PEDIABRIEF Changing Your Habits for Better Health ( NIDDK )

4 Steps to Manage Your Diabetes for Life

• Step 1: Learn about diabetes.
• Step 2: Know your diabetes ABCs
• Step 3: Learn how to live with diabetes
• Step 4: Get routine care to stay healthy
• Things to remember

• My Diabetes Care Record 

  Think about how the benefits of healthy eating or regular physical activity might relate to your overall health. For example, suppose your blood glucose, also called blood sugar, is a bit high and you have a parent, brother, or sister who has type 2 diabetes. This means you also may develop type 2 diabetes. You may find that it is easier to be physically active and eat healthy knowing that it may help control blood glucose and protect you from a serious disease.Healthy Eating

  Pros	Cons
  have more energy improve my health lower my risk for health problems maintain a healthy weight feel proud of myself set an example for friends and family _______________________ _______________________	may spend more money and time on food may need to cook more often at home may need to eat less of foods I love may need to buy different foods may need to convince my family that we all have to eat healthier foods _______________________ _______________________

  Physical Activity

  Pros	Cons
  improve my health reduce my risk for serious health problems feel better about myself become stronger have fun take time to care for myself meet new people and spend time with them have more energy maintain a healthy weight become a role model for others _______________________ _______________________	takes too much time and energy it is too hot or cold outside feel self-conscious am nervous about my health could hurt myself am not good at being active do not know what to do have no one to be active with am not young or fit enough keeps me from family and friends _______________________ ____________________

  Preparation: Have you made up your mind?

  If you are in the preparation stage, you are about to take action. To get started, look at your list of pros and cons. How can you make a plan and act on it?

  The chart below lists common roadblocks you may face and possible solutions to overcome roadblocks as you begin to change your habits. Think about these things as you make your plan.

  Roadblock	Solution
  I don’t have time.	Make your new healthy habit a priority. Fit in physical activity whenever and wherever you can. Try taking the stairs or getting off the bus a stop early if it is safe to do so. Set aside one grocery shopping day a week, and make healthy meals that you can freeze and eat later when you don’t have time to cook.
  Healthy habits cost too much.	You can walk around the mall, a school track, or a local park for free. Eat healthy on a budget by buying in bulk and when items are on sale, and by choosing frozen or canned fruits and vegetables.
  I can’t make this change alone.	Recruit others to be active with you, which will help you stay motivated and safe. Consider signing up for a fun fitness class like salsa dancing. Get your family or coworkers on the healthy eating bandwagon. Plan healthy meals together with your family, or start a healthy potluck once a week at work.
  I don’t like physical activity.	Forget the old notion that being physically active means lifting weights in a gym. You can be active in many ways, including dancing, walking, or gardening. Make your own list of options that appeal to you. Explore options you never thought about, and stick with what you enjoy.
  I don’t like healthy foods.	Try making your old favorite recipes in healthier new ways. For example, you can trim fat from meats and reduce the amount of butter, sugar, and salt you cook with. Use low-fat cheeses or milk rather than whole-milk foods. Add a cup or two of broccoli, carrots, or spinach to casseroles or pasta.