Healthy Fats

• Not all fat is bad. Unsaturated fats are a part of a healthy diet to prevent type 2 diabetes. Find them in avocados, canola oil, nuts, olives, olive oil and seeds.
  
  

Fruits and Veggies

• Consuming more fruits and vegetables is the best way to improve health in any form, as well as prevent type 2 diabetes. They contain fiber, which helps keep one full and regular and they also contain beneficial nutrients and vitamins. Get the most benefit by eating a variety of different fruits and vegetables. For instance, choose red colors like apples and tomatoes, orange colors such as orange peppers and oranges, and so forth. Fruits and veggies are complex carbohydrates and are the good carbs, but you should consume more non-starchy veggies such as carrots and broccoli, rather than peas or corn. Ideally, half of every meal should consist fruit or vegetables.
  
  

Lean Meats

• To keep weight in check, choose lean cuts of meat (if you consume it). For ground hamburger, for instance, opt for 90 percent lean and for chicken, try to buy the boneless, skinless kind or at least remove the skin before eating, since the skin is high in fat and calories. When meat is a part of the meal, aim to have it cover just one-fourth of the plate. Also try to have at least two meatless (vegetarian) meals per week.
  
  

Low-Fat Dairy

• Full-fat dairy contains a lot of saturated fat and extra calories. Instead, consume either low-fat or fat-free dairy products, including yogurt, cheese and milk. For example, if making a lasagna, use fat-free ricotta cheese to lower the fat content of the dish substantially.
  
  

Other Protein Sources

• Fish is a healthy alternative source of protein. Eating fish a couple times per week is a good goal to aim for. Make sure to choose fish low in mercury, such as white fish, sardines and wild-caught salmon.
  
  Dried or canned beans, such as black or kidney beans, contain fiber and healthy protein. For a low-fat dinner, make some bean chili. Another good source of protein is soy or tofu.
  
  

Desserts

• Avoid desserts and any sugar-laden foods. Too much sugar can have a negative affect on insulin and also increases your caloric intake, leading to weight gain. If dessert is a must, select fruit and make a homemade fruit cup, or drizzle a small amount of chocolate on fresh strawberries.