How to Adjust Diet to Prevent Diabetes

In the United States, 14.6 million people have been diagnosed with diabetes, and 6.2 million people are unaware they have diabetes. Luckily, there are some simple changes you can make to your diet today to help prevent this dangerous disease. Combine changes in your diet and taking part in an exercise program, and you have a potentially winning combination.

Instructions

Difficulty: Moderately Easy

1. Eliminate, or at least cut down on, snack foods and desserts that are high in calories. These include ice cream, chips, cookies and cakes that pack a ton of calories into foods that can become quite addicting. It's best to cut them out of your diet or at least save them for a special occasion.
2. Eat lots of fruits and vegetables that are non-starchy, including vegetables such as spinach, carrots and green beans. Try to eat with every meal.
3. Throw out your white bread, and choose a whole wheat bread. Whole grains are much healthier than the processed grains. Try brown rice in your stir-fry or whole-wheat spaghetti when you are craving pasta.
4. Choose protein with each meal. Lean cuts of beef and pork can be good choices, as well as chicken and turkey.
5. Incorporate fish into your diet. Eat it two to three times a week for maximum benefit.
6. Drinks lots of water. This will help you cut down on the amount of food you eat and will help curb hunger pains, whether they are actual or imagined. Do not drink regular soda or any other drink sweetened with sugar.
7. Cut your portion sizes back, even for healthy food. The more calories you eat, the more weight you can gain. If you feel the need to eat a lot, choose a vegetable for that big portion.