Type 2 Diabetes Prevention Checklist

16 items · Health · Medium difficulty · 30 min

Practical daily steps to reduce your risk of type 2 diabetes.

• Schedule a check-up with your primary care provider

  Discuss risk factors, family history, and next steps.

• Ask for baseline A1c and fasting glucose tests

  Include lipid panel and kidney function if possible.

• Record current weight and calculate BMI

  Step on a scale and use an online BMI calculator.

• Set an achievable weight-loss goal (aim 5–10% body weight)

  Pick a realistic target and timeline to reduce risk.

• Plan weekly physical activity: aim for 150 minutes moderate aerobic

  Spread activity across the week for consistency.

• Schedule 30-minute brisk walks 5x/week
• Include 2 strength-training sessions per week

  Use bodyweight or light weights to build muscle.

• Track daily steps and increase by 500 each week

  Use a phone or pedometer to monitor progress.

• Swap sugary drinks for water or unsweetened tea

  Avoid soda and fruit juice to cut excess calories.

• Choose high-fiber, low-GI carbohydrates at meals

  Prefer whole grains, beans, vegetables, and intact fibers.

• Limit processed and fried foods

  Reduce packaged snacks, fast food, and deep-fried items.

• Portion-control meals and use smaller plates

  Check serving sizes to avoid overeating.

• Plan a weekly meal prep with balanced portions

  Prepare protein, vegetables, and controlled carbs in advance.

• Monitor fasting blood glucose at home as advised

  Use a glucometer or CGM per provider instructions.

• Review medications and discuss metformin for prevention

  Ask about benefits and risks if you have prediabetes.

• Schedule annual diabetes screening and lipid check

  Book yearly A1c, fasting glucose, and cholesterol testing.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.