Diabetes Key Messages

Know the risks for diabetes and know the warning signs.
Reduce your risk for diabetes – Choose to be be active and eat well.
Type 2 Diabetes can be prevented in over 50% of all cases by eating well and being active.
Diabetes can affect people of all ages.
Diabetes in your family does not have to mean diabetes in your future.

Know the diabetes warning signs

Frequent urination
Excessive thirst
Increased hunger
Unusual weight loss
Increased fatigue
Irritability
Blurry vision

Nutrition Key Messages

Follow Eating Well with Canada’s Food Guide to help you choose the amounts and types of foods you need for a healthier you.  

Eat more vegetables and fruit

Achieve and/or maintain a healthy weight by eating well, being active and feeling good about yourself.

Listen to your hunger cues: eat when you are hungry and stop when you are full.

Be a good role model to others by focusing on the positive behaviours of healthy eating and healthy living.

Eat more vegetables, fruit, whole grain products, lower-fat milk products, fish, lean meat and meat alternatives such as beans, lentils and tofu.

Eat fewer processed and packaged foods, and limit fast foods and fried foods.

Read and understand nutrition labels. Choose products that have less sugar, sodium and fat, especially trans and saturated fats. Choose products with more vitamins and minerals Cook, bake and prepare foods with healthier types of fat such as liquid vegetable oils and soft margarines that have no trans fat.

Ask for nutrition and ingredient information for the food you eat at restaurants and fast food outlets and eat smaller portions.

Physical Activity Key Messages

Gradually spend more time being active throughout each day in periods of 5-10 minutes. Build up to a total of 60 minutes of light to moderate physical activity each day.

Examples of light physical activity are light walking, easy gardening and stretching.

Examples of moderate physical activity are brisk walking, skating and bike riding.

Examples of vigorous physical activity are running, weight training, basketball and soccer.

Reduce inactivity for long periods, like watching TV, playing video and computer games and surfing the internet.

Choose physical activities you like to do or think you might like.

Walk whenever you can – get off the bus early, use the stairs instead of the elevator.

Combine three types of physical activity for the best health benefits: 

Endurance activities is continuous activity that can be done at a moderate or vigorous level, e.g. walking, bike riding  

Flexibility activities like bending, stretching and reaching keep your joints moving, e.g. stretches, yoga.

Strength activities build your muscles and bones, e.g. stair-climbing, supervised weight training

Welcome. The information on this page is maintained by residents of St. James Town with the assistance of the Heart and Stroke Foundation and is designed to provide resources healthy living in our community.