Type 2 Diabetes Quick Start Check List

• Think before you eat. Sometimes people eat when they’re not even hungry. We eat because we're bored, worried, lonely, or just because that's what we always do. Get out of that rut and your body will thank you!
   

• Eat less. Eat just a little bit less every time you eat. Leaving a little food on your plate at every meal will help. For example, instead of ordering the largest size burger & fries on the menu, order a small or medium.
   

• Eat more slowly. Pay attention to the taste of the food you eat. Try to be the last person finished at every meal. This gives your stomach time to notice that you’re eating and register as "full" before you take those second helpings.
   

• Watch how much fat you eat. A lot of foods that we love to eat -- like burgers, fries, and lunchmeats -- are high in fat. And fat has twice as many calories per serving as proteins and carbs. Try pretzels instead of potato chips as a crunchy after-school snack.
   

• Cut the sugar. Switching to sugar-free ("diet") sodas and soft drinks (like Sugar-Free Kool-Aid) can make a huge difference.
   

• Work to make your life more active. If you spend time surfing the web, check out sites about sports, games, and things that people can’t do sitting in a chair. Then, get out of your chair and into the fun! Instead of spending time just listening to music, put that music in a tape or disc player and dance around the house. Or you can slip on the headphones and listen as you walk around the block.
   

• Try to work a little extra exercise into your day. If you normally catch a ride home from school, try walking home. Instead of getting a ride to your friend's house, walk or ride your bike. If you're going to the mall, don't drive around the parking lot looking for the closest spot to the door. Park a little further away on purpose. Walk up the escalator instead of standing. Or, better yet, take the stairs!
   

• Cut down on snacks -- Try not to eat anything at least 2 hours before you go to bed and before dinner.
   

• Get out into the fun after school. Lots of youth centers, YMCAs, and Boys & Girls Clubs have after-school programs that are active and fun. Why not look into after-school basketball, dance lessons, or other activities? These centers may also have homework centers, tutors, and a lot of great ways to meet new friends.
   

• Turn off the TV. Watch just one show a night instead of every show that’s on. You’ll find you’re more active without even thinking about it. Or, if you have to tune in, try getting up and moving around during the commercials -- jumping jacks are great for this!
   

• Remember to take your medication (if you have any) at the right time every day. Set an alarm to remind you (a watch with one or more alarms is great for this).
   

• Save special foods for special times. Many people think having diabetes means you can never eat anything "good" - like cake, ice cream, cookies, or candy. That’s not exactly true. The problem is some foods are so full of calories that it would take you a whole day of hard exercise to burn up a single serving! So save the "great" stuff for times like birthdays, celebrations, and holidays. Ask your doctor or dietitian to help you plan for these kinds of special treats.