Lose a small amount of

weight. The weight you think is 

normal for you may not be a healthy

weight. Check the chart on the other side to see if

your weight puts you at risk for diabetes. You can

prevent or delay type 2 diabetes by losing as little 

as 10 pounds.

Be more physically active.

Choose an activity you enjoy. Ask family

members or friends to be active with you.

Take a walk, swim, bike ride, dance, or play ball —

together. Be active at least 30 minutes a day, 5 days

a week to help you lose weight and stay healthy. 

Make healthy food choices.

Choose more fruits and vegetables, fish,

lean meats, whole grain rice, and low-fat

or skim milk and cheese. Make healthy food choices

as a family. Keep healthy snacks such as fruit in the

house. Eat fewer fatty and fried foods. Serve smaller

portions. Choose water to drink.

Record your progress. Every

day write down all the foods you eat and

drink and the number of minutes you are

active. Review it every day. Keeping a diary is one of

the best ways to stay focused and reach your goals.

Keep at it. Add one new change each week. 

If you or your family members get off track, start

again and keep going.

Call 1-800-438-5383 or visit

www.ndep.nih.gov to learn

more. The National Diabetes Education

Program (NDEP) offers materials that can help you

make healthy food choices to prevent or delay type 2

diabetes. Order a free booklet for adults at risk called

Your GAME PLAN to Prevent type 2 Diabetes.

The rewards will last a lifetime.

www.ndep.nih.gov

National Diabetes Education Program
higher than normal.

■ My blood pressure is 140/90 or higher, or I have

been told that I have high blood pressure.

■ My cholesterol (lipid) levels are not normal. My

HDL cholesterol (“good” cholesterol) is less than

35 or my triglyceride level is higher than 250.

■ Patches of skin around my neck and 

armpits appear dark, thick, and velvety. This 

is called acanthosis nigricans (A-can-THO-sis 

NI-gri-cans).

■ I have been told I have

blood vessel problems affecting my heart, brain, or legs.

Keep in mind: As people 

get older, their risk for type 2

diabetes increases.

Call 1-800-438-5383 or visit

www.ndep.nih.gov to learn more.

Source: Adapted from Clinical Guidelines on the Identification, Evaluation, and

Treatment of Overweight and Obesity in Adults: The Evidence Report

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A message from the National Diabetes Education Program, sponsored by the 

National Institutes of Health and the Centers for Disease Control and Prevention.

Wilfred Y. Fujimoto, M.D., Professor Emeritus of Medicine, Division of Metabolism, 

Endocrinology and Nutrition at the University of Washington School of Medicine, 

Seattle, WA, reviewed this material for accuracy. 

Revised June 2007 NIH Publication No. 07-5526 NDEP-74EN 

www.ndep.nih.gov