7 tips to prevent type 2 diabetes

How to lower your risk

Lite n’ Easy dietitian Ashleigh Jones shares some important health tips to help prevent developing type 2 diabetes.

Many Australians are at risk of developing type 2 diabetes. Your chances of developing it depends on a combination of risk factors, such as your genes and lifestyle. It’s especially important to make the prevention of diabetes a priority if you are currently overweight or obese, or you have a family history of diabetes.


The good news is that type 2 diabetes is largely preventable. And eating a healthy, balanced diet, and becoming more physically active can go a long way in preventing or delaying the onset of type 2 diabetes. Incorporate these tips into your life, and you’ll not only lower your risk of type 2 diabetes and other lifestyle diseases, but chances are you’ll feel better and have more energy too.


1. Manage your weight (and keep it off)

Measuring weight without a scale

Being overweight is one of the biggest contributing factors to the development of type 2 diabetes. Excess body fat, especially if it sits around the stomach and abdomen, can increase insulin resistance. Having a healthy BMI can significantly reduce your chances of developing type 2 diabetes.


2. Exercise regularly

Running with friends by the beach

Moderate physical activity on most days of the week helps manage weight, control your blood glucose levels and to ensure healthy blood pressure and cholesterol. Experiment with exercise you enjoy, and you can sustain for the long term.


3. Eat a healthy, balanced diet

Eating healthy to lose weight

Now, this is a non-negotiable. Eating a balanced, healthy diet is critical to preventing type 2 diabetes. Choose protein sources such as lean meats, fish, eggs, and dairy products. Include healthy fats such as nuts, olive oil and avocado, and whole-grain or low GI carbohydrate sources such as multigrain bread, rice, sweet potatoes and pasta. And don’t forget to include fruit and plenty of non-starchy vegetables, which are so crucial for keeping you full and healthy. Following a healthy eating plan like Lite n’ Easy can ensure you’re getting having a balanced diet.


4. Limit takeaway and processed foods

Junk food grenade

It’s important to reduce the amount of saturated fat in your diet. Many takeaway and convenience are packed full of saturated fat, salt and calories, so it’s best to avoid these and only have them as an occasional treat. Opt for healthier options when dining out, such as grilled fish and salad or meals that have plenty of vegetables. If you’re busy, look at other ways to organise your meals for the week like healthy, ready made meals.


5. Cut back on alcohol

Drinking water to lose weight

Drinking too much alcohol can not only lead to extra weight gain, but it can also increase your blood pressure. Look at cutting back on alcohol, and only having it on special occasions. Incorporate other non-alcoholic beverages into your lifestyle such as sparkling water with a squeeze of lime, or investigate some fun, low-sugar mocktails to impress your friends. Drinking plenty of water is also important, so make your water bottle your best friend and take it everywhere.


6. Get enough sleep and control stress

Good sleep helps to lose weight

It’s well known that a lack of sleep has serious impacts on your general health and well-being. Getting enough sleep every night is important to regulate your hormone levels, and ongoing sleep deprivation can have negative impacts on your blood sugar levels. People who are regularly tired will often experience cravings for “junk” food, which is your body’s way of trying to find other sources of energy.  This can lead to consuming unhealthy foods that can spike your blood sugar levels. Managing stress by controlled breathing exercises, yoga and meditation can help control your blood glucose levels.


7. Regular check ups

Regular health check ups

As we get older, it’s important to see the doctor as additional risk factors can increase with age. Getting your blood glucose, blood pressure, and your cholesterol checked regularly is essential to stay in control of any issues.


How can Lite n’ Easy help?

Variety and taste are the keys to losing weight and keeping it off. Lite n’ Easy offers portion-controlled weight loss meal plans on our chef-inspired seasonal menu, backed by expert dietitians. Enjoy the convenience of losing weight while enjoying delicious, healthy meals delivered to your door.

Visual results are important for motivation while on your weight loss journey. That’s why we created Jump Start, a 2-week meal plan combining intermittent fasting and a weight loss tracking app for great results.

Join thousands of Australians who have achieved their weight loss goals and are now living happier, healthier lives. Order now or give us a call on 13 15 12.

Ashleigh Jones, – Senior Dietitian at Lite n' Easy