Weight is the switch that turns the diabetes gene on

MAKING ONE SMALL CHANGE

One small change can start to make a real difference! You can improve your family’s health right now by making one of the small changes from the following list of suggestions below. Then fill in the Healthy Habit Plan to create a map of realistic steps needed to turn this small change into a lasting healthy habit.

1. Switch from whole milk to 2%, then 1%, then fat free milk

  • By stepping down gradually, your family will not notice the difference in flavor
  • Use fat free or skim milk in cereal and save the higher fat milk for your coffee

2. Switch from sugared soda to diet drinks

  • Mix sugared and diet soda together if you need to get used to the new taste
  • If you do nothing else, by eliminating only 1 can of soda per day, you can lose 10 lbs in one year!

3. Add 10 minutes of walking, or other exercise, every day

  • Walk around the block before going home
  • Get off the bus one stop early
  • Take the stairs instead of the elevator when possible

4. Eat breakfast!

  • This meal gets your engine going so you burn more calories all day long
  • A slice of low fat cheese or piece of fruit makes a good breakfast on the go

5. Drink more water

  • Count how much you drink now, and then build up to 8 glasses of water a day
  • Have a full glass of water when you wake up and another one 30 minutes before going to bed.

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