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Type 2 Diabetes Prevention Checklist

Medium 16 items · 30 min
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testuser Published 5 days ago
Health

This checklist helps people with prediabetes or those at risk take practical lifestyle steps to prevent or delay type 2 diabetes. It covers screenings, daily habits, activity targets, and simple tracking actions anyone can start today.

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  1. Schedule a check-up with your primary care provider — Discuss risk factors, family history, and next steps.
  2. Ask for baseline A1c and fasting glucose tests — Include lipid panel and kidney function if possible.
  3. Record current weight and calculate BMI — Step on a scale and use an online BMI calculator.
  4. Set an achievable weight-loss goal (aim 5–10% body weight) — Pick a realistic target and timeline to reduce risk.
  5. Plan weekly physical activity: aim for 150 minutes moderate aerobic — Spread activity across the week for consistency.
  6. Schedule 30-minute brisk walks 5x/week
  7. Include 2 strength-training sessions per week — Use bodyweight or light weights to build muscle.
  8. Track daily steps and increase by 500 each week — Use a phone or pedometer to monitor progress.
  9. Swap sugary drinks for water or unsweetened tea — Avoid soda and fruit juice to cut excess calories.
  10. Choose high-fiber, low-GI carbohydrates at meals — Prefer whole grains, beans, vegetables, and intact fibers.
  11. Limit processed and fried foods — Reduce packaged snacks, fast food, and deep-fried items.
  12. Portion-control meals and use smaller plates — Check serving sizes to avoid overeating.
  13. Plan a weekly meal prep with balanced portions — Prepare protein, vegetables, and controlled carbs in advance.
  14. Monitor fasting blood glucose at home as advised — Use a glucometer or CGM per provider instructions.
  15. Review medications and discuss metformin for prevention — Ask about benefits and risks if you have prediabetes.
  16. Schedule annual diabetes screening and lipid check — Book yearly A1c, fasting glucose, and cholesterol testing.
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