1. Make sure you are eating whole grains
Make sure you are eating a kernel of wheat, rice, barley, or
other grain together with the outer shell or bran because the
shell is full of fiber,
vitamins, and minerals. This is
recommended because fiber
helps you feel full even on fewer
calories. This will help you to control diabetes and your weight.
2. Avoid Trans
fats. Saturated fats which are found in butter, coconut oil, animal fats in meat, dairy, bacon and chicken skin are
better than trans fats but let them contribute just 10% of your calories. It will help you to control
diabetes and your weight.
3. Let fruits and vegetables
contribute most of your daily calorie portion. People with diabetes should specially select the kind of fruits to eat after consultation with physician. Doing this will have a positive effects on your blood sugar level and weight.
4. Eat less of foods high in fat
Such foods include sweets like cookies and cakes, yeast breads etc. Eating less sugar means
better blood sugar control for diabetes and good for weight control as well.
5. Eat less of foods high in calories such as chicken dishes
and fried), energy drinks, sodas, tortilla dishes, sports drinks, Pizza, alcohol,
pasta, and beef
dishes. People with diabetes should probably avoid those food. This will help to control blood sugar level and your weight.
6. Try to delay the urge to eat for
like 5 to 10 minutes to confirm maybe you actually want to eat.
Avoid eating just because you feel like.
This will help you to control your weight and diabetes. However, people with diabetes should not go hungry before eating even if it is small portion.
7. Make sure you keep unhealthy snacks far away from where you
can easily see or take them. This will make you to eat less of them. Is one of the best ways to control
your weight. Diabetes patients should avoid unhealthy snacks totally.
8. Always use small plate to eat.
The trick behind this is that you cannot put more food on the
plate than the size of the plate.
This will serve as caution and guide against eating large
portion of food always.
This will help you in controlling
your weight and diabetes.
9. Try to eat your food slowly.
The science is that you eat more food when you are rushing than
when yo are eating slowly.
This will help you to avoid excess
weight and lessen risk of diabetes.
10. Make sure you drink water while you’re eating, usually between few folklorks. This
strategy will make you full, cut
back on calories and control your
weight and blood sugar whether you are diabetic or not.