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DON'T SKIP BREAKFAST: Eating breakfast is the most essential meal of the day. Your metabolism slows down if you miss it. In case you can’t have your breakfast within an hour of waking up, have some fruits at least. Your body has gone without food the entire night and any further delay will cause acidity and other stomach disorders.
EAT LESS, CHEW MORE: Studies show “Chew your food longer before swallowing help you reduce calorie intake and lose weight, which is also good for digestion as well as helps you to avoid over-eating.
EAT WHOLE GRAINS: Whole-wheat bread, brown rice and oats are some whole grains that are recommended for diabetic
LIMIT CONCENTRATED SWEETS: Reduce the intake sugar-sweetened drinks and high-calorie foods with a low glycaemic index such as ice cream
CHOOSE FOODS WITH HEALTHFUL FATS: Fats like trans-fat which are present in many packaged food, fast food, etc., should be avoided and fats present in olive oil, nuts (almonds and walnuts) should be consumed. Try to limit dairy and other animal products containing saturated fats.
DON'T OVERCOOK YOUR MEALS: Because of overcooking the nutrients contained in the foods are killed or reduced, which leave you feeling unsatisfied and you soon start eating junk foods to make up.
FRUITS BEFORE MEALS: It is advisable to eat fruits at least 30 minutes before any real meal. They digest quickly so don’t affect you appetite for the meal coming up. Fruits such as apples, pears, bananas, mangoes, and papayas have a lower glycaemic index too, so can be had safely by diabetics too. Taking fruits on an empty stomach detoxifies your system and gives you great energy. Also helps in losing weight.
HAVE SMALLER MEALS, MORE OFTEN: Ideally, you should eat five to six times each day, with a few hours break between meal and snack. Eating as often as possible gets your digestion moving and keeps it working at a raised level ceaselessly for the whole day. But don't use this as an excuse to overeat.
KEEP AT LEAST 2 HOURS OF A GAP BETWEEN YOUR LAST MEAL AND GOING TO BED:
THINK AND DRINK: Everyone knows it's necessary to drink at least 8 to 10 glasses of water every day. Also it is important to know when you should drink this water. Avoid drinking water in between meals because this will dilute your stomach acid and disrupt your digestion. The nutrients in the food you eat will not be well absorbed. It’s best to drink water 15 minutes before or after a meal. Limit yourself to small sips of water, if you really need to drink while you eat.
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