For those with a family history of diabetes or anyone who has been told by a healthcare professional that they're at risk for Type II diabetes, it's important to take steps now to reduce risk.

Studies show that people at high risk for Type II diabetes can prevent or delay the onset of the disease if they lose as little as 10 pounds, walk 30 minutes a day five days a week and make healthy food choices.

A healthy diet doesn't have to be expensive. Start by planning meals and making a grocery list ahead of time to take charge of the diet. Follow these tips by the National Diabetes Education Program while grocery shopping to help make healthy food choices:

•To reduce the chance of impulse buying, don't go to the store hungry.

•Read and compare food labels. Choose foods with fewer calories that are lower in saturated fats, trans fats, cholesterol, sodium (salt) and added sugars. Check the serving size and the number of servings. Food labels are based on one serving, but many packages contain more. When comparing calories and nutrients between brands, check to see if the serving size is the same.

•Focus on fruits and vary vegetables. Buy a variety of frozen, canned or in-season fresh fruits such as melons, berries and oranges rather than fruit juice. Choose fruit without added sugar or syrup. Buy inseason leafy dark green vegetables such as broccoli and spinach, and orange vegetables such as carrots or squash. Choose vegetables without added salt, butter or sauces.

•Look for calcium-rich foods. Buy low-fat or skim milk instead of whole milk. For those who can't drink milk, choose fatfree or lowfat lactosereduced milk or try calcium-rich leafy green vegetables such as kale or collard greens.

•Use whole grains. Buy whole wheat bread, crackers, cereals, brown rice, oatmeal and barley.

•Go lean with protein. Buy lean meats. For poultry, remove the skin before cooking. Vary protein choices with more fish, nuts, seeds, beans and peas such as pinto beans and split peas.

For more information, go to www.YourDiabetesInfo.org.

This story provided by North American Precis Syndicate Inc.