Diabetes

If you have a family history of diabetes or are already overweight, diabetes prevention should be high on your list of priorities. The vast majority of those with type 2 diabetes—80 percent of them—are overweight. This means that by maintaining a healthy weight or losing excess weight you can delay and even prevent developing this disease. In fact, losing just five to seven percent of your body weight can dramatically reduce your risk of diabetes by 60 percent. For a 200-pound person, this would mean losing 10 to 14 pounds.

Diet and exercise are key parts of diabetes prevention. Physical activity helps you lose weight, lowers your blood sugar, and makes your body more sensitive to insulin, which helps control blood sugar. Additionally, eating a balanced diet that's high in fiber and whole grains aids in weight loss and improves blood sugar.

Lung Cancer

Smoking is the primary cause of 90 percent of lung cancer-related deaths. Tobacco smoke contains more than 7,000 chemicals, many of which are toxic and 70 of which are known carcinogens. The longer a person smokes and the more cigarettes smoked, the greater the risk of lung cancer as well as cancer of the mouth, throat, nose, larynx, stomach, liver, pancreas, kidney, colon, blood, and bone.

Even if you've been smoking for years, you can quit now and greatly reduce your risk of cancer. After 15 years, your risk will be the same as a nonsmoker. And remember, breathing secondhand smoke can have the same harmful effects as smoking. So if you absolutely must, smoke outside and never in the home or car with other people present. 

Skin Cancer

The most common type of cancer, skin cancer can be prevented with simple measures. To avoid skin cancer, apply sunscreen at regular intervals and wear a hat, sunglasses, and protective clothing when you're outdoors. Stay indoors during the mid part of the day when the sun is burning brightest and take time to regularly check your skin for unusual bumps, moles, and spots.

Twelve ounces of soda contain anywhere from 124 to 189 calories, sweet tea 129 to 143, fruit juice 157 to 175, milk 125 to 220, regular beer 155, and five ounces of red wine 125. The chemicals found in diet drinks can do harm as well.

Here are five beverages you can enjoy without even an ounce of guilt when on a diet:

Water. Water quenches your thirst, keeps you hydrated, and fills you up to curb your appetite, all with zero extra calories. Swap out your sugary beverages for water and you’ll save hundreds of calories a day. Want to improve the taste of your water? Add a slice of lemon, lime, or cucumber to sweeten things up.

Vegetable Juice. With about half the calories of fruit juice but just as nutritious, choose 100-percent vegetable juice that’s low in sodium and contains the pulp for added fiber and appetite control. Eating fresh vegetables is a healthier way to get the nutrients and fiber offered by food, but an occasional glass of 100-percent juice is a nice diversion.

Black Coffee. Calorie-free and high in antioxidants, a few cups of black coffee a day will improve concentration, boost your mood, and lower your risk of diabetes. Coffee also makes a great pre-workout drink for energy. If you must, add a tiny amount of cream or sugar to your mug, but slowly wean yourself over a few weeks.

Certain Smoothies. When smoothies are made with fresh or frozen fruit, skim milk, and low-fat yogurt, they make a healthy meal replacement. Be picky about your smoothie ingredients to keep them diet-friendly.



Unsweetened Tea. Make the switch to unsweetened green or black tea. At zero calories they may not be as sweet, but you’ll get a jolt of caffeine while hydrating your body with micronutrients and antioxidants that stimulate weight loss by boosting metabolism and burning extra fat. A small teaspoon of sugar or honey will add a small amount of calories while providing a bit of sweetness to improve taste.

Alcohol-Infused Calories

Alcohol is high in calories, but if you’re craving a drink go for lite beer, a small glass of red wine, or a vodka soda.