Healthier Haskell

Diabetes Prevention Program

The Diabetes Prevention Program (DPP) is a program offered at the Haskell Health Center in Lawrence Kansas and is geared toward preventing Diabetes within Native American communities.  If one is pre-diabetic they can be eligible for the program.  Pre-diabetes is a condition in which blood glucose levels are higher than normal but not yet diabetic; it is defined as a fasting blood glucose of 100-125 mg/dL.  Most people don’t know if they have pre-diabetes.  One could have pre-diabetes if:

  • They have family members with diabetes
  • They weigh more than they should
  • They had diabetes during pregnancy
  • Their baby weighed more than 9 lbs. at birth OR
  • They have been told that they are borderline diabetic

Research has shown it is possible to prevent diabetes through simple lifestyle changes such as exercising more, eating healthy food, and losing weight.  The program is looking for volunteers who have a medical condition known as pre-diabetes to participate in the program.  The program involves attending classes to teach how to eat healthier food, increase physical activity, and lose weight.

The program can help:

  • Watch ones health closely
  • In getting free check-ups and other medical tests.
  • While takings classes on eating healthy, increasing physical activity, and losing weight.
  • By avoiding or delaying from getting diabetes by participating in the program.
  • The Program itself in learning the best way to prevent diabetes.

Contact the Haskell Health Center Diabetes Prevention Program: Jennifer Lewis, MBA (785) 832-4888

Strategies

The following strategies are aimed at making healthy choices when eating away from home.

Strategy #1: Plan before you eat
When you are served, eat slowly, savor food and pay attention to what you are eating. Stop when you begin to feel full.

Strategy # 2: Have it ‘your way’

Look for menu descriptions that indicate the preparation method. Poached, grilled, broiled, stir- fried or blackened foods are generally prepared with less fat. Ask for one of those preparation methods for your meal, and find out what type of fat is used. Try to replace saturated fats and transfats with unsaturated oils.

Strategy #3: Curb a ravenous appetite

Eat a light snack at home or munch on plain veggies to curb your appetite.

Strategy #4: Share your food

Share an entrée: Most servings are large enough for two to enjoy. If not, add soup or salad. Think about choosing an appetizer as an alternative to a large entrée. Ask for extra plates and share a dessert around the table.

Strategy #5: Do a ‘to-go’ before the ‘to eat’

Ask for a “to-go” box when you order. When your meal comes, put half of it in the box before you start to eat. It is easier to divide then and remove the temptation to eat just a bit more.

Strategy #6: Pack it instead

If you often eat away from home, take home cooking with you. For quick lunches, divide leftovers into servings in packable containers. A low-calorie frozen meal, fruits and vegetables, or simple sandwich can make a light lunch. Watch serving sizes to avoid undoing your good idea.

Strategy #7: Add healthy foods to a meal

Order fresh fruit, juice, raw vegetables, salad with low-calorie dressing, or low-fat milk with your meal. Request soft, transfat-free margarine instead of butter.

Strategy #8: Know serving sizes

The MyPyramid food guidance system recommends amounts of food to eat each day, including recommended serving sizes. Comparisons can help visualize appropriate serving sizes.

  • 1 ounce bread = CD case
  • 1 medium fruit = tennis ball
  • 1 ounce cheese = two dice
  • 3ounces meat, fish or poultry = cassette tape
  • 2 tablespoons peanut butter = table-tennis ball
  • ½ cup cooked pasta = computer mouse

Strategy #9: Don’t drink dinner
Restaurants frequently offer “meal deals” that include a drink. A large soft drink or sweetened tea could have as many calories as the meal. Order a diet drink or plain tea sweetened with sugar substitute, if desired. Choose low-fat or skim milk. Water is the best – and least expensive – drink choice.