Over time, eating foods high in fat and sugar, along with inactivity, can lead to weight gain. Being overweight or obese is a major risk factor for type 2 diabetes. Choose My Plate, the USDA's nutrition guidelines, provides excellent tools to assist people in making food choices for a healthful lifestyle. Some of the key concepts of MyPlate are to avoid oversize portions, to make half of your plate fruits and vegetables, to eat more whole grains, and to drink fat-free or 1-percent-fat dairy products. In addition, it's important to try to cut back on food high in solid fats, added sugars and salt.