Firstly, thank you all very much for your sharing your knowledge,
Glentaj, I was just sticking to the 3 main meals a day, but now see it is much more sensible to lessen the quantity & to spread the food out more evenly during the day should lesson the hunger at the main meal times and not overloading will lesson the impact on the pancreas to supply enough insulin for when its needed

I will down size my evening meal plate, which was a lot of the good carb's & protein but most likely far to much for what is really needed for that time of the day as i am not burning it up, just lying around watching TV at night which isn't the smartest move to do.

Mrs D & Cathie, i don't blame you, it isn't easy

Jarrette, i do try to stick to foods that are lower on the glycemic index, your right, they do break down slower and keep you fuller for longer.

Melody, i eat steak once a week, only a fillet or a Porterhouse usually, no fat, i enjoy it tooooo much to give it up , i would love to pick up my dumbells but a neck problem stops me in my tracks, worst luck, but great idea though.
I will try your chicken salad recipe , sounds delicious thanks for that and yep, i can do some more walking, i think after my evening meal before bed time might be the go.

Bob, yes Weight Watchers program is very good, properly balanced meals, i have friends that have lost huge amounts of weight over time and you are spot on, the slower it drops off the better, i can get the meal plans of them if needed.

Daniella, i agree that we can do a lot to help ourselves, my last cholesterol was 4.5 & blood pressure 130/80 so i am ok in those departments, i did see a dietitian a long time ago and she did help me a lot with choices of food, but the amounts seem to be my problem at the moment, i hope your dad does look after his prediabetes.

Monica, i could do some swimming, there is an all weather pool just around the corner from were i live, it is a very good exercise, i used to go there all the time when my feet were on fire, thanks for the reminder.

Fanfaire, i normally have my evening meal about 6.00 pm and don't go to bed till late, sometimes i do grab an apple or a pear for a snack after though, but i do think cutting down the size of the last meal should help a lot.

Thanks everyone,
Brian