Studies show that people at high risk of type 2 diabetes can prevent or delay the disease if they lose as little as 10 pounds - by walking 30 minues 5 days a week and making healthy food choices. Keep in mind that small steps can lead to big rewards. Follow these tips for ideas to move more and make halthy food choices.

Move More. Plan to get at least 30 minutes of physical activity 5 days each week to help you lose weight. You can get this amount in small ways throughout the day. If you have not been active, talk to your doctor and start slowly to build up yo your goal.

• Park your car farther away from stores, movie theatres, or your office.
• Use TV breaks to stretch, take a quick walk around your home, do some sit-ups, or march in place.
• Get your friends and family involved. Set a standing walking date. Or do something that everyone can enjoy.
• Walk during your lunch break.
• Deliver a message to a co-worker in person instead of by email. Take the stairs to your office instead of the elevator.

Make Healthy Food Choices

•Choose foods that are low in fat, sugar, and calories.
• Limit portion sizes.
• Share a single dessert.
• Eat a variety of colorful vegetables and fruits.
• Eat slowly.
• Choose whole grain foods - whole wheat bread and crackers, oatmeal, brown rice, and cereals.
• Lower fat intake - broil or bake poultry, meats, and fish instead of frying.
• Lighten our recipes by using nonfat or low-fat milk, yogurt, cheese, sour cream, or mayonnaise. Use cooking spreay instead of oil.
• Avoid getting too hungry by eating a healthy snack between meals.
• Do not keep chips, cookies, or candy in your home. Instead, for snacks have raw vegetables, fruit, low-fat or nonfat yogurt.
• Choose water to drink.

Nurture Your Mind, Body, and Soul.

• Find mellow ways to relax.
• Try not to eat out of boredom or frustration.
• Don't change your entire way of eating and increasing your physical activity all at once. Try one new activity or food a week.

Start Your Game Plan to Prevent Diabetes. The key to losing weight and preventing diabetes is to make long-term changes that work for you - everyday. Game Plans are available for download in the Resources section, or can be requested.