1. Avoid refined carbohydrates, including white flour, white rice and white sugar, plus other caloric sweeteners.
  2. Eat fresh, natural foods.
  3. Emphasize nonstarchy vegetables as your primary sources of carbohydrates.
  4. Moderate your intake of nutritious carbohydrate-dense foods.
  5. Avoid soft drinks, fruit juices, alcohol and other highly processed drinks.
  6. Eliminate omega-6-rich vegetable oils from your diet, and use cold-pressed, extra-virgin olive oil instead.
  7. Emphasize omega-3 fats, found in cold-water fish.
  8. Steer clear of trans-fatty acids, which are found in deep-fried foods, margarine, and foods that contain partially hydrogenated oils.
  9. Eat some protein at every meal and snack.