For those with a family history of diabetes or those at risk for type 2 diabetes, one can prevent or delay the onset of the disease by losing 5 to 7 percent of body weight—10 to 14 pounds for those who weigh 200 pounds.

To lose weight safely, make healthy food choices, like eating more fruits and vegetables, and be physically active for 30 minutes a day, five days a week.

The National Diabetes Education Program recommends easy and inexpensive ways to increase the number of fruits and vegetables eaten as a way to lose weight and lower diabetes risk.

•Visit an ethnic food store or farmer's market to try a new fruit or vegetable each week.

•Substitute spinach, onions or mushrooms for one of the eggs or half of the cheese in omelets.

•Buy produce in season and freeze some to use later, or buy frozen, dried or low-sodium canned vegetables and fruits. Choose fruit without added sugar or syrups and vegetables without added salt, butter or sauces.

•Add strawberries, peaches, blueberries or bananas to waffles, pancakes, cereal, oatmeal or toast.

•Add broccoli, carrots, zucchini or eggplant between the layers of a favorite lasagna recipe.

•Combine different fruits and vegetables, such as tomatoes, mangos, onions and peppers with lime juice and cilantro to make salsa.

•Try steaming vegetables or using low-salt spices and lemon juice to add flavor.

•Choose pineapples, peppers, mushrooms or tomatoes as pizza toppings.

•Add lettuce, tomato, onion and cucumber to sandwiches, wraps and burritos.

Eating more fruits and vegetables also supplies essential vitamins, minerals and fiber that may help protect from chronic diseases.

To learn more about how many fruits and vegetables are needed daily, use the online calculator at the website www .fruitsandveggiesmatter.gov.

For a free copy of NDEP's "Your Game Plan to Prevent Type 2 Diabetes," which includes a fat and calorie counter and physical activity tracker, plus more diabetes prevention tips, call (888) 693-NDEP (6337) or visit www.YourDiabetesInfo.org.

This story provided by North American Precis Syndicate Inc.