Choose dairy daily. 
Swap your usual bagel or muffin breakfast for yogurt (mix in berries and nuts for a filling, nutritious parfait) or snack on a low-fat string cheese with a couple of whole-grain crackers to satisfy your pre-dinner cravings.

Eat the rainbow.
New research confirms that a produce-rich diet can reduce your risk for diabetes. Have at least one fruit or veggie at every meal or snack, and try to consume different types of produce.

Avoid white rice.
Compared to brown rice, white rice has lower levels of fiber, magnesium, and vitamins. Plus, white rice is considered a high glycemic food, which means it's digested quickly and can lead to blood sugar spikes. If you hate the taste of brown rice, mix it with white to help your taste buds adjust, gradually upping the proportion of brown to white.

Take a stand at work.
Sitting all day can lead to a variety of health concerns. Get up from your desk every 30 minutes or so. Stretch, fill up a cup of water, speak to a colleague in person, or stand up during meetings.

Up your omega-3 intake.
Heart disease kills 8 in 10 people who have diabetes, and one of the causes is off-rhythm heartbeats that can trigger heart attacks and sudden cardiac arrest. Try adding more salmon, mackerel, sardines and trout into your diet. You can also boost your omega-3 intake by eating flaxseed, walnuts, pumpkin seeds, kale and spinach.

Get more shut-eye.
If you're not waking up refreshed, take action. Banish coffee and caffeine after noon, try to exercise earleir in the day rather than close to bedtime, and keep your bedroom dark and cool at night.

Get label savvy. 
The Nutrition Facts panel on food can be tricky. Know the serving size, then check calories, then fat (pro tip: look for items low in saturated and trans fats). Make sure the carbohydrate count fits your meal plan.