Your Diet and Type 2 Diabetes continued

The following recommendations are a summary of the major research that has been carried out on what you can do to prevent diabetes and metabolic syndrome.

• Maintain a desirable weight for your height and build.

• Limit the saturated fat in your diet to no more than 7% of total calories.

• Get at least 15% of total fat calories from monounsaturated fat.

• Limit dietary cholesterol to less than 200 mg per day, which requires restriction of all dietary sources of cholesterol, including eggs and shellfish.

• Get at least 25 g of fiber per day; include several servings of whole grains and plenty of soluble fiber in your diet.

• Aim for eight servings per day of a variety of fruits and vegetables. At least one vegetable should be dark green and at least one fruit or vegetable should be orange or red.

• Restrict intake of refined carbohydrates such as white flour and sugar, or any packaged products with sugary ingredients like high fructose corn syrup.

Continues in
Diet and Disease Prevention Part 13