FRUIT Choose fruit instead of sweet processed snacks. Fruit are low in calories and fat, packed with nutrients, high in fiber and loaded with antioxidants that can protect your nerves, heart – even your eyes. Opt for fresh fruit rather than canned fruit, which is often soaked in sugary syrups.
CEREAL The right breakfast cereal with at least 5 grams of fiber per serving (check labels!) is a great way to get more fiber into your day. Plus, studies show that people who start the morning with a high-fiber cereal actually eat less later on.
FISH Not only is fish a good source of protein, it’s also a terrific substitute for higher-fat meats. Opt for fatty fish that have the best source of omega-3 fatty acids (salmon, mackerel, and tuna) and help keep arteries clear. People with diabetes often have high triglycerides and low levels of HDL, the 'good' cholesterol. Omega-3 fatty acids can improve both numbers. Aim to eat fish at least twice a week. Don’t choose fried fish, though! Researchers investigating the effects of how fish is cooked concluded that frying it increases the heart attack risk to diners by almost 50 per cent.
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