Aim to try and maintain a constant blood glucose (sugar) level, without peaks and troughs - a straight horizontal line rather than a zigzag line. It is the zigzag line which ultimately causes diabetes with time. You should junk the junk and treat treats as treats. Most of what you eat should be unprocessed (usually un-branded) foods such as fish, lean meat, poultry, eggs, vegetables (go easy on root vegetables eg potatoes, carrots, parsnip, beetroot), fruit (berry fruits are the best), nuts and seeds. You should cut out high glycemic carbohydrates; these are the carbohydrates that enter your blood as sugar quickly. The worst of these is added sugar (sucrose, glucose or fructose). Though you could have some added sugar, it should be very small quantities and should be well down the list of ingredients.

Other high glycemic (bad) carbs are also white - rice, pasta, bread. You should go easy on potatoes and cut out chips. You should eat "brown" carbs such as brown rice, brown pasta, whole grain bread, in small quantities. Most of your carbohydrate intake should come from non-root vegetables - all vegetables contain carbs, but also contain valuable nutrients, vitamins, minerals, enzymes and fibre. You can fill yourself up on these vegetables. Particularly good vegetables are broccoli and avocado (strictly a fruit), though I wouldn't recommend them together! The cholesterol in avocados is the good form, and helps to control bad cholesterol. Berry fruits are excellent, and cherries. Make sure that each meal also contains some protein; this will help you feel sustained and less likely to get hungry and binge before the next meal. Remember that nuts are also a good source of protein, and make an excellent snack in moderation between meals (not salted).

To help keep your blood sugar levels constant, you should eat small frequent meals, avoiding binges, and not skipping any meals. You should have breakfast, a mid-morning snack, lunch, mid-afternoon snack, evening meal, mid-evening snack. All foods should be in small quantities, with as much variety as possible. High glycemic carbs should be in only tiny quantities if at all.

Junk that you should cut down or out are foods high in saturated fat (eg animal fat), items of little or no nutritional value but with a calorific value, highly-processed foods, and food or drink high in aspartame (diet drinks).

Your main drink should be water, and you should drink plenty of it. Do not cut down on water because you are going to the toilet frequently. Tea is fine; if you must have a sweetener, Splenda or any of the sweeteners on this website are fine. You could try the different flavours of green tea, which is very good for you. Aspartame has been given a clean bill of health, but I would advise not drinking gallons of diet drinks sweetened with aspartame. Go easy on fruit juices, as these naturally contain a lot of sugar (fructose) - a small glass with your breakfast, avoiding any with added sugar. If you are concerned about your Vitamin C intake please note that vegetables also contain this vitamin, or you could take a supplement containing it (it will not do any harm and is not stored by the body).