The burden of Type Two diabetes is so high globally that some people have taken the stand that they are going to get it, no matter they do. These people say that they will just enjoy their lives and not pay too much attention to their eating habits.

A first-line relative with diabetes and ageing increase our risk for the condition but are we really sitting ducks? I am happy to report, as one who also has a high stake in this, that the answer is a resounding, 'no'. There at least two very powerful weapons against this disease. These are maintaining a healthy weight and regular physical activity.

Maintain a healthy weight

Obesity greatly increases our chances of getting Type Two diabetes. Being 20 or more pounds overweight, and carrying most of this weight in the trunk region and abdomen, is a sure way to get the disease. Having a healthy weight is so powerful that people with impaired glucose tolerance or pre-diabetes can greatly reduce their chances of a diabetes diagnosis just by losing body fat and, subsequently, body weight. Those who are able to control body weight can better control their blood sugar and reduce the amount of medication they take. Some people are even able to control their diabetes, without medication, just by losing weight.

Physical activity

Physical activity is also powerful in reducing diabetes risk, as it not only assists with the reduction of body fat and weight but also in the efficiency of the body's utilisation of blood sugars and insulin. Enjoy physical activity, each day, to a minimum of 30 minutes.

Make a plan

Now that we have solved part of the problem of knowing what will work, we have to talk about how to do this. We need to be careful about what we put in our mouths each day, yes, every day, as diets do not work. We cannot allow ourselves to get out of hand and then go on numerous short, starvation programmes to get back on track.

We cannot overemphasise how important it is to eat a variety of foods from the food groups in appropriate amounts. We must consume limited amounts of processed foods, as they are often laden with additives such as sugars, fats and sodium and are void or low in fibre. It, therefore, takes more processed foods to achieve satisfaction and more means excess calories.

Planning is key. Do not wait until you get the hunger signal to start thinking about your meal. Plan ahead, so that you can exercise healthy options.

Shop wisely. Buy only those items which will assist you in achieving your goal.

Make meal time interesting and relaxed. The atmosphere is part of the satisfaction. Eat slowly, concentrate on the meal and do not view food as the enemy.

Learn new, interesting and healthy methods of preparing food. Include stir fries, more vegetables, beans and small amounts of meats and oils. Set long-term goals for achieving weight loss and healthy eating. It will be more attainable and less frustrating if you do so. The important thing, however, is that you have to do it every day. Make small, daily manageable changes, stick with it, and guess what? You can keep the monster of Type Two diabetes away.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.