Diabetes Prevention

Prevention of Diabetes starts now! There is no age limit!

What is Diabetes?

Diabetes is a disease in which your body cannot properly store and use food for energy. The fuel that your body needs is called glucose, a form of sugar. Glucose comes from foods such as fruit, milk, some vegetables, starchy foods, prepared foods and sugar.

What is Type 2 Diabetes?

There are two types of diabetes, Type I and Type 2. Type 2 diabetes is largely preventable by making healthy lifestyle choices. In Type 2 diabetes, the body still produces insulin, but it cannot be used properly. Type 2 diabetes is associated with being overweight, an inactive lifestyle, and unhealthy eating habits. People who store body fat around the abdomen and chest are called apple shaped. People of all ages with excess weight who have an apple-shaped body are at higher risk of developing Type 2 diabetes.

Who is at Risk for Type 2 Diabetes?

The onset of Type 2 diabetes has usually been seen in those over 50 years of age and the numbers increasing with age. Unfortunately, over the past 10 years, younger and younger people are being diagnosed and it is not a surprise to see it in children as young as 10 – 14 years of age.

Why the age shift?

The reason for this shift is a change in lifestyle. On average young people weigh more and are more sedentary than their parents had been at that age. Consequently, lifestyle related health changes are happening long before they reach middle age and beyond. They include high blood pressure, high cholesterol levels and type 2 diabetes.

How do we reduce the risk?

Healthy lifestyle choices, with maintenance of healthy weight and increased fitness levels, significantly reduce the risk for type 2 diabetes. In those who have developed this condition, research has shown that both diet and exercise play major parts in its control. In fact, exercise reduces insulin resistance so that the body can more effectively use the insulin that it produces.

Diabetes increases the risk for heart disease, kidney failure, nerve damage, blindness, amputations, impotence, gum disease and more.

For more information, visit:

• Canadian Diabetes Association
• Health Canada
• Dietitians of Canada

What is a balanced diet?

Plan meals using “Eating Well with Canada’s Food Guide”. Include at least three of the four food groups at every meal. For example, include a whole grain/starchy food such as cereal, bread, pasta, a vegetable and a lower fat meat portion at every meal. Skipping meals leads to increased hunger later in the day and can result in over eating.

How can I teach healthy eating to young children?

Be a role model for your children. Involve the children in food shopping and helping to prepare meals. Eat meals together as a family at the table, avoid rushing at meals and turn off the television during meal times. Avoid using food to punish or reward your children.

Must I eat 3 meals a day?

Eat three regular meals a day no more than four to six hours apart. Eating at regular times helps your body control food cravings, prevents overeating and helps control blood glucose levels. Studies show that people who eat more frequently during the day have a higher metabolism, more success in weight loss and more stable blood sugars than people who eat only once or twice a day. Serve the appropriate food portion sizes following “Eating Well with Canada’s Food Guide”. Don’t force children to eat the entire portions served, encourage them to eat only until full and not to go back for seconds.

What should I drink when I’m thirsty?

Drink plenty of water to help quench your thirst, as your body can respond to thirst by feeling hungry. Avoid sweetened fruit beverages, pop and fruit juices between meals. The more sugar you eat, the higher your calories and blood sugar will be.

I don’t like brown bread, why do I need fibre?

Foods high in fibre may help you feel full and may lower blood glucose and cholesterol levels. Enjoy more high fibre foods such as whole grain breads and cereals, whole wheat pasta, lentils, dried beans and peas, brown rice, whole fruits and vegetables.

My cholesterol is fine, why do I need to eat less fatty foods?

Choosing lower fat foods is a healthy way to protect your heart and lower calories to help with weight loss. Limit the amount of high fat foods you serve the family. Reduce dietary fat by choosing leaner meats, low-fat dairy and less fried foods, chips, nuts and pastries.

How active do I need to be?

Canada’s Physical Activity Guide to Healthy Living states that adults need to do 30 – 60 minutes of activity, 4 – 7 days a week, depending on the vigorousness of the activity. Add up your activities in periods of at least 10 minutes each. Children, 5 – 14 years of age, need to do 90 minutes a day, 30 minutes of that being vigorous activity. If you have not been active, consult your physician before starting an exercise program.

Will my children be more active if they watch less TV?

Turn off the TV and be active with your children. Children need 60 minutes of moderate activity (at effort that makes you feel warmer and increases your breathing rate) and 30 minutes of vigorous activity, every day. Even when children are involved in less active activities, such as playing a board game or reading, they tend to be more alert and energetic.

Can I walk or bike to work?

Distance and time is often a question of perspective. Time yourself, from the moment you shut and lock the door to your home, to the moment you arrive at your work station. How long does it take you to get in the car, start, drive, park and get inside? Now time how long it takes you to walk or cycle. Twenty to thirty minutes is probably a reasonable walking or cycling commute time. If the total driving time takes 15 minutes, and you can walk it in 30 minutes, then you only need to schedule 15 more minutes in to your commute time.

Is the school close enough for my children to walk?

Children need to grow up with the active living habit. Walking with them to school, rather than driving, is one way to involve them in an active living routine. When they are driven everywhere and are taken only for “recreational” walks, walking is not considered as a viable means of transportation.

Elevator or Stairs?

Choose to take the stairs or if your destination is several floors high, you can get off the elevator a couple of floors below and walk up.

Should I work through lunch and get more accomplished?

Research has shown that people work more efficiently if they take a break and get some exercise.

Do I need to drive to do each of my errands, or can I park and walk?

If shopping is too far away from home, drive to a central location and consider walking to your different destinations.

I hate to walk. What else can I do?

In order to continue to be active, you need to like what you are doing. You may prefer swimming, aquafit, dancing, cross-country skiing and the list goes on. You want to pick a combination of activities that will give you the opportunity to be active most days of the week.

What else can I do?

Look for unexpected times and ways to be active and be prepared to try it.

Be Active Your Way, Every Day!

Oxford County Diabetes Resources