For people recently diagnosed as having diabetes, or for those who have a family history that may contribute to developing diabetes, changing eating habits can be the most challenging aspect of diabetes self-management.

According to Constance Brown-Riggs, MSEd, RD, CDE, CDN, author of "Eating Soulfully and Healthfully with Diabetes" (www.eatingsoulfully.com), diabetes is more manageable if these 10 tips are followed:

1. Buy more fresh fruits and vegetables. A diet rich in potassium may help to maintain healthy blood pressure. Bananas, cantaloupe, apricots, oranges, plantains, sweet potatoes, beet greens, white potatoes, tomato products, lima beans, and spinach are all rich in potassium.

2. Increase fiber by choosing whole grain breads and cereals. Eat at least three servings of whole-grain products per day. Brown rice, buckwheat, oatmeal, whole-wheat bread and, of course, corn bread are good sources of fiber.

3. Eat more poultry and fish. Try lean ground poultry instead of ground beef. Fish contain healthy oils, so choose fish frequently. Whiting and porgy are included -- but not deep fried.

4. Remove skin and fat from poultry and meats before cooking. Avoid high cooking temperatures or searing meat. High heat locks in the fat.

5. Use low fat cooking methods. Broil, bake, stir fry or grill food instead of frying. When eating out, avoid foods described as buttery, batter dipped, crispy, with gravy or with cheese sauce.

6. Get rid of the salt pork. Try seasoning greens with smoked turkey, low-salt chicken or vegetable stock instead of salt pork.

7. Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure. Read the nutrition facts label and choose foods with less than 5 percent daily value for sodium.

8. Slow down and chew. Eating slowly can actually help you eat less and lose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.

9. Eat the correct amount of food. Not weighing and measuring your food? Try the plate method. Make  1/4 of your plate starch,  1/4 of your plate meat or protein and fill the other half with vegetables.

10. Take time to look at what you're eating. Notice the colors, textures and aroma of the food. How does this food fit into your meal plan? Notice the portions. Think about how hungry you are. Decide how much you really need, and enjoy.