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:::DIABETES PREVENTION
Exercise
- Exercise at least 30 minutes a day, 3-5 days a week
- Exercise makes your heart stronger
- The best exercise is when your heart beats harder and you break out in a sweat
- Whatever you decide to do as exercise make it fun, or you will get bored
- Start slow and include family members. Add a little bit each day until you reach your goals
Eat more Fiber
- Adults should get 20 to 35 grams per day
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Fiber comes from plants like fruits, vegetables, seeds and nuts
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Fiber helps us get rid of waste material
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High fiber foods are low in fat
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Fiber absorbs water, making you feel full
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There is NO fiber in meat, milk and eggs
Fruits high in Fiber Apple Oranges Honeydew Grapes/raisins Avocado Pear Strawberries Mango Papaya Cantaloupe |
Vegetables high in Fiber Asparagus Pinto beans Broccoli Zucchini (calabacitas) Nopalitos Green beans Spinach
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Grain products that are high in fiber Whole wheat bread Wheat tortillas Brown rice Avena (oatmeal) Sunflower seeds Bran cereal |
Help prevent Diabetes by lowering the bad fats in your diet!
- Unsaturated (GOOD) fats come from plants
Good fats LOWER the risk of certain diseases like diabetes
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Saturated (BAD) fats come mainly from animal products
Bad fats INCREASE the risk of certain diseases like diabetes
The following foods are high in bad fats: Don’t eat too many of these! Meats Dairy Products |
Sources of good fats Healthy Tip: Eat small amounts of any type of fat
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