Mark your calendars! March 23, 2010 is Diabetes Alert Day. This is a day when the American Diabetes Association (ADA) encourages everyone to consider their risk for this disease. This disease affects an individual when the body either does not respond to or does not produce insulin. According to the ADA, one in five Americans are at risk for type 2 diabetes and nearly 6 million Americans have diabetes and don’t know it.

You can calculate your risk by taking a simple survey. I tested it out. It was very easy and, based on the answers received, it shows the tester their potential risk level for type 2 diabetes. Questions are based on your gender, age, race, height and weight. Your chances of developing type 2 diabetes may calculate as high, medium or low risk level but regardless of your results, it’s still important to do what you can to help prevent this disease.

One thing you can do is watch how much you are eating. Portion control is really important when it comes to prevention techniques. According to the American Diabetes Association:

“As portion sizes have grown in recent years, so has our perception of what is the appropriate amount to eat in one sitting. Even dishes and glasses have increased in size, so a normal-size portion looks inadequate, fueling the urge to fill a plate or glass with extra calories and raising your risk for type 2 diabetes.”

Eating well balanced meals is important. In fact, some may argue it is the most important part of living a healthy lifestyle. Incorporate dark green leafy vegetables, citrus fruit, whole grains, and fat free milk into your diet everyday. Let the rest of your homemade meals build from there. The ADA provides a simple form of measurement you can use when eating out as well.

  • A fist = one cup
  • Woman’s Palm = 3 ounces
  • Man’s Palm = 5 ounces
  • Thumb Tip = 1 teaspoon

Don’t wait for March 23rd, begin your diabetes prevention today! For more information, visit the American Diabetes Association.

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