1 Choose high-fiber, low glycemic index carbohydrates such as whole grains, legumes, and vegetables and fruits.
2 Eat lean protein at all 3 meals.
3 Consume nuts on a daily basis, about 1 handful (with a closed fist). Eat with vegetables, berries or other fruits, or grains.
4 Eat a salad of leafy greens dressed with vinegar and virgin olive oil on a daily basis.
5 Avoid highly processed foods and drinks, especially those containing sugar, high-fructose corn syrup, white flour, or trans fats.
6 Keep serving sizes modest.
7 Avoid being overweight or obese; maintain a waist circumference less than one-half of height in inches.
8 Obtain 30 min or more of daily physical activity of at least moderate intensity.
9 Consider consuming 1 alcoholic drink before or with the evening meal (for those without a history of substance abuse).
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