Key Points: * Avoid foods with added sugar * Eat a high-protein food with each meal * Make half your plate vegetables * Replace white bread, rice, and pasta with whole grain alternatives High-Sugar Foods * Cakes and pastries * Juices * Sugary sauces * Cookies * Granola bars * Candy * Syrups * Sweetened yogurt and ice cream * Milk chocolate * Sports drinks High-Protein Foods * Eggs * Greek yogurt * Ground beef * Chicken * Salmon * Cod * Herring * Tuna * Lentils * Kidney beans * Black-eyed peas Vegetables * Kale * Spinach * Bok choy * Eggplant * Tomatoes * Mushrooms * Avocado * Sweet potato Low Glycemic Carbohydrate Replacements * Oats instead of sugary cereal * Brown rice instead of white rice * Sweet Potato instead of white potato * Whole grain or rye bread instead of white bread * Whole grain pasta instead of white pasta