DIABETES PREVENTION PROGRAM
OGRAM
The National Institute of Diabetes
and Digestive and Kidney Diseases
(NIDDK) has developed the Diabetes
Prevention Program (DPP). Features
include diet, exercise and a medication
called metformin. To date, those
who took part in the DPP Lifestyle
Change Program or are taking metformin
continue to prevent or delay
Type 2 Diabetes for at least 15 years.
New versions of the program are
improving cost-effectiveness and
availability for those who are at risk.
One version tested in YMCAs is now
available through a partnership with
the CDC’s National Diabetes Prevention
Program. Medicare also now
covers participation in the CDC’s
program for those who are eligible.
25% Lean Protein
25% Whole Grain
Fish, Chicken,
Turkey, Beans
Brown Rice, Whole
Wheat Pasta
50% Vegetables & Fruits
Salad, broccoli, peppers,
carrots, spinach, tomatoes.
Eat small portions of fruit
3 or 4 times a day.
your phone or computer to remind
you. Walking briskly doesn’t take
any special equipment and is one
of the best activities. Find ways that
work for you to be active for at least
30 minutes a day, 5 days a week. You
want to burn calories, but even if you
don’t lose weight, staying active may
help prevent or delay Type 2 Diabetes.
The Plate Method
One simple and effective way
to help you stay on track with
healthy eating is to think of
your plate in sections: 1⁄4
should be protein, 1⁄4 whole
grains, and 1⁄2 vegetables
and fruits. Drink water, tea
or coffee…but limit sugar,
salt and fat in all meals.
Some diabetes “superfoods”
include beans, spinach, kale,
sweet potatoes, fish and nuts.
Some Diabetes Risk Factors
• Overweight
• Age 45 or older
• Family history of Type 2 Diabetes
• Physically active less than 3X a week
• Some ethnic backgrounds, incl. African
American, Alaska Native, American
Indian, Asian American, Hispanic/Latino
• High blood pressure
• History of heart disease, stroke,
depression
1 in 4 Americans with diabetes has it and doesn’t
know it. Take the American Diabetes Association
Diabetes Risk Test online: www.diabetes.org
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