If you are looking for causes and preventive tips for diabetes, you have come to the right place. With these easy ways, you can prevent this lifestyle disease and lead a healthier lifestyle. All you need to do is make certain lifestyle changes and eat a diabetes prevention diet.
1. Exercise portion control
Keep your intake of meat, poultry and fish to about 3 ounces (approximately a small deck of cards). Avoid snacking in between meals and also when cleaning or cooking. When eating at restaurants, share the entre with a friend or pack it and take away the extra. Always eat breakfast every day. Drink plenty of water before each meal to take the edge off your hunger.
2. Eat small meals frequently
You need not starve yourself when looking to avoid diabetes when it runs in your family. Just eat healthy and, as stated above, exercise portion control. Make less food seem more by eating it slowly and chewing it mindfully.
3. Eat at the same time everyday
This is very important and while you may not think that this step will prevent diabetes, it actually goes a long way in helping you heal. Your body gets conditioned to eating at that time and you can avoid starvation and extreme hunger that leads to binge eating.
4. Avoid watching TV during meals
Listen to music instead – people tend to eat more while watching TV.
5. Make smart choices
Try baked or grilled chicken instead of fried chicken and remove the skin from meat before cooking. Skip dessert and opt for fruits. Stay away from alcoholic beverages, sugary drinks and sodas and choose herbal tea or water instead. Select healthier toppings on pizzas such broccoli, spinach, mushrooms and olives.
6. Avoid full fat dairy
If you are not used to it, start with 2% dairy first then move on to fat free or zero fat milk.
7. Eat more whole grains
Ideally, the best way to prevent diabetes with diet is to cut carbohydrates completely. However, some experts believe that this is not a feasible and sustainable method of diabetes prevention. So, try whole grains in place of white/refined flours, pastas and breads. Select rye, buckwheat, sorghum, millet, and oats instead of refined wheat. Choose brown rice instead o white rice.
8. Shop smart
Learn to read food labels as many so called healthy foods are full of sugar. Avoid purchasing foods with high sugar content. Do not shop when you are hungry.
9. Cook wisely
Learn recipes from other countries as many cuisines contain more veggies. You can also use spices and herbs instead of salt. Choose recipes that are boiled, baked or grilled. Buy low sodium broth always.
10. Get moving
Avoid sitting for long periods of time. Dance, walk, swim or get on the treadmill. Show your kids how you danced when younger. Deliver a message to your coworker instead of emailing or calling. Walk to the store, use the stairs where possible and park further away from your destination each time.
11. Maintain a food journal and activity tracker
This will help you keep abreast with your progress. A food journal will let you keep a track of your ‘cheat’ days when you ate food higher in fats, sugar or calories. An activity tracker can help you keep track of time spent on activity and calories burnt.