If you are

over 45 and overweight, you are at increased risk for pre-diabetes. Here

are five small steps you can take today to live a healthier life and prevent

or delay diabetes:

Find out

if you are at risk. The first step is to find out if you are at risk

for diabetes or if you have pre-diabetes. Talk to your health care provider

at your next visit.

Set realistic

goals. You don't have to knock yourself out to delay or prevent diabetes.

Start by making small changes. For example, try to get 15 minutes of physical

activity a day this week. Each week add five minutes until you build up

to the recommended 30 minutes a day, most days.

Make better

food choices. Try to eat more fruits and vegetables (five to nine

servings a day), beans, and grains. Reduce the amount of fat in your diet.

Choose grilled or baked foods instead of fried.

Record your

progress. Write down everything you eat and drink. Keeping a food

diary is one of the most effective ways to lose weight and keep it off.

Review this diary with your health care provider.

Keep at

it. Making even modest lifestyle changes can be tough in the beginning.

Try adding one new healthy change a week. Always get back on track, even

if you fall off a few times. The key is just to keep at it.

If you have

pre-diabetes, the NDEP has information to help you. To get a free copy

of "Small Steps. Big Rewards. Your Game Plan for Preventing type

2 Diabetes," call 1-800-438-5383 or visit www.ndep.nih.gov.

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