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Diabetes Type 2 Prevention Tips

Row numberTipCategory
1Drink a large glass of water 10 minutes before your meal to feel less hungry.Reduce portion sizes
2Keep meat, chicken, turkey and fish portions to about 3 ounces.Reduce portion sizes
3Share one dessert.Reduce portion sizes
4Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less.Reduce portion sizes
5Make less food look like more by serving your meal on a salad or breakfast plate.Reduce portion sizes
6Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full.Reduce portion sizes
7Listen to music while you eat instead of watching TV (people tend to eat more while watching TV).Reduce portion sizes
8Turn up the music and jam while doing household chores.Be physically active
9Work out with a video that shows you how to get active.Be physically active
10Deliver a message in person to a co-worker instead of sending an e-mail.Be physically active
11Walking is one of the best ways to increase your activity level. Start slowly by walking five minutes more each day. Build up to 30 minutes, 5 days a week.Be physically active
12Show your kids the dances you used to do when you were their age.Be physically active
13Take the stairs to your office. Or take the stairs as far as you can, and then take the elevator the rest of the way.Be physically active
14Catch up with friends during a walk instead of by phone.Be physically active
15March in place while you watch TV.Be physically active
16Choose a place to walk that is safe, such as your local mall.Be physically active
17Park in a spot towards the back of the parking lot so you have to walk farther to get to the store.Be physically active
18Get off the bus one stop early and walk the rest of the way home or to work if it is safe.Be physically active
19Use TV breaks to stretch, take a quick walk around your home, or do some sit-ups.Be physically active
20Do something active that you enjoy every day – shoot hoops, take a bike ride, garden, or line dance.Be physically active
21Take a walk during your lunch break.Be physically active
22Buy a mix of vegetables when you go food shopping.Make healthy food choices
23Choose veggie toppings like spinach, broccoli, and peppers for your pizza.Make healthy food choices
24Try eating foods from other countries. Many of these dishes have more vegetables, whole grains, and beans.Make healthy food choices
25Buy frozen and low-salt (sodium) canned vegetables if you are on a budget. They may cost less and keep longer than fresh ones.Make healthy food choices
26Do not skip meals. Eat breakfast, lunch, and dinner plus a snack. You will have a ready supply of energy and not get too hungry.Make healthy food choices
27Avoid getting too hungry by eating a healthy snack between meals.Make healthy food choices
28Eat a variety of colorful fruits and vegetables every day.Make healthy food choices
29Serve your favorite vegetable and a salad with low-fat macaroni and cheese.Make healthy food choices
30Stir fry, boil, or bake with non-stick spray or low-salt broth. Cook with less oil and butter.Make healthy food choices
31Try not to snack while cooking or cleaning the kitchen.Make healthy food choices
32Cook with smaller amounts of cured meats (jerky, smoked turkey and turkey bacon). They are higher in salt.Make healthy food choices
33Cook with a mix of spices instead of salt to add flavor.Make healthy food choices
34Try different recipes for baking or broiling meat, chicken, and fish.Make healthy food choices
35Choose foods with little or no added sugars to reduce calories.Make healthy food choices
36Choose brown rice instead of white rice.Make healthy food choices
37Have a big vegetable salad with low-calorie salad dressing when eating out.Make healthy food choices
38Share your main dish with a friend or have half wrapped to go before you start eating.Make healthy food choices
39Make healthy choices at fast food restaurants. Try grilled chicken instead of a cheeseburger.Make healthy food choices
40Skip the fries and chips and choose a side salad instead.Make healthy food choices
41Order fruit for dessert instead of ice cream or cake.Make healthy food choices
42Find a water bottle you really like and drink water from it every day.Make healthy food choices
43Eat a piece of whole, fresh fruit instead of drinking juice.Make healthy food choices
44If you drink whole milk, try changing to 2% milk, which has less fat. Once you get used to 2% milk, try 1% or fat-free (skim) milk. This will help you reduce the amount of fat and calories you take in each day.Make healthy food choices
45Drink water or seltzer instead of juice and regular soda.Make healthy food choices
46Eat foods made from whole grains, such as whole wheat bread, brown rice, oats, and whole grain corn.Make healthy food choices
47Use whole grain bread for toast and sandwiches.Make healthy food choices
48Keep a healthy snack with you, such as fresh fruit, a handful of nuts, and whole grain crackers.Make healthy food choices
49Slow down at snack time. Eating a bag of low-fat popcorn takes longer than eating a candy bar.Make healthy food choices
50Share a bowl of fruit with family and friends.Make healthy food choices


Open Data NY - DOH Open Data NY - DOH

created Oct 10, 2013

updated Jun 09, 2016

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This dataset is a compilation of easy tips to prevent type 2 diabetes. They were compiled from several documents produced by the National Diabetes Education Program (NDEP). NDEP is a partnership of the National Institutes of Health, the Centers for Disease Control and Prevention, and more than 200 public and private organizations. For more information, check out http://www.health.ny.gov/diseases/conditions/diabetes/types_of_diabetes.htm. The "About" tab contains additional details concerning this dataset.

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type 2 diabetes, diabetes prevention, healthy lifestyle, behavior change, consumer resources, community health and chronic disease
Row Label
Row Count
Licensing and Attribution
Data Provided By
New York State Department of Health
Source Link
Dataset Summary
Time Period
Current as of Last Update
Posting Frequency
Dataset Owner
Bureau of Chronic Disease Evaluation and Research
Prevention Tips
Data Frequency
As Needed
Office of Public Health
These healthy lifestyle tips are intended to helps individuals who are at risk for type 2 diabetes find ways to move more, make healthy food choices, and track their progress with making lifestyle changes to lower their risk.
Dataset Information
Health, Department of


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