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For Adults
1. Eat at least 5 servings of fruits and vegetables everyday (if you can do 9 servings that's even better)
2. No more than 2 hours on the TV, Computer, Video Games a day
3. Minimum of moderate to vigorous exercise for 30 minutes to 1 hour activity everyday
4. NO Sugar Sweetened Drinks - this includes ALL sodas, NO juices, sports drinks (unless you are involved in heavy duty sports), NO milk
5. Best if all calories are all solid (fruit juices don't count -don't give you nutrition that counts)
6. Only eat 100% whole wheat bread
7. Avoid products with High Fructose Corn Syrup
8. Only eat whole wheat pasta or whole rice pasta.
9. Only eat brown rice (white rice and white bread turn into sugar when digested)
10. East your fruits & vegetables before you eat your meat.
11. Remember if you take care of your health you will have more years with your loved ones.
12. A death from complications of diabetes is horrendous.
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Spanish:
1. Frutas y Vegetales- 5 porciones por día.
2. Nomas 2 hores ante la pantalla por día (TV, computadora, Video Games).
3. NO tome refrescos con azúcar o High Fructose Corn Syrup (Coke, Fanta, Dr. Pepper, Jumex etc).
4. Pasta y Pan - Nomas 100% trigo.
5. Come sus frutas y vegetales ANTES de que empieza comer la carne.
6. Lo que no es 100% trigo se convierte en pura azúcar !
7. Ejercicio de 30 minutos - 1 hora, moderado o intenso por día.
8. Moderacion es lo mas importante.
9. Acuerdase que si se cuida, tiene mas años con sus queridos familiares.
10. Una muerte viniendo de complicaciones de diabetes es terrible.
Information from registered dietitian, M. G. Reid, Tampa, Florida
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