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Best Diet for Everyone

The same diet plan that will help you lose weight and feel energized also wards off a major health risk. Ten percent of adult women have diabetes, and more have pre-diabetes, which means they may develop it if they don't take action. The foods you eat have a huge impact on your risk factor. And if you already have diabetes, changing your diet can mean fewer complications and less medication or none at all. This plan's designed to help you lose weight; dropping just 5 to 7 percent of your body weight can sharply lower your risk. Plus, it's loaded with nutrients that have been shown to help prevent diabetes. Best of all, it also happens to be a healthy and adaptable meal plan for your entire family.

By Sally Kuzemchak, MS, RD

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Egg white omelet
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1,800: Eat 6 a day
1,500: Eat 4 a day

Pick from these:
1 ounce chicken or turkey (white meat, no skin)
1 ounce very lean beef or pork (look for "loin" and "round" cuts)
1 ounce fish
1 large egg (or 2 egg whites)
1/4 cup low-fat cottage cheese
1 tablespoon peanut butter
1 ounce cheese
1-ounce slice lean deli meat
4 ounces tofu

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