The diet I prescribe to patients looking to shed their type-2 diabetes requires discipline, but the results are worth it. Here's a typical day's worth of food and snacks.

Breakfast: Eat a couple of eggs (try boiling them and adding a pat of butter) plus an apple with chopped nuts. You'll get the vitamins and filling proteins you need to avoid hunger and develop an ample supply of energy. Try a glass of unsweetened green tea as your beverage, which will give you a rich supply of antioxidants.

Many of my diabetic patients had been starting their days with over-processed cereals, skim milk and a cup of coffee. If you're looking to avoid diabetes, this is a disaster. Skim milk consists of sugar and protein, and when combined with some fake-food dry cereal is guaranteed to spike blood sugar and lead to cravings by midmorning.

Midmorning snack: Instead of reaching for a doughnut at midmorning, opt for some walnuts, almonds or pecans, or a piece of cheese, plus a large glass of filtered water.

Lunch: For many people, lunch means a sandwich. That's OK if you eat the right type of sandwich. Use one slice of very dense whole-grain bread from a local bakery, along with organic meats and cheeses. Add a big salad or a bowl of soup (which can include beans, whole grains and vegetables).

Afternoon snack: By late afternoon, grab some nuts or cheese again or some leftovers from lunch. No more potato chips, candy or soda pop.

Dinner: Your dinner should include a piece of fish, chicken or organic beef or lamb (from a pasture-fed animal) plus a plate piled high with vegetables (mostly the non-starchy green-leaf variety, such as bok choy, broccoli, kale or collard greens), and another salad. For dessert, try a piece of fruit-it's a good way to savor a bit of sweetness without blowing your blood sugar sky high.