3. Be consistent.
Start each day with breakfast (oatmeal or another type of cooked whole-grain cereal is our star choice). Other excellent choices include an egg-white omelette loaded with veggies, as well as plain, nonfat yogurt topped with fresh fruit like blueberries and strawberries. Continue the day listening to your hunger and satiety cues.
Only eat snacks (healthy Pritikin diet choices like bean-rich soups, baked potatoes, and fresh veggies) if you are really hungry for a snack, and be sure to fill your plates at lunch and dinner with low-calorie-dense foods like big veggie salads, vegetable entrees, beans and lentils; starches like yams and baked potatoes; and water-rich whole grains like whole-wheat pasta, brown rice, quinoa, and barley.
To keep your cholesterol in good shape (a very important goal because having diabetes dramatically increases the risk of heart attacks and other cardiovascular events), keep your animal food intake in good shape – no more than 4 ounces daily of lean animal meat like fish, white skinless poultry, or lean game meat like bison or venison.
Egg whites are also a good choice, as are nonfat dairy foods such as skim milk, nonfat yogurt (no sugar added), and nonfat varieties of ricotta and cottage cheese (low-sodium).
The best choice of animal meat for heart health is omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. If you’re using canned fish, like canned sardines, select very-low-sodium varieties. Your next best choice for heart health is most other fish, plus shelled mollusks (clams, oysters, mussels, and scallops).