= EALTH AWARENESS Preventing Type 2 Dibetes When You’re On-The-Go by the experts t the Ntionl Dibetes Eduction Progrm (NAPSA)—Being on vction doesn’t men you should forget your helthy food choices nd physicl ctivity routine. If you’re t risk for type 2 dibetes, pln how to fit physicl ctivity nd helthy food choices into your trvel plns. The key is smll steps tht led to big rewrds— you don’t hve to knock yourself out to prevent dibetes. When you’re not prepring your own food, it cn be chllenge to mke helthy food choices. Tke time to look over the menu nd check if it shows the clorie content of mel. Ask bout portion sizes nd request tht foods be prepred with less slt nd no ddedft. Helthy etingtips: Order first so others don’t influence your choices. Order smll or hlf-portion mel or hve n ppetizer s min mel. Order sld to strt nd shre min dish. Choose stemed, grilled, or broiled foods insted of those tht re fried or suted. Order sld dressing, grvy, suces, or spreds “on the side” nd et smll mount. e It’s oky to shre dessert once in while. Mke helthier food choices such s fresh fruit or low-ft or ft-free yogurt. Drink wter or skim or lowft milk insted of sweetened juices or sod. If you drink lcohol, choose wine or light beer. Avoid mixed drinks. To void fst-food drivethroughs, pck helthy snck such s cooler of fresh fruit; steps big rewrds Prevent Dibetes @ sliced, rw vegetbles; ft-free or low-ft yogurt; nd bottled wter insted of sweetened sod or juice. Bring dried fruit, nuts, nd seeds to snck on. Since these foods cn be high in clories, mesure out smll portions (% cup) in dvnce. Choose fun, ctive vction. Go biking, cmping, hiking or cnoeing. Swim, tke long wlk, or ply gmet the bech. Wlk few extr blocks insted of tking txi. Spend the evening dncing. During long rodtrips, include time for wlk every few hours. Include t lest 30 minutes of physicl ctivity ech dy. Being physiclly ctive nd mking helthy food choices while on vction cn help you prevent or dely type 2 dibetes. To lern more bout dibetes prevention nd to order free copy of “Your GAME PLANto Prevent Type 2 Dibetes,” contct the Ntionl Dibetes Eduction Progrm t www.ndep.nih.gov or cll (800) 438-5383. The U.S. Deprtment of Helth nd Humn Services’ Ntionl Dibetes Eduction Progrm is jointly sponsored by the Ntionl Institutes of Helth (NIH) nd the Centers for Disese Control nd Prevention (CDC), with the support of more thn 200 prtner orgniztions.
