts out completely though, this will make you miserable.

• Make good choices when eating out. When at a restaurant, have a good-sized vegetable salad to take the edge off your appetite. When you receive your entrée, either share it with your dinner companion, or ask for a take-home box immediately after receiving your meal. This can help you to avoid unconsciously cleaning your plate. Have meals that have been stir fried, or prepare meals with a nonstick spray. If you are eating at a fast-food restaurant, choose the healthier foods, such as grilled chicken, salad instead of fries, or fruit instead of desserts or shakes.

• When cooking, low salt broth is a good substitute for oil and butter.

• Drinking a full glass of water before eating will also help reduce your appetite.

It isn't necessary to deprive yourself of all your favorite foods, just cut down on portions, eat at regular times and choose healthier foods.

There are also many small activities you can do to increase your physical activity.

• Turn the radio on and boogie while working on your household chores.

• Teach your kids how to dance the way you did when you were their age.

• Take walks; it's a great way to keep up with your friends and an enjoyable, healthy way to take a break. At work, instead of sending e-mails to your colleagues, walk over to their desk and deliver the message in person.

• Avoid the elevator and take the stairs.

• Instead of circling the parking lot looking for the closest parking spot, park as far out as you feel comfortable in walking.

Not only will these tips help to reduce your risk of developing diabetes, they'll also help you to become fitter, healthier, and may even improve your self-esteem.