9 Simple Diet Changes

Quite simply, to lose weight and improve your condition, you have to eat less, eat more often, and eat better.


  • 1

    Plan your meals.

    It’s the best way we know of to stick to healthy eating goals. Use the weekly meal planners in the personal planner, and give preference to chicken, fish, and bean-based dishes.

  • 2

    Eat more often.

    The best approach for diabetes is to eat three moderate-sized meals (including breakfast!) and two healthy snacks a day.

  • 3

    Eat five servings of vegetables a day.

    By eating more vegetables, you’ll automatically eat more fiber and less fat. And vegetables are full of disease-fighting compounds. One serving is 1/2 cup canned or cooked vegetables or 1 cup raw vegetables.

  • 4

    Eat four servings of fruit a day.

    A serving of fruit is one piece of whole fruit, 1/2 cup cooked or canned fruit, or 1 cup raw fruit. Have fruit with breakfast and as snacks.

  • 5

    Switch to whole grains.

    Whole grains such as whole wheat bread and brown rice contain fiber, which blunts the rise of blood sugar. Aim for 3-6 servings a day. A serving is 1 slice whole wheat bread or 1/2 cup brown rice or whole wheat pasta.

  • 6

    Calcium-rich foods.

    They facilitate weight loss. Aim to get 2-3 servings a day of low-fat calcium foods such as milk, yogurt, and cheese. A serving is 1 cup milk or yogurt or 1 1/2 ounces non-processed cheese.

  • 7

    Eat beans 3-5 times a week.

    Beans are loaded with fiber, especially soluble fiber, which lowers cholesterol.

  • 8

    Focus on good fats.

    While saturated fats (the kind found in red meat, butter, and ice cream) contribute to insulin resistance, “good” fats help stabilize your blood sugar. Favor fish over red meat and olive or canola oil over butter.

  • 9

    Watch your portion sizes.

    Keep in mind that a main-dish serving of meat is only the size of a deck of cards, and pasta and cereal should be kept to less than 1 cup.

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram


A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Funny Jokes

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.


Funny Jokes

Client: We need you to log in to the YouTube and make all our company videos viral.

From clientsfromhell.net

Funny Jokes

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”


Funny Jokes

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 

@yoyoha (Josh Hara)

Funny Jokes

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Funny Jokes

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.