The American Diabetes Association has issued a new set of guidelines for people trying to avoid diabetes. All are lifestyle modifications that can delay or prevent the onset of type 2 diabetes, which affects about 21 million Americans.

The ADA’s 6 suggestions are:

• Lose extra weight. Moderate weight loss -- 7% of your weight -- may cut diabetes risk.
• Cut fat and calories from your diet. That should help with weight loss.
• Skip low-carb or high-protein diets. They may not work out in the long run.
• Get plenty of fiber. Get 14 grams of dietary fiber for every 1,000 calories you eat.
• Go for whole grains. Make at least half your grains whole grains.
• Get regular physical activity. Go for 2.5 hours per week (check with your doctor first).

There is also a list of additional recommendations for people who already have been diagnosed with diabetes.

• Eat healthy carbohydrates. Try fruits, vegetables, whole grains, legumes, and low-fat dairy products.
• Limit saturated fats. Get less than 7% of your total fat intake from saturated fats.
  
• Minimize trans fats. Check nutrition labels on packaged foods for trans fat.
  
• Curb dietary cholesterol. Get less than 200 milligrams of cholesterol in your daily diet.
• Eat fish at least twice weekly. Fried fish, however, isn't recommended.