Fruits and Vegetables

• Focus on eating foods that aren't starchy, such as carrots, green beans and broccoli -- eat a little with every meal.
  
  For example, make an egg white omelet for breakfast, packed with veggies like spinach and mushrooms. Eat a fresh salad with lunch, full of dark leafy greens. And for dinner, make a hearty vegetable casserole or soup.
  
  

Whole Grains

• Refined grains can spike blood sugar, which is bad for people with a family history of diabetes. Cut out refined foods, and choose foods that are rich in whole grains, like brown rice and whole wheat spaghetti. Stir-fry brown rice and veggies with a little bit of olive oil for a heart healthy dinner.
  
  

Lean Meats and Dairy

• At the grocery store, choose meats that are low in fat, such as meats that end with "loin," like pork loin and sirloin. Also, make sure to remove skin from meats while cooking, and eat freshwater fish two to three times weekly. If you don't eat animal protein, incorporate dried beans into your diet, like kidney beans and lentils.
  
  Also, choose low-fat milk and yogurt products instead of whole milk products, and choose cheeses that are fat-free or low in fat.
  
  

Fats and Oils

• Fat and oils should be used very sparingly. Choose olive oil and canola oil when cooking, and try to bake or broil dishes when possible. Also, cut back on foods that are high in fat and low in nutritional value -- like desserts, chips and other fatty foods.
  
  

Dining Out Healthy

• According the American Diabetes Association, approximately 60 percent of meals are eaten away from your house. Avoid consuming unhealthy foods by checking out restaurant nutritional facts online beforehand. And pack your lunch for work instead of dining out.