One of the things so many of us worry about is our health as we age. Diabetes is worrisome for me, as it runs in the family. And I'm not alone. Some 79 million adult Americans have pre-diabetes. Some 23 million Americans have Type 2. Experts predict that 1 in 3 adults in the U.S. will have diabetes by the year 2050. Environmental Nutrition offers some strategies to beat Type 2 diabetes odds in the latest issue.

1. Drop a few pounds. In the Diabetes Prevention Program, a study of more than 3,000 people at high risk for Type 2 diabetes, researchers learned that weight loss and increased physical activity could prevent or delay the onset of the disease. The DPP participants aimed to lose 7 percent of their body weight (14 pounds for someone starting at 200 pounds). In the three-year study, participants reduced their risk of developing Type 2 diabetes by 58 percent. Even 10 years later, lifestyle interventions lowered the risk by one-third.

2. Eat healthy fats. Forget saturated and trans fats in favor of unsaturated from avocados and olive oil. The unhealthy saturated and trans fats appear to worsen insulin resistance.

3. Limit sugary drinks. Sugary drinks are linked to an increased risk of Type 2 diabetes, presumably because of excess calories lead to weight gain. Drink water, flavored water, unsweetened iced tea and coffee instead of lemonade, sodas, sweet teas and others.

4. Eat whole grains. Studies show that eating more whole grains is associated with reduced risk of diabetes. Switch refined grains for whole grains.

5. Be active. Engage in moderate physical activity (like walking) for 150 minutes a week. It helps with weight control and improves insulin resistance.

Q and A

Q: Is alcohol helpful or harmful to blood pressure?

A: The most important lifestyle influences on keeping a healthy blood pressure are weight control, regular exercise, limiting sodium consumption from salt and (especially) from processed food and getting enough potassium (mostly by eating plenty of vegetables and fruits). Blood pressure control is usually not disrupted by alcohol consumption within moderation — no more than one standard drink a day for women and no more than two standard drinks a day for men. However, people vary in how they respond, so discuss this with your physician, especially if you already have high blood pressure or if you have a family history or other risk factors. Modest alcohol consumption is linked with lower overall heart disease risk, but amounts beyond two drinks a day raise risk. Besides, limiting alcohol consumption also is recommended to lower risk of cancer. That's because alcohol increases circulating levels of estrogen (posing risk for breast cancer) and as it is metabolized, alcohol produces a compound (acetaldehyde) identified as a carcinogen and produces free radicals that can damage DNA. Bottom line: If your doctor identifies it as safe for you, blood pressure concerns need not keep you from alcohol in limited to moderate amounts, but don't turn to alcohol to promote health when you have so many greater options that can promote multiple aspects of health.

Information courtesy of the American Institute for Cancer Research.

Recipe

Looking for a healthy side dish for the holidays? Cooking Light offers this Zesty Broccoli Casserole. It's a great dish to take along to that holiday gathering. Besides being low in fat, it's offers 173 g of calcium.

Zesty Broccoli Casserole

3 (10-ounce) packages frozen broccoli florets, thawed

Cooking spray

1 1/2 cups fat-free milk

2 1/2 tablespoons all-purpose flour

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

3/4 cup (3 ounces) shredded sharp cheddar cheese

1/2 cup (4 ounces) fat-free cream cheese, softened

1 cup fat-free mayonnaise

3/4 cup chopped onion (about 1/2 medium)

1 (8-ounce) can water chestnuts, rinsed, drained, and sliced

3/4 cup panko (Japanese breadcrumbs)

2 teaspoons butter, melted

Preheat oven to 375. Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside. Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheeses; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture evenly over broccoli. Place panko in a small bowl. Drizzle with butter, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375 for 25 minutes or until mixture begins to bubble and breadcrumbs brown. Serves 10.

Per serving: 141 calories, 8.6 g protein, 17.9 g carbohydrate, 4.9 g fat, 15 mg cholesterol, 4.1 g fiber, 484 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.