The main foods in the diabetes diet are fruits, vegetables and whole grains.

If you have diabetes or prediabetes, you should see a dietitian to help you have a healthy-eating diet.

Diabetes diets help you to control your weight, high blood pressure and high blood fats.

If you eat food that contains extra calories and fat, your body creates an undesirable rise in blood glucose.

Diabetes diet includes three meals per day at the same hours.

Your body produces or gets insulin through medication and due to your eating schedule you can use insulin more effectively.

A dietitian can help you to put on a diet, which improves eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

For a diabetes diet you should choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates are

• Fruits
• Vegetables
• Whole grains
• Legumes, such as beans and peas
• Low-fat dairy products, such as milk and cheese

Fiber-rich foods are

• Vegetables
• Fruits
• Nuts
• Legumes, such as beans and peas
• Whole grains

Heart-healthy fish includes salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

“Good” fats are avocados, nuts, canola olive and peanut oils.

You can also use the plate method:

• Fill half of your plate with non starchy vegetables, such as spinach, carrots and tomatoes.
• Fill a quarter of your plate with a protein, such as tuna, lean pork or chicken.
• Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
• Include “good” fats such as nuts or avocados in small amounts.
• Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.

A dietitian’s role is very important, he or she should teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

Diabetes diet reduces your risk of cardiovascular diseases and certain types of cancer.

When fresh food isn’t available, choose canned or frozen vegetables and fruits without added sugars and sodium.

Avoid foods that ingredients list contains sucrose, honey and high fructose corn syrup.

Doing different types of physical activity each week will give you the most health benefits.

If you have an inactive life or want to start a new exercise, do it slowly with 5 to 10 minutes a day.

Necessary exercises are

• walking briskly or hiking
• climbing stairs
• swimming or a water-aerobics class
• dancing
• riding a bicycle or a stationary bicycle
• taking an exercise class
• playing basketball, tennis, or other sports