Take the first step today by asking your health care team if you are at risk for type 2 diabetes or prediabetes. Before a person develops type 2 diabetes, they usually have prediabetes, which means their blood sugar (blood glucose) levels are higher than normal, but not yet high enough to be called diabetes.

Hispanics and Latinos are at high risk for type 2 diabetes, but there is good news. You can prevent or delay type 2 diabetes by making small lifestyle changes around what you eat and how you stay physically active. Here are some tips to help you:

1. Set goals you can meet and start by making small changes. First, set a goal you can achieve. Add one or two healthy changes every week. Use NDEP’s Just One Step to help you stick to your goals and succeed.  

2. For support, team up with friends and family to help you lower your risk for type 2 diabetes. Ask your family and friends to help you stick to your program. Prepare healthy meals together and find ways to be more active with your family, such as walking, shooting hoops, or sharing some of the household chores.  

3. If you are overweight, try to lose at least 5 to 7 percent of your current weight – that’s 10 to 14 pounds for a 200-pound person. An important way to prevent or delay type 2 diabetes is to lose weight by making healthy food choices and being physically active. Try to lose weight by getting at least 30 minutes of physical activity a day, five days a week and eating foods lower in calories and fat.

4. Make healthy food choices every day.Start with small changes, such as eating brown rice instead of white rice, or drinking low-fat or fat-free milk instead of whole milk. Choose foods that have lots of fiber such as fresh fruits and vegetables from every color of the rainbow—red, orange, yellow, white, green, blue, and purple. A southwestern salad topped with tomatoes, low-fat cheese, black beans, corn, grilled chicken, and low-fat or fat-free sour cream can be a good choice.  

5. Make time to prepare and cook healthy foods. Cook with less oil and butter. Broil or bake with non-stick spray or low-sodium broth instead. Use herbs and seasonings to add flavor to low-fat dishes. Instead of salt, give foods a little kick by adding hot sauce or red pepper flakes.

6. Cut down on food portion sizes. The portion size that you are used to eating may be more than a standard serving size, so you might be eating more calories and fat than you think. Use a smaller plate to help control your portion sizes.  If you are going to have dessert, share it.

7. Choose water to drink instead of juice and regular soda. Find a water bottle you really like, such as one that promotes your favorite sports team, and drink water from it wherever and whenever you can. Limit or avoid sugar in your coffee or tea.  

8. Increase your activity level by walking more often. Plan walking dates with friends or family members throughout the week. Organize a walking group with your neighbors or co-workers. Take your dog – or a friend’s dog – for a brisk walk. 

9. Get active every day. Pick an activity you enjoy that will keep you moving, such as soccer, bike riding, or swimming. Dance to your favorite music. Take the stairs instead of the elevator to your office. Deliver a message in person to a co-worker instead of sending an email. For more tips on getting active, check out resources available from NDEP’s Diabetes HealthSense. 

10. For more ways to lower your risk for type 2 diabetes, check out NDEP’s free resources in English and Spanish. Order NDEP’s Mi plan de acción para prevenir la diabetes tipo 2or the  bilingualPrevengamos la diabetes tipo 2: Paso a Paso tip sheetby calling 1-888-693-NDEP (1-888-693-6337), TTY: 1-866-569-1162 or visit www.YourDiabetesInfo.org (www.diabetesinformacion.org en español).

The U.S. Department of Health and Human Services’ National Diabetes Education Program is jointly sponsored by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) with the support of more than 200 partner organizations.